Doomscrolling: The Silent Thief of Your Mental Peace

Last Updated On: 29th Nov, 2025

What Is Doomscrolling and Why Does It Grip Us So Tightly?

Doomscrolling, also known as doomsurfing or negative news scrolling, refers to the act of compulsively consuming distressing content online, often late into the night. It’s that urge to keep swiping through bad news addiction, driven by a fear of missing out news that might somehow prepare you for the unknown.

Imagine Ali, a busy professional in her 30s. She opens her news app after dinner to check election updates. One alarming story leads to another – economic downturns, natural disasters, social conflicts. Two hours later, she’s still scrolling, heart pounding, sleep forgotten. This is a classic example of doomsurfing, as shared by many readers who email me about their nightly struggles.

From a brain science perspective, our negativity bias plays a huge role. “Some research has suggested that our brains tend to have a negativity bias, an evolutionary survival trait that drives more attention to threatening or bad information,” explains Susan Tapert, Ph.D., a distinguished professor in the Department of Psychiatry at UC San Diego School of Medicine. Negative headlines spark more brain activity, releasing dopamine with each new “update,” creating a reward loop that’s hard to escape. Studies have shown that 53% of Gen Z and 46% of millennials (born 1981-1996) regularly engage in doomscrolling (Newsweek).

This isn’t new – people have always been drawn to bad news for survival reasons. But smartphones make it endless. A study during the Boston Marathon bombing found those consuming over six hours of related media daily were nine times more likely to report high acute stress. Globally, similar patterns emerge; in India, excessive news consumption during crises has been linked to heightened stress levels among urban youth. In the US, where over 70% of adults report daily news checks, doomscrolling contributes to widespread mental fatigue.

Doomscrolling vs. Normal Scrolling

Aspect	Doomscrolling	Normal Scrolling
Definition	Compulsive consumption of negative news/content, often leading to anxiety/sadness.	Intentional, balanced browsing of varied content for information/entertainment.
Motivation	Driven by negativity bias, FOMO, and dopamine loops from threats/updates.	Motivated by curiosity, learning, or social connection without fixation.
Mental Health Effects	Increases anxiety, guilt, stress; linked to depression, insomnia, dissociation.	Can reduce stress if mindful; promotes awareness without overwhelming emotions.
Brain Impact	Risks “brain rot” – cognitive overload, shortened attention, emotional desensitization.	Supports focus and learning if limited; no long-term decline.
Prevalence/Stats	31% U.S. adults doomscroll a lot/some; 53% Gen Z; associated with addiction/FOMO.	Less tracked, but healthy users average under 2-3 hrs/day without compulsion.
Behavior Patterns	Endless, hypervigilant scrolling; hard to stop despite harm.	Purposeful sessions; easy to pause and engage offline.
Long-Term Risks	Higher stress (e.g., 9x from 6+ hrs crisis media); trauma response in slow motion.	Minimal if balanced; can foster positive growth and empathy.

The Hidden Effects of Doomscrolling on Anxiety and Guilt

The effects of doomscrolling on anxiety and guilt are profound and often sneaky. It doesn’t just make you feel bad in the moment; it rewires your stress response over time.

Take Mike, a father of two who doomscrolls about global events before bed. He wakes up anxious, snapping at his kids, then feels guilty for not being present. This cycle is common – constant negative input floods your system with cortisol and adrenaline, mimicking real danger.

Research shows prolonged exposure leads to increased anxiety, depression, and even insomnia. One analysis of young adults found higher pessimism and less trust after negative news immersion. In the US, where mental health issues have risen alongside smartphone use, doomsurfing exacerbates this; teens with heavy screen time show more anxiety symptoms. Anxiety among U.S. adults aged 18-29 rose from 8% in 2019 to 22% in 2023

Guilt creeps in too. You know it’s unhealthy, yet you can’t stop, leading to self-blame. “Doomscrolling can fuel anxiety and depression and interfere with sleep,” notes experts, especially if it reinforces negative thoughts. For those with pre-existing conditions, it can trigger panic attacks or worsen symptoms.

Physically, it raises stress hormones, causing fatigue and edge. Sleep suffers most – blue light disrupts melatonin, and a stimulated brain refuses to wind down.

Media-Induced Uncertainty: Fueling the Doomscrolling Fire

At the heart of many doomscrolling episodes lies media-induced uncertainty – that nagging sense of unpredictability about global events like pandemics, wars, or economic shifts, amplified by how news portrays them. Research highlights how negative media news doesn’t just inform; it creates a subjective fog of doubt, blending real stressors with sensationalized coverage or misinformation. This uncertainty triggers vigilance, where your brain scans for threats, but it spirals into hypervigilance, locking you into endless scrolling for “just one more update.”

