Doomscrolling: How Too Much Bad News Affects Your Anxiety

In the digital age, news is always at our fingertips, updating every second. However, this constant access has a dark side: doomscrolling, the compulsive habit of consuming negative news on social media and news sites.

What is doomscrolling?

The term comes from doom (disaster, fatality) and scrolling (to swipe). It refers to the behavior of endlessly reading bad news, even when we already know it makes us feel worse. Studies have shown that this type of repeated exposure to negative content can significantly affect mental health.

How does it impact anxiety?

Emotional overload: Research from the American Psychological Association (APA) indicates that continuous exposure to distressing news raises cortisol levels, the body’s main stress hormone, increasing anxiety and tension.
Sense of helplessness: A 2021 study published in Health Communication found that doomscrolling is directly associated with feelings of uncertainty and lack of control, which are known triggers for anxiety disorders.
Sleep disruption: According to the National Sleep Foundation, consuming news late at night overstimulates the brain and disrupts melatonin production, making it harder to fall asleep and worsening anxiety symptoms.
Vicious cycle: Anxiety itself drives the urge to keep searching for news. A 2022 survey from the University of Florida revealed that individuals who reported higher anxiety levels also engaged in significantly more doomscrolling, creating a feedback loop.

Strategies to break free from doomscrolling
- Set time limits: Dedicate only a few minutes a day to staying informed. Studies suggest that limiting news intake to under 30 minutes reduces stress levels.
- Choose reliable sources: Avoid jumping from headline to headline without context. Quality over quantity leads to better mental processing.
- Create digital breaks: Schedule screen-free periods, especially before bedtime, to allow the brain to reset.
- Balance with positive content: Research in The Journal of Positive Psychology shows that exposure to uplifting media can counterbalance the effects of negative news and improve mood.
Conclusion

Staying informed is important, but when the search for news becomes endless, it can take a toll on mental health. Scientific evidence shows that doomscrolling intensifies anxiety, disrupts sleep, and perpetuates feelings of helplessness. Recognizing the pattern and applying small, evidence-based changes can help reduce anxiety and restore a sense of control and calm in your life.