Doomscrolling the endless consumption of negative news on social media or news platforms has become a common habit in today’s digital age. While staying informed is essential, this behavior often leads to heightened anxiety, stress, and feelings of helplessness. Fortunately, mental health experts offer actionable strategies to break the cycle of doomscrolling and regain control over your digital habits.

Understand the Impact of Doomscrolling on Your Mental Health

Before tackling the habit, it’s essential to recognize its effects:

• Anxiety and Stress: Constant exposure to distressing news elevates cortisol levels, the body’s stress hormone.
• Sleep Disruption: Late-night scrolling over stimulates the brain, making it difficult to relax and fall asleep.
• Negative Thought Patterns: Consuming too much bad news can reinforce feelings of fear and pessimism.

Expert Insight:

“Doomscrolling creates a feedback loop of stress, where the more you consume negative content, the more anxious you feel,” explains Dr. Emily Nguyen, a clinical psychologist.

Set Digital Boundaries Around News Consumption

Limiting exposure to distressing news is key to reducing anxiety. Experts recommend:

• Designate Specific Times: Check the news once or twice daily, preferably not first thing in the morning or before bed.
• Limit Session Duration: Spend no more than 15-20 minutes reading or watching the news at a time.
• Mute Notifications: Disable real-time alerts from news apps and social media to avoid constant interruptions.

Curate Your News Sources

Not all news is created equal. To avoid sensationalism and misinformation:

• Choose Reputable Outlets: Stick to credible sources that provide balanced reporting.
• Avoid Clickbait Headlines: These often exaggerate or distort information to drive traffic.
• Follow Positive News Channels: Incorporate uplifting stories into your media diet to balance negativity.

Expert Insight:

“What you consume shapes your worldview. A balanced approach to news helps maintain perspective,” says Dr. Mark Patel, a media psychologist.

Practice Mindful Scrolling

Mindfulness can help you stay aware of your scrolling habits and prevent overindulgence. Try these techniques:

• Pause and Reflect: Before opening a news app, ask yourself why you’re checking the news and whether it aligns with your needs.
• Set Intentions: Decide what you want to achieve during your news-checking session (e.g., staying informed about specific topics).
• Use a Timer: Set a timer to limit the duration of your scrolling sessions.

Replace Doomscrolling with Healthier Habits

Combat the urge to scroll endlessly by redirecting your energy into positive activities:

• Exercise: Physical activity reduces stress and boosts endorphins.
• Engage in Hobbies: Spend time on activities you enjoy, such as reading, gardening, or crafting.
• Connect with Loved Ones: Prioritize meaningful conversations over digital consumption.

Expert Insight:

“Replacing doomscrolling with fulfilling offline activities enhances mental resilience and overall well-being,” advises Dr. Sophia Lee, a wellness expert.

Leverage Technology to Break the Cycle

Ironically, technology can also help curb doomscrolling:

• Screen Time Trackers: Use apps like Moment or Digital Wellbeing to monitor and limit your screen time.
• Focus Tools: Enable features like Apple’s Focus Mode or Android’s Digital Wellbeing to block news apps during designated periods.
• Content Filters: Customize your social media feed to prioritize positive and constructive content.

Practice Gratitude and Perspective-Shifting

Combat the negative effects of doomscrolling by focusing on gratitude and broader perspectives:

• Daily Gratitude Journals: Write down three things you’re grateful for each day to shift your focus away from negativity.
• Perspective-taking: Remind yourself that while bad news exists, positive progress often happens in the background and goes unreported.

Expert Insight:

“Gratitude rewires the brain to focus on what’s good, reducing the emotional toll of constant negativity,” notes Dr. Amanda Chen, a neuropsychologist.

Seek Professional Support if Needed

If doomscrolling and anxiety become overwhelming, consider seeking help from a mental health professional. Therapy can provide tools to:

• Identify and address underlying triggers.
• Develop coping strategies for managing stress.
• Create personalized plans to reduce digital dependency.

Conclusion

Doomscrolling doesn’t have to control your life. By implementing these expert-backed strategies, you can reduce anxiety, foster healthier relationships with technology, and focus on what truly matters. Breaking the cycle is a journey, but with intentional habits and the right support, it’s entirely achievable.

What steps are you taking to combat doomscrolling? Share your experiences and tips in the comments below!