Consider the COVID-19 era: Studies showed daily news exposure predicted next-day hopelessness, with 81% of adults citing global uncertainty as chronic stress. Doomscrolling becomes a self-perpetuating loop – uncertainty drives you to consume more media for reassurance, but the negativity heightens intolerance of uncertainty (IU), a key factor in anxiety disorders. Women, adolescents, and those in lower socioeconomic groups often feel this more intensely, as cultural contexts shape how threats land – collectivist societies might amplify social worries, while individualistic ones focus on personal control.

This ties directly to guilt: You scroll to feel prepared, but emerge more anxious, blaming yourself for the time lost. Maladaptive responses follow, like rigid avoidance or conspiracy chasing, worsening polarization and even risky behaviors. Breaking this requires recognizing uncertainty as the driver, not just the news itself.

Doomscrolling and the Emerging Concept of Brain Rot

Recent research has connected doomscrolling to a broader phenomenon known as “brain rot,” which Oxford named Word of the Year in 2024. Brain rot describes the cognitive decline and mental exhaustion from overconsuming low-quality online content, especially on social media, hitting adolescents and young adults hardest.⁶ It’s not a formal medical diagnosis, but it’s increasingly recognized as a real issue among Gen Z and Gen Alpha, who average 6.5 hours daily online, often passively scrolling trivial material.

In a 2025 review, researchers define brain rot as “the supposed deterioration of a person’s mental or intellectual state, especially viewed as the result of overconsumption of material (now particularly online content) considered to be trivial or unchallenging.” Doomscrolling is a key behavior linked to it, alongside zombie scrolling and social media addiction. These habits create dopamine-driven loops, leading to emotional desensitization, cognitive overload, and a negative self-concept.

The review highlights how doomscrolling causes rumination, hyper-vigilance, and psychological distress, impairing executive functions like memory and decision-making. For instance, constant exposure to negative or shallow content fragments attention, hinders memory consolidation, and promotes impulsivity. This aligns with reader experiences where doomscrolling leaves them mentally foggy, struggling with focus in daily tasks.

Globally, with over 4 billion young adults connected, brain rot exacerbates risks like early cognitive decline and mental health disorders. The study calls for awareness, noting that platforms like TikTok’s algorithms fuel endless consumption, desensitizing users and shortening attention spans.

Understanding doomscrolling through the lens of brain rot emphasizes its long-term stakes – not just temporary anxiety, but potential lasting cognitive harm. This connection reinforces the need for proactive steps to protect your mind.

Why Certain Groups Fall Deeper into Doomscrolling?

Not everyone doomscrolls equally. Younger adults, especially Gen Z, are more prone due to constant connectivity. Is Gen Z really addicted to doomscrolling? Data suggests yes – with brains still developing, they spend more time online, activating dopamine rewards similar to addictions.

In the US, college students during crises showed spiked anxiety from increased phone use. Politics followers and men slightly edge out others in this habit. Gen Z (born 1997-2012) spends up to seven hours a day on phones, tied to social media as a “digital pacifier” for distraction from boredom, stress, and loneliness

Then there’s ADHD doomscrolling. For those with ADHD, the endless feed provides hyperfocus stimulation, but it drains executive function. “Obsessive-compulsive tendencies can fixate on topics,” leading to anxiety relief attempts that backfire.

Real-life example: Alex, a student with ADHD, starts scrolling for study breaks but ends up hours deep in negative news scrolling, feeling overwhelmed and guilty.

“Our body may respond to repeated bad news as if it were in continuous danger, involving changes like stress hormone surges, increased heart rate and feeling on edge or exhausted. Over time, this could contribute to anxiety or depression.”

– Susan Tapert, Ph.D., UC San Diego School of Medicine

This quote underscores why doomscrolling feels compelling yet destructive.

Guilt-Free Ways to Break the Doomscrolling Habit

Breaking free from doomscrolling begins with compassion—not criticism. You’re not weak for checking your phone or anxious for wanting to stay informed. The constant flood of headlines, notifications, and algorithms is designed to keep you hooked. The goal isn’t to quit the internet altogether—it’s to create healthy, mindful digital habits that protect your mental peace and emotional balance.

