Is Doomscrolling Making Your Anxiety Worse? Here’s What You Should Know

Doomscrolling can quietly fuel anxiety, disrupt sleep, and hijack your mental health. Learn why it’s so addictive, how it affects your brain, and what you can do to stop the cycle without disconnecting from the world. Or, book an appointment with Axis!

By Ashley Howell, PMHNP

In a world where your phone is never far and bad news is always just a swipe away, doomscrolling has become an all-too-common habit. But what is it doing to your mental health? For many, the answer is unsettling: Doomscrolling may be making your anxiety worse.

What Is Doomscrolling and Why Do We Do It?

"Doomscrolling" is the act of compulsively scrolling through negative news and distressing social media content, often without realizing how much time has passed. While it may start with a well-meaning attempt to stay informed, the constant exposure to bad news keeps your brain on high alert.

Our brains are hardwired to scan for threats. In an era of 24/7 news and emotionally charged content, that ancient survival mechanism is overfiring. Algorithms feed us more of what we click on, which often means more fear-based, anxiety-inducing stories.

We may also doomscroll in an attempt to gain control. If we can just gather enough information, maybe we can prevent something bad from happening. But instead of control, what we often get is overwhelm.

How Doomscrolling Affects Your Mental and Physical Health

Doomscrolling isn’t just emotionally draining—it has real effects on the body and mind:

Increased anxiety and stress
Mood swings and irritability
PTSD-like symptoms in response to repeated exposure to trauma content
Sleep disturbances, including nightmares or insomnia
Physical symptoms like fatigue, digestive issues, or muscle tension

Studies show that repeated exposure to distressing news can result in vicarious traumatization—your body and brain respond to content as if the trauma were happening to you.

Why You Can’t Stop: The Psychology Behind Doomscrolling

Doomscrolling is often a mix of habit and psychological reinforcement:

Dopamine hits: Every new headline or comment creates a hit of novelty, keeping us hooked
Confirmation bias: If you feel anxious, your brain seeks out news that confirms your fears
Catastrophizing: The more you scroll, the more likely you are to imagine worst-case scenarios
Fear of missing out (FOMO): Staying connected feels urgent, even if it’s harmful

How to Stop Doomscrolling Without Giving Up Being Informed

You don’t need to unplug completely. But setting intentional limits can protect your mental health:

Set screen time boundaries: Avoid checking your phone first thing in the morning or late at night
Turn off notifications: Constant alerts are a fast track to anxiety
Curate your feed: Follow accounts that promote positivity, nature, creativity, or humor
Designate news check-in times: Choose one or two short times a day to catch up

How Can You Reset Your Digital Diet?

Most social platforms are built to reinforce your existing interests, even the negative ones. If your feed is filled with upsetting content, it's time to retrain the algorithm:

Unfollow triggering pages or hashtags
Search and engage with uplifting content to change what the algorithm serves you
Take a digital detox if needed. A few days off can reset your emotional baseline

Think of it like a nutrition plan for your mind. What you consume matters.

When It’s Time to Get Help: Breaking the Anxiety–Doomscrolling Cycle

If you're noticing that doomscrolling is affecting your sleep, mood, work, or relationships, it may be time to seek professional support. Therapy, especially cognitive behavioral therapy (CBT), can help break the cycle by addressing:

Rumination and obsessive thoughts
Catastrophic thinking
Sleep disruptions and avoidance behaviors

At Axis Integrated Mental Health, we help people across Colorado learn healthier ways to manage anxiety and take back control. You don’t have to keep living on edge.

Final Thought: Reclaim Your Time, Reclaim Your Peace

Staying informed is important, but not at the expense of your well-being. You have the power to set boundaries, retrain your brain, and change how you experience the world—one scroll at a time.

Need help managing anxiety or stopping doomscrolling?

Schedule a consultation online or call us at (720) 400-7025 to schedule with the compassionate providers at Axis Integrated Mental Health in Aurora, Louisville, or Westminster. Your healing journey starts here.

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Want to explore more about doomscrolling, digital wellness, and mental health?

FAQs

1. Does doomscrolling contribute to poor mental health?
Yes. Doomscrolling exposes your brain to a constant stream of negative and fear-based content, which can increase anxiety, heighten stress levels, and lead to sleep disturbances, irritability, and even trauma-like symptoms. Over time, it can worsen overall mental health and contribute to feelings of hopelessness and emotional exhaustion.

2. Why can't some people stop doomscrolling?
Doomscrolling is driven by a combination of psychological habits and brain chemistry. Each new headline or social post delivers a small dopamine hit that keeps you coming back. Anxiety, fear of missing out, and a desire to feel in control all play a role—while algorithms feed content that reinforces your fears, making it harder to break the cycle.

3. How do you break an addiction to doomscrolling?
Start by setting screen time limits, especially in the morning and before bed. Turn off nonessential notifications and unfollow accounts that trigger distress. Curate your feed to include uplifting, calming, or humorous content. Designating specific times to check the news can also help create healthier boundaries. Therapy can support these changes by addressing the thought patterns behind the habit.

4. What kind of therapy helps with doomscrolling?
Cognitive Behavioral Therapy (CBT) is particularly effective. It helps you identify and interrupt anxious thought loops, reduce rumination, and replace negative content-seeking behaviors with healthier coping strategies. CBT can also help address the underlying anxiety or fear that fuels the urge to keep scrolling.

5. When should I seek professional help for doomscrolling?
If doomscrolling is interfering with your sleep, work, relationships, or overall sense of well-being, it’s a sign that professional support may be needed. At Axis Integrated Mental Health, we provide evidence-based anxiety treatment—including CBT and medication management—to help you stop the cycle and regain peace of mind.