Doomscrolling: Its Impact and How to Help Clients Break the Cycle

What is doomscrolling?

Bad news is a normal part of life. After all, not everything reported can be positive news. People have always been exposed to troubling stories, but things changed when the COVID-19 pandemic hit in 2019. With lockdowns in place and people staying home for safety, the internet became the primary way to stay informed. But with most reports focusing on negative news such as the rising cases, death tolls, and the uncertainty of a cure or vaccine, anxiety and fear spread rapidly. Many people were glued to their phones, scrolling through headlines, particularly negative news.

This phenomenon, termed doomscrolling, refers to compulsively consuming negative online news on social media platforms or news sites (Anand et al., 2021; Salamon, 2024). People do this for various reasons. Sometimes to feel prepared, sometimes out of sheer habit. But often, it only worsens stress and mental health struggles. Understanding why doomscrolling happens is key to helping clients break free from their grip.

Negative effects of doomscrolling on mental health

Doomscrolling may seem like staying informed, but constantly consuming negative information can take a serious toll on mental well-being, especially for individuals with a mental health condition. It fuels stress and worry, leading to a cycle affecting emotional and physical health. Here are some of its effects:

Increased anxiety

Constant exposure to distressing news keeps the brain in a heightened state of alertness, making it harder to relax. This can lead to excessive worry, racing thoughts, and even panic symptoms. Over time, this mindless habit reinforces fear-based thinking, making the world feel more dangerous than it actually is and increasing psychological distress.

Mental fatigue

Consuming a constant stream of upsetting information overwhelms the brain and makes it harder to focus. Clients may struggle to retain information, stay on task, or complete daily responsibilities, especially when they spend too much time reading the news. This mental exhaustion can lead to burnout and decision fatigue.

Irritability and mood changes

Doomscrolling can put the nervous system on edge, making people more sensitive to stress. As a result, they may become easily frustrated, snappy, or emotionally reactive, often feeling worse afterward. This can strain relationships and make daily interactions feel more draining.

Lack of productivity

Too much time scrolling through negative content can waste valuable work or personal time. As people spend online consuming distressing stories, it’s easy to lose track of hours, leaving tasks unfinished or deadlines missed. This can create a cycle of guilt and frustration, further affecting motivation.

Physical health effects

Aside from mental health effects, doomscrolling impacts the mind and body. Increased stress from this human behavior can lead to headaches, muscle tension, digestive issues, and disrupted sleep. The lack of movement from prolonged screen time can also contribute to fatigue and other health concerns, making it even more important to stop doomscrolling and reduce time online.

How to help clients break away from doomscrolling?

Helping clients break free from doomscrolling starts with understanding why they do it and how it impacts their well-being. As therapists, you can guide them toward healthier habits by promoting awareness, setting limits, and encouraging alternative coping strategies.

Help clients recognize the impact

Many clients may not realize how much doomscrolling is affecting their well-being. Encourage them to reflect on their emotions after a prolonged time online. Bringing awareness to the link between doomscrolling and psychological distress can be the first step toward change.

Set boundaries around news consumption

Rather than advising clients to avoid reading news completely, help them establish healthier habits. Suggest setting specific times to check updates instead of scrolling throughout the day. Encourage them to follow reliable sources and limit exposure to repetitive or sensationalized content.

Encourage mindful technology use

Many clients turn to their phones out of habit rather than intention. Teach them to check in with themselves before opening social media. Are they looking for information, or is it just mindless scrolling? Recommending mindfulness practices can help them become more aware of their online behaviors.

Promote alternative coping strategies

Doomscrolling often stems from anxiety or a need for control. Help clients identify healthier ways to manage stress, such as journaling, exercising, or connecting with others. Replacing the habit with more constructive activities can reduce their urge to scroll.

Support clients in reducing overall screen time

If clients spend excessive time online, doomscrolling is likely part of a larger pattern. Encourage them to create screen-free moments in their day, such as during meals or before bed. Small changes, like turning off notifications or setting app limits, can help them stop doomscrolling and regain balance.

Main takeaways

Doomscrolling can quickly become a habit that fuels anxiety and emotional exhaustion, making the world feel more overwhelming than it actually is. While staying informed about current events is essential, constant exposure to distressing news can affect mental well-being.

You can support clients by helping them set healthier boundaries with technology, recognize their emotional triggers, and develop mindful habits around media consumption. Small, consistent changes can reduce stress, improve focus, and a greater sense of balance. Helping clients navigate their relationship with news and technology can be a valuable step toward long-term emotional well-being.

References

Anand, N., Sharma, M. K., Thakur, P. C., Mondal, I., Sahu, M., Singh, P., J., A. S., Kande, J. S., MS, N., & Singh, R. (2021). Doomsurfing and doomscrolling mediate psychological distress in COVID‐19 lockdown: Implications for awareness of cognitive biases. Perspectives in Psychiatric Care, 58(1). https://doi.org/10.1111/ppc.12803

Salamon, M. (2024, September 1). Doomscrolling dangers. Harvard Health. https://www.health.harvard.edu/mind-and-mood/doomscrolling-dangers