“I’d get a lot more sleep if I didn’t insist on reading the entire internet every night before bed.” If that sounds like your life, you’re not alone. This late-night habit has a name: doomscrolling. It’s the tendency to compulsively scroll through negative news and content online, even though it leaves you feeling anxious, restless, or low.
Why do we Doomscroll?
Experts say doomscrolling taps into the human brain’s negativity bias—we are wired to pay more attention to threats than positive events. In the past, that helped our ancestors survive. Today, it keeps us locked to glowing screens at midnight. During uncertain times like the COVID-19 pandemic, many people turned to constant news updates as a way of feeling informed and in control. Unfortunately, more information rarely brings peace of mind—it usually increases stress. Social media and news apps are designed like slot machines—each swipe could bring something shocking, dramatic, or “important.” That unpredictability makes our brains crave the next scroll. This creates an endless dopamine loop. Another reason is Fear of missing out (FOMO). Nobody wants to be the last to know when “something big” happens. That urgency keeps people glued to their screens. Apart from that some use this as a coping mechanism to a stressful situaltion.
The Toll on Mental and Physical Health
Research shows doomscrolling can worsen both mental health and physical health
- Anxiety, depression, and stress rise with constant exposure to distressing headlines.
- Sleep problems are common—screen light and a racing mind disrupt rest.
- Physical strain builds up: neck pain, posture issues, even arthritis from endless scrolling.
- Hormonal stress response (cortisol and adrenaline) remains high, raising long-term risks for heart disease, diabetes, and obesity.
- Internet addiction has also become a real thing in today’s world.
In short, what begins as “staying updated” can quietly turn into a cycle of fear, fatigue, and poor health.
Breaking the Cycle: Practical Tips
The good news is that doomscrolling isn’t inevitable. You can take back control with some simple steps:
- Turn off notifications from news and social apps.
- Set a timer before you scroll, instead of letting hours slip away.
- Track your screen time—awareness itself can cut usage.
- Balance your feed with positive or educational content.
- Swap scrolling for real life: hobbies, exercise, conversations.
- Seek professional help if doomscrolling is worsening your anxiety, depression, or sleep.
A Psychiatrist’s Perspective
Scrolling itself isn’t the enemy—connection and information are valuable. But when your online habits hijack your mental wellbeing, it’s time to pause. As a psychiatrist, I often see patients trapped in this cycle of “just one more headline.” With therapy, digital hygiene strategies, and when needed, medical support, it is absolutely possible to step out of doomscrolling and reclaim focus, calm, and sleep.