Here are gentle, guilt-free ways to step back from the endless scroll:

⏳ Set Intentional Boundaries

Start small and intentional. Instead of scrolling every spare minute, schedule two short check-in windows—perhaps 20 minutes in the morning and 20 minutes in the evening. Use your phone’s timer or built-in wellbeing tools to stay accountable. Treat these as purposeful check-ins, not impulsive habits. Over time, your brain will adjust to less stimulation, and you’ll notice more clarity and calm in your day.

🧠 Curate Your Feed Mindfully

Your digital environment shapes your mental environment. Begin by unfollowing accounts that amplify fear, outrage, or negativity. Replace them with voices that educate, uplift, or inspire—mental health advocates, artists, environmental pages, or spiritual mentors. This mindful curation acts as a digital detox, helping you stay informed without being overwhelmed. Remember, you can’t control the news, but you can control what reaches your screen.

🚫 Create No-Phone Zones

Your brain deserves spaces where it can rest without interruption. Create no-phone zones around sleep and connection—your bedroom, dining table, and morning routine are sacred spaces. Try charging your phone outside the bedroom or keeping it in another room during meals. These micro-boundaries reduce digital temptation, improve focus, and deepen your connection with yourself and others. The quiet you create here is fertile ground for peace.

🌸 Replace the Habit, Don’t Just Resist It

Willpower alone isn’t sustainable—replacement is. When you feel the urge to scroll, redirect that impulse toward something nourishing. Stretch, step outside, read, doodle, journal, or call someone you care about. You’re not depriving yourself; you’re rewiring your comfort response. If it’s hard to stop, hand your phone to a trusted person and ask them to return it after your timer ends. Over time, these new rituals become natural sources of calm and satisfaction.

💬 Practice Mindful Awareness

Before reaching for your phone, pause and notice what you’re feeling. Are you bored, anxious, lonely, or overstimulated? Doomscrolling often masks these emotions by offering distraction. Instead, take a breath and name what’s happening inside: “I’m feeling restless,” or “I’m craving connection.” This moment of awareness interrupts autopilot and gives you a chance to choose differently. The more you practice noticing your triggers, the less power they’ll have over you.

Doomscrolling Tips for a Peaceful Mind

For doomscrolling tips for a peaceful mind, focus on control:

• Disable notifications to avoid interruptions.
• Scroll mindfully: Pause and assess your feelings. Have a diary with you and make a note of them.
• Schedule “informed” sessions, not endless ones.
• End with positives: Follow bad news with a funny video.

In the US, apps limiting screen time have helped millions regain peace. You can also try out locking apps to help with your doomsurfing habits.

Mindfulness Techniques to Avoid Doomscrolling

Mindfulness techniques to avoid doomscrolling build awareness:

1. Breath Anchoring: When scrolling, pause, breathe deeply for 5 counts.
2. Body Scan: Notice tension from negative news scrolling; release it.
3. Gratitude Shift: After a session, list three positives.
4. 5-4-3-2-1 Grounding: Name 5 things you see, 4 touch, etc., to pull back to present.

Practice daily; one of my readers Anne used these during commutes, cutting doomscrolling by half.

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Embracing Mindful and Harmonious Consumption

While limits help, a more nuanced approach is “mindful and harmonious” consumption of negative news – staying informed without the compulsion.⁷ Mindfulness means tuning into your intentions, emotions, and thoughts around doomscrolling: Before diving in, ask, “Am I tense today? Do I need this now?” During, note credibility and your reactions curiously, without judgment. After, reflect: “Did this serve me, or spike my anxiety?”

Harmonious passion adds flexibility – engage volitionally, not obsessively, treating news like a tool for awareness rather than a threat scanner. This counters doomscrolling’s pitfalls, like existential anxiety or pessimism, while unlocking benefits: Negative news can spark action or even post-traumatic growth through self-transcendent insights. Pilot studies link mindful media use to lower distress and fewer conspiracy beliefs, making it ideal for variable moods – some days, an hour feels right; others, minutes suffice.

Readers like Emma have thrived here: She now pauses mid-scroll to check her emotional state, turning doomscrolling into purposeful intake that fuels empathy without exhaustion.

How to Stop Doomscrolling for Better Mental Health?

