Doomscrolling is defined as the habit of consuming negative news online repeatedly until it significantly impacts emotional wellbeing. This behavior involves spending excessive time reading large quantities of news or other content, particularly negative news, on social media and other websites. The term "doomscrolling" gained popularity during the COVID-19 pandemic, a period marked by a large-scale necessity to access updated information. During the early days of the pandemic lockdown, digital news use increased by approximately 35%, and social media use rose by nearly 47%. Research indicates that about 1 in 6 people (16.5%) show signs of problematic news consumption severe enough to impact stress, anxiety, and overall health.
The behavior is often driven by a belief that gathering more information might provide closure or a sense of control. However, this pursuit frequently leaves individuals feeling powerless, overwhelmed, and emotionally flooded. It may contribute to a behavioral cycle of consuming and confirming negative news, which can be difficult to break. The content viewed during doomscrolling can make individuals feel sad, anxious, or angry. Physical symptoms may also arise, including fatigue, stress, and overstimulation. Viewing disturbing news on social media can be a source of vicarious trauma and retraumatization.
Research has identified associations between doomscrolling and various psychological factors. Doomscrolling is often tied to passive social media use, anxiety, poor self-control, and certain personality traits. It has been found to be more common in men, younger adults, and people who are politically engaged. A 2024 study involving participants from Iran and the United States found that doomscrolling was associated with existential anxiety and was a significant predictor of misanthropy (a dislike or distrust of humanity) among Iranian participants. Another 2024 study suggested that the current news media’s overemphasis on negative events could contribute to doomscrolling-inspired existential concerns. A 2025 study found a significant positive correlation between general doomscrolling and climate change-specific doomscrolling.
Psychological and Neurological Underpinnings
The compulsive nature of doomscrolling can be understood through its impact on psychological well-being and its ties to underlying cognitive and emotional states. Individuals may start doomscrolling to remain aware of current events, but over time, they may have difficulty stepping away from websites and apps that facilitate this behavior due to the constant stream of new content. This difficulty is exacerbated by the design of social media platforms, which create a gravitational pull where one news item leads to another in an endless cycle.
A 2023 study noted that people already experiencing anxiety about the future may be more likely to engage in doomscrolling. This suggests a potential feedback loop where pre-existing anxiety fuels the behavior, which in turn exacerbates anxiety and other negative emotional states. The behavior is not merely a passive consumption of information but an active, often anxious, engagement with distressing content. This engagement can lead to feelings of sadness, anger, and emotional flooding, which are hallmarks of emotional dysregulation.
The link to existential anxiety is particularly significant. Doomscrolling can foster pessimism about human nature, leading to a broader sense of hopelessness or distrust. This is consistent with findings that doomscrolling is associated with misanthropy. The constant exposure to negative global events—such as wars, mass shootings, climate disasters, and political polarization—without counterbalancing messages of hope can distort an individual’s perception of reality and their place within it. This is not an isolated experience; it is a widespread phenomenon, with individuals across demographics reporting similar impacts on their mental and physical health.
Clinical Implications and Contraindications
While doomscrolling is not a clinical diagnosis, it is a behavior with clear clinical implications for mental health professionals. It can exacerbate symptoms of anxiety disorders, contribute to depressive symptoms, and serve as a form of maladaptive coping that prevents engagement in more restorative activities. The behavior may be particularly relevant in the context of trauma-informed care, as it can act as a source of vicarious trauma. For individuals with a history of trauma, constant exposure to distressing news can trigger retraumatization, leading to heightened hypervigilance, avoidance, or other trauma responses.
In a therapeutic setting, it is essential to assess for doomscrolling as part of a comprehensive mental health evaluation. The behavior can be a barrier to treatment progress if it reinforces negative cognitive schemas and emotional distress. For example, in treating anxiety or depression, a therapist must consider how the client’s media consumption habits might be maintaining their symptoms. However, the source material does not provide specific contraindications for therapeutic interventions aimed at reducing doomscrolling. It is important to note that any intervention should be tailored to the individual’s specific needs and mental health status.
