Doomscrolling

Doomscrolling describes the habit of endlessly consuming negative or distressing news online, often late at night. While staying informed is important, overexposure to negative content can fuel anxiety, stress, and hopelessness. Recognising this habit and setting limits is key to protecting mental health.

What It Feels Like

Doomscrolling may feel like:

• Anxiety: heightened worry after consuming endless negative news
• Compulsion: difficulty stopping even when content feels overwhelming
• Sleep disruption: staying up late reading distressing stories
• Hopelessness: feeling weighed down by global events or crises

Everyday Tools & Practical Tips

Ways to reduce doomscrolling:

• Time limits: schedule specific times to check the news and stick to them
• Source selection: choose reputable outlets over endless scrolling feeds
• Positive balance: follow uplifting accounts or stories alongside news
• Bedtime routine: avoid screens before sleep to protect rest
• Awareness: notice when scrolling feels unhelpful and pause intentionally

Longer-Term Approaches

Sustaining healthier habits:

• News rituals: designate one or two reliable news sources and times of day
• Offline connection: discuss important issues with others rather than endlessly scrolling
• Mindset: remind yourself you cannot control everything, but you can control your exposure
• Restorative practices: replace doomscrolling with activities that restore hope and balance
• Support: talk openly about news-related stress with friends, family, or professionals

When to Seek Professional Help

Seek guidance if:

• Doomscrolling habits severely disrupt sleep, work, or relationships
• Anxiety or low mood worsen due to constant exposure to negative content
• You feel unable to stop despite wanting to

Moving Forward

Doomscrolling can take a toll on mental health, but it is possible to change the habit. By setting boundaries, focusing on reliable sources, and prioritising balance, you can stay informed without sacrificing your wellbeing.