So far, we’ve discussed how to prevent yourself from falling into the doomscrolling spiral—but what if you’re already caught in it? If your screen feels glued to your hand or your mind feels stuck in a loop of endless bad news, know this: it’s never too late to pause, breathe, and begin again.
Here’s how you can stop doomscrolling and protect your mental health, one mindful step at a time:

⏱️ Track Your Screen Time with Awareness Apps

Start by being honest about how much time you spend scrolling. Apps like Digital Wellbeing (Android), Screen Time (iPhone), or Forest can help you visualize your usage patterns. Once you see the numbers, set gentle limits for social media or news apps.
Think of it not as restriction but redirection—a way to reclaim time that your brain desperately needs for rest, creativity, and connection. Many people find that simply being aware of their usage is the first and most powerful step toward change.

🤝 Seek Accountability from Trusted Friends

Habits lose their grip when shared in safe spaces. Tell a friend or loved one about your goal to reduce doomscrolling. Ask them to gently check in on you or join you in a digital detox challenge.
You can even replace doomscrolling sessions with shared healthy activities—like a walk, an evening tea chat, or a hobby you both enjoy. Accountability adds a layer of support that keeps motivation alive when willpower fades.

🧠 Get Professional Support When Needed

If doomscrolling has started to fuel anxiety, depression, or obsessive thought patterns, professional support can help you reset your emotional compass. Therapies like Cognitive Behavioral Therapy (CBT) are especially effective in breaking repetitive negative thought cycles. A therapist can help you understand your emotional triggers, develop coping strategies, and rebuild a healthier digital relationship. Remember, seeking help isn’t a sign of weakness—it’s an act of self-care and courage.

🌿 Build Nourishing Offline Habits

The surest way to stop doomscrolling long-term is to fill your life with offline experiences that restore your nervous system. Movement, creativity, and real-world connection are powerful antidotes to digital fatigue.
Try these:

• Exercise: Release built-up stress hormones and restore balance to your body.
• Nature walks: Being in green spaces naturally lowers cortisol and anxiety.
• Creative outlets: Journaling, painting, or music give your mind space to express and heal.
• Mindful routines: Reading before bed, meditating, or stretching can replace late-night scrolling rituals.

Over time, these practices help your mind remember that calm, joy, and meaning come from presence, not from pixels.

[Video Placeholder: Embed a short mindfulness meditation video from Guilt Free Mind YouTube channel – alt text: Guided technique to stop doomsurfing]

Real-Life Scenarios: Readers’ Stories of Overcoming Doomscrolling

• The Night Owl Parent: Tom doomscrolled about pandemics, losing sleep. He set a 9 PM cutoff, using mindfulness techniques to avoid doomscrolling. The result was that he got better rest, less guilt and was able to wake up on time to help his kids with school.
• The Anxious Student: Lena’s fear of missing out news led to all-nighters. Use of guilt-free ways after having a discussion with me helped her break the doomscrolling habit, like feed curation, which in turn helped her focus on studies.

These real-life stories show change is possible.

Assess Your Doomscrolling Habits: A Guilt-Free Self-Check

Take this quick, compassionate quiz to gently explore your scrolling patterns. There are no wrong answers—it’s just a tool to build awareness and guide you toward more peaceful habits. Answer honestly based on the past week, then see your results below with supportive next steps.

No matter your score, you’re already building resilience by reflecting. Revisit the article’s tips, and share your insights in the comments—we’re in this together!

Download Your Free Doomscrolling Detox Printable

Ready to put these strategies into action? I’ve created a free downloadable PDF to help you track your progress without any pressure. The “Doomscrolling Detox Checklist” includes daily trackers for boundaries and mindfulness, reflection prompts, and space to celebrate your wins. It’s designed to be simple and supportive—print it out, keep it on your desk, and use it as a gentle reminder to prioritize your mental peace.

Just fill in your email below to get instant access (no spam, promise—only guilt-free tips!). This tool ties perfectly into the guilt-free ways to break the doomscrolling habit we discussed earlier. Readers tell me it’s a game-changer for turning awareness into real change. Give it a try and let me know in the comments how it helps!

🌿 Explore More on Guilt Free Mind: Break Free from Doomscrolling

Guilt Free Mind is your trusted companion on the journey toward mindful living, emotional well-being, and digital balance. If you’ve been caught in the endless scroll of negativity and news overload, it’s time to pause. Through evidence-based guidance and heart-centered insights, Guilt Free Mind helps you stop doomscrolling, embrace digital detox, and restore your peace of mind. Explore our six holistic wellness hubs below:

🧘‍♀️ Self-Care and Wellness
Replace endless scrolling with grounding rituals that soothe your body and mind. Discover mindful morning routines, tech-free relaxation practices, and nervous system reset tools that help you unwind and recharge—without reaching for your phone.

