Doomscrolling: When Staying Informed Turns Into Being Consumed
We’ve all been there. It’s 11:30 p.m., you’re tired, your body is begging for rest, but your thumb has other plans. Scroll. Refresh. Another headline. Another thread. Another video you didn’t even mean to click. Suddenly it’s 1 a.m., and you’ve slipped down the rabbit hole of what we’ve come to call doomscrolling.
At first, it feels responsible—like you’re staying updated, plugged in, informed. But somewhere along the way, the line blurs. Instead of feeling grounded in the world, you feel swallowed by it.
Why We Doomscroll
Doomscrolling isn’t just about lack of willpower. Our brains are wired to pay attention to threats. The constant cycle of alarming news, social media updates, and endless opinions lights up the nervous system, feeding us the illusion that maybe if I keep reading, I’ll feel prepared.
Except we never really do. Instead, we feel anxious, heavy, maybe even numb. And still—refresh. Scroll. Repeat.
The Cost of Doomscrolling
Here’s what I see most often in my therapy room when doomscrolling becomes a nightly habit:
Sleep disruption – lying awake, overstimulated, then dragging through the next day.
Anxiety and helplessness – a steady drip of bad news makes the world feel scarier and smaller.
Emotional disconnection – instead of being present with family, partners, or even your own thoughts, your attention is hijacked by your screen.
Guilt or shame – knowing it doesn’t feel good, but doing it anyway.
If you’ve noticed yourself in this list, you’re not alone. Doomscrolling isn’t a personal failure—it’s a very human response to living in an age where the information never stops.
Shifting the Cycle
You don’t have to cut out news or social media altogether to make a change. The goal isn’t total unplugging—it’s reclaiming your attention. Here are some gentle shifts you might try:
Set a cutoff time. Choose a time at night when the news apps and social feeds close for the day. Your brain deserves a wind-down routine.
Curate your feed. Follow accounts that inspire, educate, or make you laugh. Unfollow the ones that spike your anxiety.
Practice “single-dose news.” Instead of grazing all day, choose one or two trusted sources, check them once, and move on.
Notice the urge. Sometimes just pausing and asking, what am I hoping to find by scrolling right now? can shift the autopilot.
Replace, don’t just remove. Swap the doomscroll for something grounding—reading a book, a puzzle, journaling, or even just sitting with your thoughts.
A Final Word
The world is heavy enough. You don’t have to carry every headline in your pocket, all at once. If you notice yourself caught in the cycle of doomscrolling, try meeting that part of you with compassion. It’s only trying to protect you by seeking more information. But you get to remind it:
I am safe right now. I can rest. I can step away.
Your peace matters just as much as staying informed.
