It’s 6:00 AM. You told yourself you’d only check the news “for 5 minutes.” Now you're 23 headlines deep. Climate chaos. Another political scandal. A celebrity meltdown. Your eyes sting. Your chest tightens. But… you scroll again.
Sound familiar?
Welcome to the world of doomscrolling — a digital spiral that millions recognize but struggle to escape.
“I didn’t know there was a word for it. Doomscrolling is what I do every morning in bed. It messes up my day, but it’s hard to stop.” — Temi, 22, Abuja “When everything offline feels chaotic, the phone becomes a space to feel something, even if it's an outrage.” — Ifeanyi, 27, Lagos
What Is Doomscrolling?
Doomscrolling means continuously consuming negative or distressing news online, often through social media or news websites. The term gained traction during the COVID-19 lockdown, when people sought constant updates while absorbing a relentless stream of alarming headlines. But it didn’t end with the pandemic. For many, it became a daily ritual that's hard to break because our brains are wired to pay more attention to threats.
What’s Going on in the Brain?
Neuroscientists explain doomscrolling through two key processes.
Negativity Bias
Our brains are evolutionarily designed to prioritize negative stimuli. Bad news grabs us faster and holds us longer. Even content creators often insert negativity into otherwise neutral stories to capture attention. According to Harvard Medical School, doomscrolling activates the amygdala, fueling hypervigilance and a compulsive search for threats. This is part of our brain’s fight-or-flight response, which evolved to keep us safe from harm.
Variable Reward Loops
Social media platforms use algorithms that mimic slot machines. Each scroll delivers dopamine hits—especially when the content is emotionally intense, even if disturbing. Over time, the brain begins to expect chaos, reinforcing the habit. According to Cleveland Clinic, doomscrolling becomes a compulsive habit because it intermittently reinforces negative emotions. This unpredictability creates a feedback loop that mimics addictive behavior, especially in people prone to anxiety or OCD.
The Mental and Physical Toll
Doomscrolling isn’t just a bad habit; it’s a modern health hazard. A 2022 study from Texas Tech University linked doomscrolling with increased anxiety, stress, and poor sleep. A 2020 Nature Human Behaviour paper also found that excessive media exposure during crises led to higher psychological distress. Additionally, Harvard Health experts warn of physical symptoms like headaches, insomnia, muscle tension, and elevated blood pressure. It can even trigger existential anxiety, especially among those navigating trauma or instability.
A Mirror of Lived Trauma
For many young people, doomscrolling doesn’t just bring bad news—it mirrors lived realities of political unrest, economic instability, and social injustice. It becomes both a coping mechanism and a trap.
“They don’t feel safe in the world and want to get a handle on what’s going on so they can calm their anxiety. But doomscrolling acts as a trigger.” — Dr. Richard Mollica, Harvard Medical School
How to Break the Loop
There’s hope. Small, intentional shifts can help you reclaim your focus, emotions, and peace.
Set a timer before opening social media. When it buzzes, pause and check in with how you feel. Replace doomscrolling with a voice note to a friend, a calming playlist, mindfulness, or a walk. Curate your feed to follow people and pages that spark joy, reflection, or inspiration—not just outrage. Explore apps like One Sec that gently interrupt the habit loop and help you regain control.
If doomscrolling feels compulsive, cognitive behavioral therapy (CBT) can help rewire thought patterns.
Final Note
Digital health is mental health. Your brain wasn’t built for endless scrolling.
You deserve better. Break the loop. Start small. Start now.