🧠 Understanding Personality and Behavior
Why do we doomscroll even when it makes us anxious? Learn the psychology behind doomscrolling habits and the dopamine-driven reward cycles that keep you glued to the feed. Gain self-awareness and build strategies to reclaim control over your attention and emotional state.

🎨 Creative Healing and Therapy
Transform digital overload into creativity and calm. Use journaling, art, or music as mindful outlets that help you process emotions and break free from the digital noise. Each practice encourages self-expression, healing, and reconnection—with yourself, not your screen.

💡 Mindful Productivity and Focus
Stay focused and intentional in a world of distractions. Explore mindful social media use, create screen boundaries, and adopt conscious tech habits that improve clarity, reduce overwhelm, and help you stay present in your real life.

💪 Emotional Recovery and Resilience
If constant news and social media have left you drained or anxious, this hub helps you rebuild inner strength. Learn to process digital fatigue, manage emotional triggers, and bounce back with renewed energy and resilience.

😌 Stress, Anxiety, and Depression Toolkit
Doomscrolling often fuels anxiety, stress, and low mood. This toolkit offers mindfulness-based exercises, breathing practices, and thought reframing tools to help you disconnect from online negativity and reconnect with peace, optimism, and balance.

Kick Doomscrolling to the Curb Today!

Breaking free from doomscrolling isn’t about quitting social media—it’s about reclaiming your peace, focus, and emotional freedom. Every mindful choice you make online is a step toward inner calm and mental clarity.

At Guilt Free Mind, I believe you deserve a digital life that nourishes you—not drains you. Whether you’re starting small with screen-time boundaries or exploring deep emotional healing, our guides, toolkits, and reflections are here to walk beside you.

💚 Take your first step toward a calmer digital world—
Explore more at GuiltFreeMind.com and Guilt Free Mind YT channel and start your digital detox journey today.

Frequently Asked Questions

About the Author

Dr. Shruti Bhattacharya is the founder and heart of Guilt Free Mind, where she combines a Ph.D. in Immunology with advanced psychology training to deliver science-backed mental health strategies. Her mission is to empower readers to overcome stress, anxiety, and emotional challenges with practical, evidence-based tools. Dr. Bhattacharya’s unique blend of expertise and empathy shapes her approach to wellness:

• Academic & Scientific Rigor – Holding a Ph.D. in Immunology and a Bachelor’s degree in Microbiology, Dr. Bhattacharya brings a deep understanding of the biological foundations of mental health, including the gut-brain connection. Her completion of psychology courses, such as The Psychology of Emotions: An Introduction to Embodied Cognition, enhances her ability to bridge science and emotional well-being.
• Dedicated Mental Health Advocacy – With over 15 years of experience, Dr. Bhattacharya has supported hundreds of individuals through online platforms and personal guidance, helping them navigate mental health challenges with actionable strategies. Her work has empowered readers to adopt holistic practices, from mindfulness to nutrition, for lasting resilience.
• Empathetic Connection to Readers – Known for her compassionate and relatable voice, Dr. Bhattacharya is a trusted guide in mental health, turning complex research into accessible advice. Her personal journey as a trauma survivor fuels her commitment to helping others find calm and confidence.
• Lifelong Commitment to Wellness – Dr. Bhattacharya lives the principles she shares, integrating science-based habits like balanced nutrition and stress management into her daily life. Her personal exploration of mental health strategies inspires Guilt Free Mind’s practical, reader-focused content.

🏆 Guilt Free Mind was named one of the Top 100 Mental Health Blogs on Feedspot in 2025.

Disclaimer: This content is for informational purposes only and is not a substitute for professional medical advice.

References

1. UC San Diego Today: Doomscrolling Again? Expert Explains Why We’re Wired for Worry 
2. University Hospitals: Doomscrolling: Breaking the Habit.
3. Harvard Health Publishing: Doomscrolling dangers 
4. WebMD: What’s Doomscrolling and Can It Harm Me? 
5. BBC Worklife: The darkly soothing compulsion of ‘doomscrolling’ 
6. Brain Sciences: Demystifying the New Dilemma of Brain Rot in the Digital Era: A Review
7. Frontiers in Psychology: How should we approach negative news in the media? A ‘mindful’ and ‘harmonious’ consumption of negative news by users might be an answer
8. JMIR Mental Health: Impact of Media-Induced Uncertainty on Mental Health: Narrative-Based Perspective
9. Laws, J. (n.d.). Gen Z has a doomscrolling problem. Newsweek