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

Doomscrolling can silently fuel anxiety, disrupt sleep, and worsen your mood. Learn what it is, how it affects your mental health, how to break the cycle with practical tips, and when to get help.

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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