The source material emphasizes the importance of practicing mindfulness of online habits and making adjustments to protect mental health. This aligns with broader evidence-based psychological techniques focused on habit modification and emotional regulation. While the provided sources do not detail specific hypnotherapy protocols or subconscious reprogramming techniques for doomscrolling, the principles of identifying triggers, breaking compulsive cycles, and developing alternative coping strategies are consistent with established therapeutic approaches.
Evidence-Based Strategies for Habit Modification
Addressing doomscrolling requires a multi-faceted approach that combines awareness, behavioral change, and emotional regulation techniques. The goal is to break the cycle of compulsive consumption and replace it with more intentional and health-promoting media habits.
Developing Mindful Awareness
The first step in modifying any habit is to become aware of it. Individuals can practice mindful awareness by noting when and why they reach for their phones to scroll. This involves observing the trigger (e.g., a notification, a feeling of anxiety or boredom) without immediate judgment. Keeping a simple log of scrolling episodes can help identify patterns and triggers. This practice aligns with the source material’s recommendation to be mindful of online habits.
Setting Boundaries and Environmental Modifications
Creating physical and digital barriers can reduce the ease of access to doomscrolling content. This may include: - Turning off non-essential notifications for news and social media apps. - Using app timers or built-in smartphone features to limit time spent on specific platforms. - Designating "phone-free" times or zones, such as during meals or the first hour after waking. - Removing news apps from the home screen or burying them in folders to reduce impulsive access.
Cognitive and Behavioral Strategies
Cognitive restructuring can help challenge the belief that more information will lead to closure or safety. A therapist might help a client explore the evidence for and against this belief, and develop a more balanced perspective on the limits of personal control over global events.
Behavioral activation is another key strategy. This involves scheduling alternative, rewarding activities that compete with the time and mental space occupied by doomscrolling. Engaging in hobbies, physical exercise, social interaction, or mindfulness practices can provide positive reinforcement and reduce reliance on negative news for stimulation.
Developing a Balanced Media Diet
Actively curating one’s media intake can counteract the negativity bias of many news sources. This includes: - Seeking out sources that provide constructive information, solutions-oriented journalism, or positive news. - Setting a specific time limit for news consumption (e.g., 15-20 minutes per day) and sticking to it. - Diversifying information sources to avoid echo chambers that reinforce negative perspectives.
Emotional Regulation Techniques
Since doomscrolling is often linked to anxiety and emotional flooding, developing skills for emotional regulation is crucial. Techniques such as deep breathing, grounding exercises, and progressive muscle relaxation can help manage the physiological symptoms of anxiety that may trigger the urge to scroll. For individuals experiencing vicarious trauma or retraumatization, trauma-informed approaches that focus on safety and stabilization are essential.
The Role of Technology and Media Literacy
Understanding the design of digital platforms is part of modern media literacy. Many social media and news apps are designed to maximize engagement through variable reward schedules and algorithmic content curation, which can foster compulsive use. Educating clients about these design principles can empower them to make more conscious choices about their media consumption.
Media literacy also involves critically evaluating news sources for bias, sensationalism, and accuracy. Developing the ability to discern between credible reporting and emotionally charged content can reduce the impact of negative news on mental well-being.
Conclusion
Doomscrolling is a pervasive behavior with significant implications for mental health, characterized by the compulsive consumption of negative online content. It is associated with increased anxiety, stress, emotional dysregulation, and can contribute to existential distress and a pessimistic view of humanity. The behavior often begins as an attempt to gain a sense of control or closure but typically results in feelings of powerlessness and being overwhelmed.
Addressing doomscrolling requires a clinical understanding of its psychological mechanisms and its role in exacerbating or maintaining mental health conditions. While the provided sources do not outline specific hypnotherapy protocols or subconscious reprogramming techniques, the principles of habit modification, cognitive-behavioral strategies, and emotional regulation are central to intervention. Effective approaches involve developing mindful awareness of scrolling habits, setting clear boundaries with technology, curating a balanced media diet, and building skills for emotional regulation.
For mental health professionals, screening for problematic news consumption is an important component of a comprehensive assessment. Tailoring interventions to address the underlying drivers of doomscrolling—such as anxiety, intolerance of uncertainty, or a need for information—can help clients break the compulsive cycle and protect their mental well-being. Ultimately, fostering a healthier relationship with media is a critical aspect of building resilience in an increasingly digital and information-saturated world.