Doomscrolling is the habit of continuing to scroll through bad news even when it makes you feel worse. Picture this: you open your phone “for a second,” and twenty minutes vanish. Headlines scream disaster, your heart rate ticks up, and your shoulders inch toward your ears. That jolt is your brain’s threat system doing its job: the amygdala flags danger and your body’s stress response kicks in, readying you for a threat that, on a screen, never quite arrives. Over time, doomscrolling can disrupt sleep, routines, and overall well-being.
Quick facts
- About 1 in 3 adults will experience an anxiety disorder at some point in their lives (NIMH).
- In the first validated measure of doomscrolling, tested on more than 900 adults, the habit was linked to anxiety, poor self-control, and fear of missing out, and was more common among men, younger adults, and the politically engaged.
- In a study that tracked people daily for 30 days early in the COVID-19 pandemic, more pandemic-related social media use was followed by rising depression and PTSD symptoms. Traditional news media did not show the same link.
What Exactly Is Doomscrolling?
“Doomscrolling” describes endlessly consuming negative online content, even when it makes you feel worse. It can become an ingrained habit that’s hard to break on your own, and therapy can help with the underlying causes. The term took off during the pandemic: researchers studying news use in the early 2020 lockdown described people’s news habits as immersive and emotionally draining, and found that even the most connected people deliberately took breaks from the news to cope. The behavior itself isn’t new. Think of it as rubbernecking on the digital highway: we know it’s distressing, but we can’t look away. Humans are wired to pay attention to threats, a survival trait that online platforms profit from.
Doomscrolling can also be linked to an underlying mental health condition, such as OCD, anxiety, or depression, which may contribute to compulsive online behavior.
Signs you might be stuck in the doom loop:
- Checking news or social apps the moment you wake up or right before sleep
- Feeling restless or on edge after scrolling yet continuing to refresh
- Struggling to focus on work or conversations because your mind jumps to the next headline
Local tip: If you’re in DC, NAMI DC offers peer-led mental health support groups.
Why Negative Headlines Grab Attention
Our brains prioritize bad news over good, a tendency called the negativity bias. Evolution favored those who noticed the rustle of a predator over the scent of wildflowers. Modern apps lean on this wiring with infinite scroll and unpredictable refreshes. Each swipe offers a chance at something new, an unpredictable reward pattern that makes it hard to stop. Once the threat system is activated, negative headlines can amplify fears and make us more susceptible to distress.
Research has linked heavy daily screen time with poorer sleep quality, especially in young adults prone to anxiety. When negative content makes up much of that screen time, the stress loop can intensify, priming your brain to expect more danger and to keep scrolling for proof.
Can't put the phone down?
Our DC therapists help people break the doomscrolling loop and calm the anxiety underneath it.
How Doomscrolling Feeds Anxiety
A Stress Response That Keeps Firing
Repeated exposure to alarming content can keep your body’s stress response activated. Over time, that can leave anxiety surfacing faster and lingering longer, even when you’re offline.
Sleep & Circadian Rhythm Disruption
Late-night scrolling delays sleep, and bright screens can delay the body’s release of melatonin, undermining healthy sleep. Poor sleep, in turn, can leave the brain’s emotional centers more reactive the next day, setting up another round of doomscrolling.
Catastrophic Thinking Feedback Loop
When your feed is a parade of worst-case scenarios, the mind starts rehearsing them. Persistent catastrophic thinking is tied to higher baseline anxiety and difficulty regulating emotions. Put simply, the more you scroll, the scarier the world can feel.
Are Some Brains Wired for Doomscrolling? (Risk Profiles)
ADHD & Novelty Seeking
Brains with ADHD are wired to seek stimulation. The rapid-fire novelty in social feeds can feel irresistible, which makes disengaging harder, especially when headlines are alarming.
High Trait Anxiety & Intolerance of Uncertainty
If you already struggle with uncertainty, doomscrolling can masquerade as “research.” But research on anxiety and uncertainty suggests that ambiguous threats tend to heighten worry. You scroll for relief and get more dread.
Young Adults and the Developing Brain
The prefrontal cortex, the brain’s impulse brake, continues developing into the mid-20s. For teens and young adults, constant access to bad news means more practice for stress circuits that are still maturing.
Break the Loop: Evidence-Based Tactics
A 20-Second Body Scan
Slow, diaphragmatic breaths paired with a quick head-to-toe check can calm your nervous system. Try it the moment you notice your thumb hovering over “refresh.”
News Buckets & Time-Boxed Scrolling
Designate two short windows, say breakfast and early evening, for headline checks. This approach, sometimes called a news diet, trims stress without leaving you uninformed. Turn off push alerts the rest of the day.
Curate Balanced Feeds
Follow at least one solutions-focused or good-news account for every hard-news outlet. Positive content can act as an emotional palate cleanser.
Digital Helpers
For a step-by-step plan, see our guide on finding a healthier relationship with the news.
When Anxiety Persists, Therapy Helps
If a doomscroll detox isn’t enough, therapy can uncover the deeper why behind the habit: unmet needs for safety, connection, or control. At Therapy Group of DC, clinicians blend CBT techniques with insight-oriented work to address both the anxiety and its roots.
What to Expect in Your First Session
- Collaborative goal-setting, with no one-size-fits-all plans
- Practical coping skills to practice, or insights to reflect on, between visits
The bottom line: doomscrolling keeps your threat system switched on, and small, deliberate limits on when and how you consume news usually work better than willpower alone.
If you’re in DC, you can see our therapists or get in touch. The first appointment is a full therapy session, not a screening call.
Trade doom for calm
Our DC therapists help with news-driven anxiety, sleep problems, and the habits that keep you scrolling.
Last updated: October 2026
This blog is for informational purposes only and does not constitute medical or mental health advice. Always consult with a qualified mental health professional for personalized guidance regarding your specific situation.