Doomscrolling: How to Break the Cycle & Protect Your Mental Health
When Staying Informed Becomes Overwhelming
With global uncertainty increasing, many people feel drawn to constantly checking the news. The rise of doomscrolling—the habit of endlessly consuming negative news—can leave us feeling powerless, anxious, and emotionally drained.
While staying informed is important, excessive exposure to distressing news can heighten stress levels, making it harder to think clearly, sleep well, or engage in daily life without worry. This post explores why we doomscroll, its impact on mental health, and how to create a healthier relationship with the news.
What Is Doomscrolling, and Why Do We Do It?
Doomscrolling is the habit of compulsively consuming negative or distressing news, even when it increases anxiety or stress. This behaviour is driven by:
1. The Brain’s Negativity Bias
Humans are wired to pay more attention to threats—this helped our ancestors survive.
News outlets use sensational headlines and dramatic updates to capture attention.
2. The Illusion of Control
Constantly checking updates creates a false sense of preparedness.
Many people believe that if they just stay informed, they can prevent worst-case scenarios.
3. Fear of Missing Out (FOMO) on Important Events
The fast-moving nature of global news makes people feel they need to keep up constantly.
Social media amplifies this by pushing alarming content to the top of feeds.
4. Anxiety Reinforcement
The more we doomscroll, the more our brains associate uncertainty with danger.
This creates a cycle where checking the news becomes a coping mechanism—one that backfires.
How Doomscrolling Affects Mental Health
🔹 Increases Anxiety & Fear – Constant exposure to distressing content makes the world feel more dangerous than it is.
🔹 Disrupts Sleep – Late-night scrolling can overstimulate the brain, making it harder to relax and sleep well.
🔹 Reduces Focus & Productivity – Repeatedly checking updates can lead to difficulty concentrating on work or daily tasks.
🔹 Creates Feelings of Powerlessness – Seeing crises unfold without the ability to intervene can make people feel helpless and emotionally exhausted.
How to Break the Doomscrolling Cycle
1. Set Time Limits for News Consumption
Schedule specific times for checking updates rather than refreshing constantly.
Avoid news first thing in the morning and right before bed.
✅ Try this: Set a 15-minute limit in the morning and evening for catching up on news.
2. Choose Reliable, Balanced Sources
Stick to trusted news outlets rather than sensationalist media or unverified social media posts.
Diversify sources to get a broader, more nuanced perspective.
✅ Try this: Use fact-based sources like BBC, Reuters, or The Guardian, and avoid emotionally charged headlines.
3. Reduce Social Media Exposure
Social media algorithms push engaging (often alarming) content to the top of your feed.
Consider unfollowing accounts that share excessive negativity.
✅ Try this: Set a daily social media time limit or take breaks from certain platforms.
4. Balance Negative News with Positive Content
The world is not just doom and gloom—but the news rarely highlights progress, kindness, and solutions.
Seek out uplifting stories, personal growth content, or hobbies that bring joy.
✅ Try this: After reading the news, spend 5 minutes on something positive (music, nature, or inspirational content).
5. Focus on What You Can Control
Anxiety thrives on uncertainty—ground yourself in daily routines and achievable actions.
If global events feel overwhelming, consider volunteering or engaging in local community support.
✅ Try this: Instead of worrying about world affairs, focus on making small, positive changes in your own life.
How Therapy Can Help with Doomscrolling & Anxiety
1. Managing Information Overload
Therapy can help create healthier habits around news consumption.
A therapist provides practical strategies to set boundaries with media exposure.
2. Learning Coping Strategies for Uncertainty
Many people doomscroll because they struggle with uncertainty and unpredictability.
Therapy teaches techniques like mindfulness and cognitive reframing to manage fear.
3. Developing a Healthier Relationship with Control
A therapist helps explore why you seek constant information and how to redirect that energy in productive ways.
Therapy encourages accepting what is beyond control and focusing on personal resilience.
Final Thoughts: Finding Balance in a 24/7 News Cycle
Staying informed is important, but doomscrolling can take a serious toll on mental health. By learning to set boundaries, consume news more mindfully, and focus on what you can control, you can reduce anxiety and regain peace of mind.
📞 Need support? I offer online and in-person counselling in Birmingham to help with media anxiety, stress, and coping strategies for uncertainty.
👉 Visit www.integrativecounsellingbirmingham.co.uk to book a session today.
