Is doomscrolling stealing your peace? Understanding the habit and finding your calm
This article includes insights from Amber Tilitzky, Registered Clinical Counsellor at Lifemark.
Do you ever find yourself endlessly scrolling through your phone, feeling a strange pull towards negative news or social media posts, even when you know it’s making you feel worse? This common experience is known as doomscrolling and is more than just a bad habit. Doomscrolling a compulsive search for unsettling information that can profoundly impact your mental and physical well-being. Understanding the habit is the first step to reclaiming your digital peace.
Many of us pick up our phones without a second thought, but how many truly recognize the subtle, yet significant, negative impact this constant connection has on our health? If we do, is that awareness enough to help us break the cycle? To help us understand what contributes to doomscrolling and how to navigate its challenges, we connected with Amber Tilitzky, Registered Clinical Counsellor with Lifemark in British Columbia.
Amber supports individuals experiencing anxiety, depression, and workplace stress. Her work focuses on helping clients develop practical strategies and healthier digital habits in an increasingly connected world.
What exactly is doomscrolling?
The term “doomscrolling” is often used broadly in society to describe any kind of mindless, compulsive scrolling. However, Amber Tilitzky clarifies its specific meaning from a mental health perspective. “Research points to doomscrolling as a specific behaviour: seeking negative content when experiencing anxiety,” she explains. This isn’t just about consuming general content. It’s actively looking for distressing news or information as a means to feel like you have control. The idea is that by having all the information, no matter how grim, you’ll be better prepared.
This specific phenomenon gained widespread popularity during the pandemic, as people sought endless updates to understand an uncertain world. Today, social media platforms have monetized scrolling, employing tactics similar to gambling, where users are kept engaged by the unpredictable reward of new content. This makes breaking the cycle incredibly challenging. While general compulsive scrolling might be described as “brain rot” due to its mindless nature, doomscrolling carries a distinct intent: an anxious quest for control through negative information. Strong coping mechanisms and robust social connections can act as powerful shields against falling into this compulsive habit.
The hidden toll: 3 significant ways doomscrolling impacts your well-being
Prolonged engagement with negative news and social media content can have a significant impact on both your mental and physical health.
1.Your nervous system stays on high alert
Consuming negative content activates your nervous system, triggering a “fight, flight, or freeze” response. This constant state of alert can lead to a cascade of unwelcome symptoms. “We see increased anxiety, insomnia, and even depression,” Amber explains. When your brain repeatedly receives signals that your environment is unsafe, it can intensify existing mental health conditions like anxiety or depression. Some people may even experience vicarious trauma, where witnessing traumatic events through videos or news can lead to symptoms similar to PTSD.
While getting into a “flow state” is usually positive, scrolling for long periods of time can lead to exhaustion and a mental toll rather than rejuvenation. The onset of these negative symptoms varies from person to person. Paying attention to how you feel after scrolling can help you recognize when it becomes harmful. Amber suggests a practical tip: “If you feel your nervous system is activated, try setting a timer on your phone or using parental time limits on apps to help track and manage your usage.”
2.The cost to your sleep
The impact of doomscrolling extends directly to your sleep. Many people use their phones as a way to relax before bed, making it difficult to put them down. However, the blue light emitted from screens can suppress melatonin production, the hormone that regulates sleep, making it harder to fall asleep. Beyond that, the cognitive arousal from consuming distressing content keeps your mind racing. This can lead to poor sleep quality and make it harder for the brain and body to fully rest and recover overnight.
3.The physical burden: from “tech neck” to headaches
It’s not just your mind that suffers. Doomscrolling contributes to what health professionals call “tech neck,” a condition caused by prolonged forward head posture while looking at a phone or device. This posture adds weight to your neck, leading to increased strain in the neck and shoulders. “Hunching forward can cause chronic pain in the neck and shoulders, and even issues in the hands,” Amber explains. This sustained tension can also be a significant contributor to headaches. Taking regular breaks from your phone and being mindful of posture can help reduce this strain. If discomfort becomes persistent, a Lifemark physiotherapist can help assess posture and recommend exercises to relieve tension.
