Doomscrolling, the act of endlessly scrolling through negative or distressing news on social media, has become an all-too-familiar habit in today’s digital age. While it may seem like a harmless way to pass the time, research suggests that this constant exposure to unsettling information can have a real toll on our mental health. The more we consume, the more likely we are to feel anxious, overwhelmed, or even helpless as the barrage of bad news seems relentless and often out of our control.
Despite its reputation, doomscrolling does not have to be an inherently damaging activity. It all depends on how we engage with the information and how much we let it affect us. With the right mindset and conscious boundaries, we can learn to navigate the digital world without letting it drag us into a spiral of stress and anxiety. Understanding why doomscrolling happens and how to break the cycle can offer a path toward a healthier relationship with the constant flow of news.
Anchor Therapy is a counseling center in Hoboken, NJ with mental health therapists specialized in helping children, teens, adults, couples, and families with anxiety, depression, relationship issues, trauma, life transitions, and more. Anchor Therapy is accepting new clients and is now providing in-person sessions and teletherapy sessions to residents of New Jersey, New York, and Florida.
What is doomscrolling slang for?
Doomscrolling is slang for the compulsive behavior of continuously scrolling through social media or news platforms, often consuming a disproportionate amount of negative or distressing content. The term blends "doom" represents one’s feelings of impending disaster or pessimism while "scrolling" refers to the act of mindlessly swiping or tapping through content on a smartphone or computer. It describes how people often get stuck in a cycle of consuming bad news, whether it is about politics, climate change, or other global crises, without taking breaks or filtering the content. This endless consumption of negativity can leave users feeling overwhelmed or anxious despite the fact that it offers little in terms of productive or uplifting information.
How do I know when I am doomscrolling?
You are losing track of time
You feel stressed or anxious
You cannot stop scrolling even if you want to
You are only consuming negative content
You skip positive or neutral stories
You feel powerless
You are ignoring other activities
You are physically and/or mentally exhausted
Check out our blog “Do I Have A Social Media Addiction?”.
While doomscrolling is not a new phenomenon, its rise in the age of social media has been particularly noticeable during times of crisis, such as the COVID-19 pandemic or political unrest. With the constant flow of updates and notifications, it is easy to fall into the trap of constantly checking for the latest updates, often leading to a state of emotional exhaustion. Though the term was coined as a negative behavior, it has become part of the broader conversation about our relationship with technology, information overload, and the psychological impacts of staying connected to a 24/7 news cycle.
After doomscrolling, you may feel…
Anxious
Helpless
Overwhelmed
Frustrated
Drained
Detached
Irritable
Disconnected from positive emotions
When did doomscrolling become a thing?
The term "doomscrolling" officially gained traction in 2018 although people believe that the concept has been around for longer. It gained traction as a way to explain the growing habit of people compulsively consuming negative news online, especially in a world where information is constant and instantly accessible. Read our blog “4 Ways To Build A Habit That Sticks.”
The word started making the rounds on social media and news outlets, coinciding with the rise of social platforms like Twitter, Facebook, and Reddit, where users often dive deep into discussions about world crises, politics, or global issues. As digital media's role in everyday life grew, so did the frequency of doomscrolling, as individuals became more engaged in a never-ending cycle of bad news.
However, the phenomenon reached a peak during the COVID-19 pandemic in 2020. With the world in lockdown and uncertainty spreading, doomscrolling became a coping mechanism for many who sought to stay informed about the evolving crisis, only to find themselves trapped in a cycle of negative updates. The flood of COVID-related news, along with racial justice movements, political unrest, and environmental disasters, amplified this behavior. Suddenly, the term "doomscrolling" was not just a quirky expression but a clear reflection of the mental and emotional toll that constant exposure to negative news was having on people globally.
Is Gen Z really addicted to doomscrolling?
