Why Doomscrolling Fuels Anxiety and How to Break the Cycle
- Jul 12
- 3 min read
Written by Graham Gallivan
The clock turns to midnight. You told yourself you’d put down the phone after a few minutes. An hour later, you’re still scrolling through various posts about political discourse, economic woes, climate disasters, and a handful of other things you have no control over. There’s a tightness in your chest that’s lingering. Your mind is racing in multiple directions. Yet, for whatever reason, you continue to scroll.
Doomscrolling is a behavioral pattern that has a real effect on your nervous system. Understanding why it happens is your first step in breaking free from the cycle.
The Anxiety Trap
Our brains are wired to look for threats. This is an essential habit when real danger is in close proximity. It doesn’t always translate effectively to the endless feed of global crises. Every alarming headline triggers a stress response and the subsequent release of cortisol, keeping your system on high alert. Your brain then kicks into scanning mode, searching for more information. The problem is that the internet never runs out of alarming headlines.
Once one headline catches your attention, it creates a loop. You feel anxious, so you check for reassurance or resolution. In doing so, you find more distressing content, which spikes your anxiety further, sending you right back into scrolling. Your brain learns to associate scrolling with anxiety management, which in reality only fuels anxiety more.
You may also notice this sense of powerlessness while in this cycle. The algorithms are designed to lure you in, and much of what shows up while doomscrolling is beyond your control. In the moment of scrolling, there’s nothing you can do about it, but your body still reacts as if you need to. The disproportionate activation can become exhausting and is often part of why you feel more depleted than informed after a session.
Why Awareness Isn’t Enough
By now, it’s widely understood that doomscrolling isn’t necessarily a good habit. Knowing that rarely stops the behavior, though. This habit has become tied into your routine for soothing your nervous system, especially when it’s already on edge. Willpower alone won’t terminate the habit.
What tends to work better is building a different relationship with your anxious feelings so you don’t have to rely on your phone to manage them. Mindfulness practices and acceptance-based approaches can be an effective alternative. Instead of fighting anxious thoughts, it teaches you to notice them and give them some space. Then, you can choose a more appropriate response.
A few practical starting points:
Set a specific time of day to check the news rather than sporadically throughout the day
Notice any physical sensations that arise right before reaching for your phone since that urge is often the thing you’re trying to escape
Keep your phone out of the bedroom, especially in the time leading up to going to sleep
Replace one scrolling session a day with something that grounds you, even something as small as taking a short walk outside
Your goal isn’t to eliminate anxiety, but to stop fueling it in a way that creates more anxiety. You want to end better than when you started.
A Cycle You Can Interrupt
Doomscrolling isn’t a flaw or an indication that something is wrong. It’s a learned pattern that can be unlearned with the right tools and practice. If you’ve noticed the doomscrolling cycle taking a toll on your quality of life, it’s time to start paying attention.
Whether your anxiety is tied to your phone habits or shows up because of something bigger, I’d be glad to help you work through it. You can learn more about how I approach anxiety counseling by exploring my page or reaching out directly to get started. You don’t have to figure it out on your own.
