By Steve Fugle, DSW, LCSW
Scrolling through our phones has become one of the most automatic habits of modern life. We wake up and reach for our devices. We fill small moments of waiting with social media or news apps. Before we know it, minutes turn into hours, and what began as casual checking often leaves us feeling drained, anxious, or unsettled. This pattern, commonly called doomscrolling, is more than just a bad habit. It has real consequences for our mental health.
Doomscrolling refers to the tendency to consume a steady stream of negative or alarming content, even when it makes us feel worse. Algorithms are designed to keep our attention, and emotionally charged posts are particularly effective at doing so. Bad news spreads faster and further than good news, which means our feeds often present a distorted picture of the world. Over time, this can make life feel more dangerous, chaotic, or hopeless than it is.
Emotionally, doomscrolling can stir up a wide range of feelings. Many people experience heightened anxiety, sadness, anger, or overwhelm. There is often an underlying sense of fear that we might miss something important if we log off, a form of FOMO (fear of missing out) that keeps us tethered to our screens even when we know we need a break. Paradoxically, the very thing we turn to for connection or information can leave us feeling more isolated and distressed.
There is a biological reason this cycle can feel so hard to break. Being online triggers the brain’s reward systems, particularly dopamine, which is released when we anticipate something new or interesting. Every refresh of a feed carries the promise of novelty. At the same time, stressful or alarming content can activate norepinephrine, a chemical tied to alertness and threat response. Together, these create a state of heightened arousal that keeps us engaged but also on edge.
When this happens repeatedly, our anxiety pathways become more reactive. Our brains begin to expect danger, scanning for it even when we are offline. This can make it harder to relax, harder to sleep, and harder to feel safe in everyday life. What feels like harmless scrolling is actually training our nervous systems to stay in a constant state of vigilance.
So how do we know when our relationship with our devices might need a reset? Some common signs include noticing that you feel worse after scrolling, feeling restless or anxious when you are not on your phone, losing track of time online, or using social media as your primary way of coping with stress. If checking your phone is the first thing you do in the morning and the last thing you do at night, it may be worth pausing to reflect.
A doomscroll detox does not mean quitting technology altogether. It is about becoming more intentional and compassionate with your digital habits. Start by noticing when and why you reach for your phone. Are you bored, stressed, lonely, or avoiding something? Awareness alone can shift your relationship with your device.
Next, set gentle boundaries. This might mean limiting social media to certain times of day, turning off notifications, or keeping your phone out of the bedroom at night. Small changes can make a meaningful difference.
Replacing scrolling with other soothing or engaging activities is also key. Taking a walk, reading, journaling, or connecting with a friend can provide the same sense of relief without the emotional cost. Curating your feed to prioritize reliable news sources or accounts that inspire rather than alarm can also reduce exposure to unnecessary negativity.
Finally, build in moments of true unplugging. Even short breaks from screens can help your nervous system reset and remind you that you can be present without constant digital stimulation.
In a world that competes relentlessly for our focus, choosing when and how to engage with our devices is an act of self-care. A mindful approach to media can reduce anxiety, strengthen emotional resilience, and create more space for real-life connections and calm.
If you find that scrolling is deeply tied to anxiety, mood, or sleep struggles, speaking with a counselor can help you explore healthier coping strategies. Connect with us today to book your free 15-minute consultation with The Counseling Center at JFS Rochester.