It is generally fair to say that Gen Z is particularly susceptible to the lure of doomscrolling, but calling it an "addiction" might oversimplify things. Generation Z has grown up with smartphones in their hands, social media constantly at their fingertips, and news updates coming in real-time. This constant access to information- much of it negative or alarming- can make it easy to fall into a pattern of doomscrolling, particularly when young people are navigating complex issues like climate change, political instability, and global health crises. For Gen Z, these platforms are not just places to socialize, they are the primary way they get information and stay connected with what is happening in the world. As a result, it is almost instinctual for them to turn to their devices, especially when the world feels uncertain or overwhelming.
However, the extent to which Gen Z is "addicted" to doomscrolling depends on how we define addiction. While it is true that many young people report feeling glued to their devices, the behavior is more about habit than a clinical dependency. For some, scrolling through distressing content may be a way to stay informed or feel like they are in the loop, but it also comes with emotional consequences. Studies have shown that constant exposure to negative news can lead to heightened anxiety, depression, and a sense of helplessness which might be contributing factors to Gen Z’s growing mental health struggles. But rather than an addiction in the traditional sense, doomscrolling is more of a coping mechanism, although an unhealthy one, that serves as a response to a world that often feels out of control. Check out our blog “7 Ways to Let Go of Control Issues.”
Another aspect is the fact that Gen Z is often more socially aware and politically active than previous generations which can make them particularly vulnerable to doomscrolling. When you are deeply invested in issues like social justice, climate change, or global inequality, it is easy to get caught in a constant loop of scrolling through disturbing headlines and statistics. This need to stay informed combined with the overwhelming amount of information available on social media can amplify feelings of fear and anxiety. While some Gen Zers might feel like they have to keep scrolling to stay engaged with the issues that matter to them, this behavior can take a serious toll on their emotional well-being if not managed carefully.
How do I know if I am addicted to doomscrolling?
You scroll for hours without realizing it
You feel compelled to check social media regularly
You skip positive or neutral content
You prioritize scrolling over other tasks
You experience FOMO (Fear Of Missing Out)
You check social media as soon as you wake up or right before bed
You feel anxious or stressed after scrolling
You keep scrolling even when you feel bad
You feel helpless and/or overwhelmed
You experience physical symptoms (e.g., eye strain, headaches, tension in your body, etc.)
The good news is that Gen Z is also incredibly self-aware and proactive when it comes to mental health, and many are beginning to recognize the dangers of doomscrolling. Awareness campaigns about social media’s negative effects have been growing, and platforms themselves are experimenting with features to encourage healthier scrolling habits, such as time limits or content warnings. Some young people are actively trying to curb their doomscrolling habits by engaging in digital detoxes, limiting news consumption, or taking intentional breaks from social media.
How can I take a social media break or detox?
Set Clear Goals:
Decide on the purpose of your detox (e.g., reducing stress, improving productivity, or improving mental health). Knowing why you are taking the break will help you stay motivated!
Choose Your Duration:
Determine how long you want your detox to last. It could be as short as a day, a weekend, a week, or even longer depending on your needs.
Inform Others:
Let friends and family know that you will be offline, so they are not worried about your sudden disappearance or slow response times.
Delete or Log Out:
Temporarily delete social media apps from your phone or log out of your accounts to make it harder to mindlessly check them.
Set Time Limits:
If you do not want to quit entirely, set daily or weekly time limits on your social media usage to avoid falling back into old habits.
Replace Habits:
Find new activities to fill the time you would usually spend on social media. Read a book, exercise, meditate, or engage in hobbies that do not involve screens.
Turn Off Notifications:
Disable notifications for your social media apps to reduce temptation and to stop being constantly alerted by new posts or updates.
Use Screen Time Management Tools:
Use built-in tools like Apple’s Screen Time or Android’s Digital Wellbeing to track and limit your social media usage.
Unfollow or Mute Stressful Accounts:
If you plan to return to social media later, consider unfollowing or muting accounts that contribute to your anxiety or negativity.
