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  • Writer's pictureLilly Ismail

Breaking Free from the Grip of Doomscrolling

Are you trapped in the endless scroll of doom without even knowing it? In the digital age, our smartphones can feel like extensions of ourselves. They're the last thing we check before sleep and the first we reach for upon waking. Instagram, with its endless feed of vivid images and stories, promises a quick hit of entertainment. But what starts as casual scrolling can quickly morph into a phenomenon known as doomscrolling.




What is Doomscrolling?

Doomscrolling is the act of spending an excessive amount of time on social media platforms, absorbing a steady stream of negative news. On platforms like Instagram, it’s easy to fall into this trap, as the algorithm feeds us content that hooks our attention, often through fear or anxiety-inducing posts.

Why We Doomscroll

The reasons we doomscroll are complex and often rooted in human psychology.

  • Negativity Bias: Our brains are wired to notice and remember negative information more than positive. It's an evolutionary trait that helped our ancestors survive but can now lead to an unhealthy focus on negative news.

  • Fear of Missing Out (FOMO): We often worry that we might miss out on important information if we don’t stay constantly connected.

  • Stress and Anxiety: Paradoxically, while doomscrolling can increase stress, we sometimes use it as a way to attempt to gain control over uncertain situations by gathering information.

  • The Algorithm Effect: Social media algorithms are designed to show us content that we engage with, and we tend to engage more with content that elicits strong emotional reactions, like fear or outrage.

The Impact of Doomscrolling

The effects of doomscrolling are profound. It can disrupt our sleep, increase our anxiety, and even impact our physical health. It contributes to a more pessimistic view of the world and can make us less social in real life.


How to Stop Doomscrolling

Breaking the habit of doomscrolling isn't easy, but it is possible. Here are strategies to help you regain control:

  • Set Time Limits: Use apps to monitor your social media use and set limits. Once you reach your daily limit, the app will block access or notify you to take a break.

  • Curate Your Feed: Actively follow accounts that bring you joy or positivity. Unfollow or mute accounts that consistently contribute to your doomscrolling habit.

  • Schedule Worry Time: It might sound strange, but scheduling a time to worry can help contain anxiety-inducing thoughts to a specific part of your day, rather than letting them overtake your entire day.

  • Physical Boundaries: Leave your phone in another room during certain hours, especially before bed, to avoid mindless scrolling.

  • Mindful Scrolling: Be conscious of how you're feeling as you scroll. If you notice that certain content makes you anxious or sad, it’s time to take a break.

  • Find Alternative Activities: Engage in activities that promote well-being, such as exercise or meditation. These can be particularly effective at reducing the urge to check social media.

  • Stay Informed Through Reliable Sources: Limit your news intake to certain times of the day and through reputable sources, rather than through social media.

Understanding the Reason Behind Doom Scrolling

To effectively stop doomscrolling, we need to understand and address the underlying reasons.

  • Anxiety and Stress Management: Developing healthy coping strategies for stress, like exercise or talking to friends, can reduce the urge to find control through information on social media.

  • Mindfulness Practice: Mindfulness can help us become more aware of our actions and choices, including our social media use.

  • Healthy Routines: Establishing a daily routine that includes breaks from screens can help create a balance in your life.

  • Seek Professional Help: If doomscrolling is significantly impacting your life, consider talking to a mental health professional.


Doomscrolling is a modern phenomenon that can have significant negative effects on our mental and physical health. However, by understanding the reasons behind it and actively working to change our habits, we can break free from its grip.


While it's important to stay informed, it's equally crucial to maintain a balance and ensure that our social media habits contribute to our overall well-being. Remember, we have the power to shape our social media experience into one that is healthy, informative, and uplifting. As we work towards this goal, let’s not forget the importance of connection and community, both online and offline. Engage with others in a positive way, share content that uplifts, and be part of creating a kinder, more supportive digital space.


So, the next time you find yourself reaching for your phone, pause and ask: “Is this serving me, or is this the start of another doomscrolling spiral?” Your answer to that question could be the first step toward a healthier, happier digital life.


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