Doomscrolling Got You Down? Tips for Managing News-Related Anxiety

It starts innocently enough: you unlock your phone just to “check the news real quick.” Maybe glance at social media. 

You tell yourself it’ll only take a minute. But thirty minutes later, you’re five articles deep into a spiral of climate crises, political chaos, economic uncertainty, and deeply unsettling comment sections.

Suddenly, your heart’s racing. Your shoulders are tense. You can’t remember what you even meant to do on your phone in the first place. All you know is that the world feels heavy—and now you do, too.

If this sounds familiar, you’ve probably been caught in the all-too-common cycle of doomscrolling.

Let’s talk about what doomscrolling actually is, why it’s so addictive (especially if you have anxiety or ADHD), and—most importantly—how to break the cycle and feel more grounded in the middle of a very noisy world.

What Is an Example of Doomscrolling?

Here’s a classic example: You’re winding down for bed and decide to check the news before turning off the lights. You open your favorite app and see a headline about something upsetting—a war, a new law, a tragedy, or a shocking scandal.

Your brain says, “Wait… what happened?” So you click. And then you scroll. And scroll. And scroll. Before you know it, you’ve read ten articles, clicked three opinion pieces, and landed in the comment section of a tweet you don’t even agree with—completely overstimulated and now unable to sleep.

That’s doomscrolling in action: compulsively consuming negative or distressing news online even though it’s making you feel worse.

It’s not about being uninformed—it’s about the overload. Our brains aren’t wired to process this much tragedy, controversy, and hot takes in one sitting.

What Is Doomscrolling Slang For?

The word doomscrolling is a blend of “doom” (as in impending catastrophe) and “scrolling” (as in the endless thumb-swipe through content).

It’s slang for the behavior of endlessly scrolling through bad news—even when it’s making you feel overwhelmed, anxious, or hopeless.

What started as internet humor during 2020 (hello, pandemic panic) has stuck around—and for good reason. Doomscrolling is now a widespread, well-documented habit that affects mental health, sleep, productivity, and overall outlook.

And let’s be honest: it’s not just the news. Doomscrolling can include anything that leaves you feeling drained—trauma threads, negative reels, toxic comment wars, or TikToks that make you question humanity. If your feed leaves you emotionally fried, it probably counts.

What Is ADHD Doomscrolling?

If you have ADHD, doomscrolling can feel even harder to stop. Why? Because ADHD brains are wired to seek stimulation—and news, especially intense news, provides a steady stream of dopamine hits.

But here’s the trap: while your brain chases stimulation, it doesn’t always filter for helpful content. It gets pulled toward novelty, intensity, and urgency. That’s exactly what the news (and social media) deliver.

ADHD doomscrolling can look like:

• Telling yourself you’ll just check “one thing,” then hyperfixating for hours

   

• Clicking through distressing content even though you know it’s making you anxious

   

• Getting stuck in a loop because shifting your focus feels impossible

   

• Struggling to stop, even when your brain is exhausted

   

The result? A flooded nervous system, spiraling thoughts, and a big ol’ case of information-induced burnout.

The good news? Awareness is power. The more you understand your brain, the better you can protect your peace.

Why Is Doomscrolling So Addictive?

Doomscrolling plays on some very human instincts. Let’s break it down:

1. The Brain Likes Closure

When you read a scary headline, your brain wants answers. It wants to understand the threat. So you keep scrolling, hoping for context or resolution… but news algorithms often serve more fear, not clarity.

2. You’re Wired to Scan for Danger

Your brain evolved to detect threats—back when “threat” meant a saber-toothed tiger. Now? It interprets that tweet about the economy or climate change as an emotional emergency. It’s trying to keep you safe, even if it’s freaking you out in the process.

3. It Feels Productive (Even When It’s Not)

You might think, “If I stay informed, I’ll be prepared.” That’s a reasonable impulse! But there’s a difference between staying informed and staying immersed in chaos 24/7.

4. It Hijacks Your Nervous System

Distressing content triggers your fight-or-flight response. Your heart rate increases, your muscles tense, and suddenly you’re alert. Your body interprets this as urgency—so you keep going, searching for the “next piece” of the story, hoping to feel safe again.

It’s no wonder doomscrolling can feel like quicksand. The more you scroll, the deeper you sink.

How to Break the Doomscrolling Cycle (Without Ignoring the World)

The goal isn’t to stick your head in the sand. You can still care deeply about the world without living in a state of constant distress.

Here are some gentle tips to help you scroll more mindfully—and breathe a little easier:

1. Set Time Limits

Use screen-time settings or timers to create boundaries. Give yourself 10–15 minutes in the morning or evening to check the news—then log off.

2. Curate Your Feed

Unfollow accounts that stir anxiety without offering clarity or support. Follow voices that ground you, offer hope, and provide actionable ways to engage with issues you care about.

3. Add Intentional Breaks

Replace scrolling time with grounding activities: walking, journaling, reading a physical book, chatting with a friend, or just sitting quietly for a few minutes.

4. Notice Your Triggers

Does doomscrolling ramp up when you’re tired? Lonely? Bored? Anxious? Become a detective of your habits. Awareness helps you interrupt the cycle.

5. Replace Reactivity with Action

If you care about an issue, ask yourself: What’s one small, real-life thing I can do today? Call a representative. Donate. Attend a local event. Action soothes helplessness.

6. Talk About It in Therapy

If doomscrolling is seriously affecting your mental health, you don’t have to deal with it alone. A therapist can help you unpack the underlying anxiety, build healthier habits, and reconnect with a sense of control.

Final Thoughts: You Deserve Peace—Even in a Chaotic World

We’re living in a time when information is constant. The world is heavy, and sometimes, caring deeply can feel like a full-time job. But your nervous system wasn’t designed to carry the weight of the internet—and neither were your thumbs.

Doomscrolling might feel like awareness or control in the moment, but if it’s leaving you anxious, numb, or exhausted, it might be time to reclaim your peace.

You’re allowed to stay informed and protect your mental health. You’re allowed to care deeply and log off when it’s too much. You’re allowed to rest.

So the next time you find yourself trapped in the scroll, try pausing and asking:

“Is this helping me feel more informed—or just more overwhelmed?”