Create New Digital Habits:
After your break, slowly reintegrate social media into your routine by setting boundaries, like checking once in the morning or once in the evening, rather than throughout the day. Read our blog “The Truth Behind Why Boundaries Are Important for Maintaining Mental Health.”
Practice Mindful Consumption:
Be intentional about your social media habits post-detox- ask yourself if the content is helpful, informative, or uplifting before you engage with it.
So, while it is clear that doomscrolling is a significant issue among Gen Z, it is also a problem that many are working to address, making conscious efforts to reclaim their mental health and manage their digital habits more effectively.
What triggers doomscrolling?
Doomscrolling often begins with a deep emotional or psychological trigger, like anxiety or fear. Many people turn to their devices when they feel uncertain or worried about the world around them. Events such as political unrest, environmental disasters, or global health crises can push people to seek more information even if that information is mostly negative. The desire to stay informed can quickly spiral into excessive scrolling, where one bad headline leads to another, compounding feelings of anxiety and helplessness. For many, it becomes a way of coping with the uncertainty, even though it often makes the situation worse.
Another major trigger is the design of social media platforms themselves. These platforms are built to keep users engaged by showing content that is emotionally stimulating, and negative news is often more attention-grabbing than positive stories. Algorithms prioritize content that generates reactions, so users are more likely to encounter distressing headlines or emotionally charged posts which only fuels their desire to keep scrolling. Additionally, FOMO can encourage constant checking. People worry they might be left behind if they do not stay up to date on the latest developments which encourages the cycle of doomscrolling to continue.
Finally, a lack of healthy coping mechanisms and boundaries can also play a significant role. People often turn to their phones when they are bored, stressed, or need a distraction, and if doomscrolling has become a default habit, it can be hard to break. Without conscious effort to set boundaries or engage in healthier activities, it is easy to fall into the trap of scrolling mindlessly for hours. The absence of physical social cues, like face-to-face conversations or body language, can also make it harder to gauge how emotionally draining the content is, leading people to continue scrolling past their emotional limits.
How to actually stop doomscrolling
To stop doomscrolling, the first step is recognizing the behavior and setting clear intentions for change. Start by limiting your time on social media and news platforms. Set specific boundaries, such as using a screen-time app to restrict your usage to a certain amount of time per day or only checking news at specific times. By consciously deciding when and how often you engage with social media, you can avoid mindlessly scrolling during idle moments. It is also helpful to remove social media apps from your home screen or even temporarily delete them, making it harder to fall back into old habits.
If you find that doomscrolling is tied to stress or anxiety, working with a mental health therapist at Anchor Therapy can provide valuable support. A stress and anxiety therapist can help you understand the underlying emotional triggers behind your need to stay constantly updated on negative news. Cognitive-behavioral therapy (CBT) is often effective in breaking negative patterns like doomscrolling by teaching you how to manage anxiety, identify unhelpful thought patterns, and replace them with healthier coping mechanisms. A therapist can also guide you through setting realistic goals and creating new habits that prioritize your mental well-being over constant news consumption.
In addition, creating a healthier routine can prevent doomscrolling from taking over. Consider integrating activities that are calming and fulfilling, such as reading, exercising, or practicing mindfulness, into your day. These activities can act as positive alternatives to scrolling, giving you emotional satisfaction without the mental drain. To learn more, check out our blog “How to Create A Daily Routine.”
In a world where bad news often dominates our feeds, it is easy to get caught in the doomscrolling trap. But by setting boundaries, finding healthier coping mechanisms, and seeking professional mental health support when needed, you can break the cycle and protect your mental well-being.
Victoria Scala
is the Social Media Manager, Intake Coordinator, and Community Engagement Director at Anchor Therapy in Hoboken, New Jersey. She is a graduate of the Honors College of Rutgers University-Newark and is currently studying Clinical Mental Health Counseling at the graduate level. In her roles, Victoria is committed to managing the office’s social media/community presence and prioritizing clients' needs.
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