Doomscrolling is a term used to describe the compulsive, habitual act of endlessly consuming negative, distressing, or alarming news on social media and online newsfeeds, despite exposure causing the participant feelings of anxiety, stress, and/or depression. It most commonly occurs on platforms such as TikTok, Facebook, Instagram, and Reddit, with content heavily intertwined in sociopolitical unrest and economic turmoil. The more an individual engages with a related piece of content (views it, comments on it, shares it) the more likely their feed will be filled with the same type of content as negativity bias infects their algorithm. Newsweek reports that about 31% of American adults regularly engage in the unhealthy activity, with participation significantly higher among millennials (46%) and Gen-Z (53%). Research indicates that the data on whether men or women doomscroll more is mixed, though both are heavily affected.
Most people are able to snap out of the trance-like behavior before there is a sustained negative impact on their general wellbeing. Others, however, find themselves unable to escape the embrace. As someone who has arrived at this article after entering or voicing “I am addicted to doomscrolling” or “I have a doomscrolling addiction” into their search browser or AI assistant, it can be deduced that you’re among the latter. Below is an overview of when doomscrolling has become such a problem that clinical intervention is required, who may be more vulnerable to doomscrolling, and what else you need to know about the perceived addiction.
Overview of Addictive Behavior Relating to Doomscrolling on Social Media and Online Newsfeeds
Signs of Doomscrolling Addiction
While not a formally recognized clinical diagnosis in the APA’s Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5), doomscrolling is recognized by experts as a compulsive, addictive behavioral habit. Signs that partaking in the behavior may require counseling intervention are listed below. If you exhibit three or more of the following, it’s time for a conversation with a qualified behavioral health professional:
- You lose track of time when scrolling through and engaging with negative sociopolitical and related content on social media and newsfeeds.
- You have an uncontrollable urge to frequently refresh newsfeeds, even when nothing new is being posted during a given news cycle.
- You get irritable, restless, or anxious when they are not able to get on social media and/or other apps that you use to consume sociopolitical content.
- You are on your phone, doomscrolling, when not safe, such as when operating a motor vehicle. This is particularly concerning as the negative mental state associated with doomscrolling can compromise one’s ability to safely perform tasks, such as driving.
- You are on your phone, doomscrolling, when not appropriate, such as when at work.
- Your opinions on sociopolitical (and related) affairs are formed entirely by what you’re exposed to while doomscrolling, as opposed to using your own mental facilities (e.g. critical thinking) and in-person discussions (w/friends, loved ones, etc.) to form opinions.
- You feel the need to constantly comment on, share, and save negative content that you come across while doomscrolling.
- You feel sad, upset, or disappointed when not getting engagement (likes or comments) on the opinions you have shared on sociopolitical content that you come across when doomscrolling.
- You have a negative outlook on life that is greatly influenced and informed by what you’re exposed to on social media and newsfeeds.
- You have lost interest in content regarding healthy and creative things that you used to care about and engage with on social networks.
- You have attempted to control or cut down on doomscrolling without success.
- You doomscroll as a means to cope with and escape negative feelings, even though the content you’re being exposed to perpetuates these feelings.
Issues that May Cooccur with Doomscrolling
As with many behavioral addictions relating to technology, problematic doomscrolling can cooccur with and/or exacerbate various mental health issues. Those who live with one or more of the following may be more likely to develop unhealthy behavior on social media and online newsfeeds:
| Anxiety | Depression |
| Low Self Esteem | ADHD |
| OCD | Bipolar Disorder |
| PTSD | Sleep Disorders |
| Adverse Childhood Experiences | Suicidal Ideation and Self-Harm |
| Problem Gambling | Unhealthy Gaming |
If you exhibit signs of unhealthy doomscrolling behavior together with one or more of the issues above, a caring conversation with a behavioral health professional is strongly recommended.
Practical Steps to Stop Doomscrolling
There are practical steps to take, beginning immediately, which can help you curb doomscrolling behavior leading into and/or as a supplement to working with a counselor. While you know that going “cold turkey” on social networks could be ideal, doing so is not generally practical for most people who use it as their primary form of interpersonal communication and/or for work. Instead of quitting, the following steps can help put a dent in doomscrolling.
Unfollow
Unfollow all profiles and pages that are directly associated and/or produce content related to sociopolitical events, conspiracy theories, and anything else that enhances feelings of anger, anxiety, stress, or depression upon viewing. If you don’t want to “offend” coworkers, friends, and family members who create and/or share this negative content, you can use the “mute” feature on Facebook, Instagram, and TikTok. Muting features to not alert those who have been muted.
Switch to Grayscale
Turn your phone to grayscale. Grayscale on a phone is an accessibility or digital wellbeing setting that removes all color from the display, showing only shades of black, white, and gray. It makes the screen less visually stimulating and engaging, which is aimed at reducing addictive behaviors relating to the use of one’s digital device. It also helps prevent eyestrain which is an added benefit.
Change Your Algorithm
Change social media algorithms to feed you content related to healthy alternatives that you’re passionate about. These are often the things that you once engaged with on social networks. Examples include wellness, fitness, outdoor recreation, travel, art, music, photography, and more. While social media is often pointed to as a vessel of negativity, it also hosts lot of amazing content. You just have to find it (or return to it) and engage with it, which will change your algorithm to one that delivers healthy mood-enhancing content.
View more on taking a break from social media (and doomscrolling, by default) right here.
If your behavior on social media and other newsfeeds is having a negative impact on your wellbeing, it’s time to prioritize on your mental health. Connect to a virtual counselor who specializes in the treatment of digital dependencies. Reach out via your preferred form of contact below.