3 practical steps to break the doomscrolling habit
The good news is that breaking free from the cycle of doomscrolling is possible. It starts with awareness and a commitment to change.
1.Cultivate awareness and set boundaries
The first step is to become an observer of your own habits. “Check in with yourself,” Amber advises. “How am I feeling—anxious, tired, bored, worried? And how much time am I actually spending scrolling?” Setting a timer for your scrolling sessions can help you become more aware of how much time you’re actually spending online.
Preparing for the discomfort of not having your phone constantly within reach is also important. The initial phase of disengaging can feel unsettling, because you’re interrupting a deeply ingrained habit.
2.Find healthy alternatives to scrolling
Replacing doomscrolling with more intentional activities helps break the cycle of compulsive phone use. Amber suggests exploring hobbies you enjoy, calling a friend, going for a walk, or engaging in exercise and stretching.
Mindfulness techniques can also be helpful. “Guided meditations, listening to one before bed, reading a book or magazine, or practicing diaphragmatic breathing can help shift your nervous system into a ‘rest and digest’ state,” says Amber. If you’re open to it, journaling can also be a profound tool for building awareness. Try prompts like: “What did I consume and how is it impacting me?” This process helps you develop an “in-the-moment awareness,” allowing you to ask yourself, “Is spending time doomscrolling truly worthwhile, or is there something more meaningful I could be doing?”
3.Reach out for support
If your doomscrolling habits are significantly impacting your quality of life, relationships, or overall health, it’s a clear sign to seek professional support. While there’s no single threshold, if you feel overwhelmed, constantly anxious, or unable to break the cycle on your own, a mental health professional can provide valuable strategies and a safe space to process these feelings.
Finding your calm in a noisy world
What you consume impacts you. “Be more mindful and ask yourself, ‘Is this worthwhile to consume?’” Amber stresses. Often, scrolling comes from a place of trying to fill a “lack of control” gap, a subconscious attempt to create safety or change. This can lead to hours of scrolling, much like other compulsive behaviours. By understanding this drive and implementing practical strategies, you can begin to foster a more intentional and positive relationship with your digital devices. It’s about choosing peace over panic, and connection over compulsion.
Key Takeaways
- Doomscrolling is a specific behaviour. It’s often driven by anxiety, a compulsive search for negative information to feel a sense of control, distinct from general mindless scrolling.
- It impacts your entire well-being. From heightened anxiety, insomnia, and “tech neck” to emotional exhaustion, constant negative input takes a significant toll on both your mental and physical health.
- Awareness is the first step. Recognizing your triggers and how scrolling affects you is crucial for breaking the cycle.
- Practical strategies can empower change. Setting timers, practicing diaphragmatic breathing, journaling, and engaging in hobbies can help you transition from compulsive scrolling to mindful digital use.
- Support is available. If scrolling habits negatively impact your life, reaching out to a mental health professional can provide essential guidance and tools for recovery.
FAQs
What is the main difference between doomscrolling and just general compulsive phone use?
Doomscrolling specifically refers to repeatedly seeking out negative or distressing news online, often driven by anxiety and a desire to stay informed. General compulsive phone use can involve any type of content, often without that specific anxious intent.
How quickly can doomscrolling start to affect my mental health?
The onset of negative symptoms is very unique to each individual. Some people may notice increased anxiety or irritability after just a short period, while for others, it might be a gradual build-up over time.
Can doomscrolling really cause physical pain?
Yes, the prolonged posture of looking down at your phone puts significant strain on your neck and shoulders, leading to what’s known as “tech neck,” which can cause pain and contribute to headaches.
What are some immediate things I can do when I catch myself doomscrolling?
Try to check in with how you’re feeling (anxious, bored, tired). Set a timer for your scrolling or try a simple coping strategy like diaphragmatic breathing or reading a book.
When should I consider seeing a professional for my scrolling habits?
If your scrolling habits are negatively impacting your relationships, sleep, work, or overall quality of life, and you find it difficult to stop on your own, it’s a good time to reach out to a mental health professional.
If doomscrolling is affecting your sleep, stress levels, or daily life, a Lifemark mental health professional can help you build healthier digital habits and coping strategies.