How to Avoid Doom Scrolling & Protect Your Mental Health

In recent years, “doomscrolling” has taken up a significant portion of many people’s daily routines. This habit of endlessly scrolling through bad news on social media and news websites can have serious repercussions on your mental health. But how can you break free from this cycle? Understanding the impact and learning strategies to manage your consumption can make a world of difference. Let’s delve into how you can avoid doomscrolling and protect your mental health.

What is Doomscrolling?

Doomscrolling is the act of continuously scrolling through negative news, often leading to feelings of anxiety and depression. Engaging in this behavior can be particularly harmful during global crises, natural disasters, or political upheaval when the news tends to lean heavily towards negative coverage.

The Impact of Doomscrolling on Mental Health

Constant exposure to negative content can alter your perception of the world, making it seem more threatening than it is. Studies have indicated that consuming large amounts of negative news can lead to increased levels of stress and anxiety. According to a study by the American Psychological Association, 56% of adults report that following the news causes them stress (source: APA). Here are some ways doomscrolling affects mental health:

1. Increased Anxiety: Constantly consuming bad news keeps your brain in a heightened state of alertness.
2. Sleep Disruption: Checking your phone for bad news right before bed can disrupt your sleep patterns.
3. Negativity Bias: Your brain starts to focus more heavily on negative information, skewing your worldview.
4. Social Isolation: Spending more time online can make you feel disconnected from the real world and limit face-to-face interactions.

Steps to Avoid Doomscrolling

One of the most effective ways to reduce doomscrolling is to set time limits on your devices. With so much content at our fingertips, it’s easy to lose track of time and spiral into constant news consumption. Fortunately, many smartphones have built-in screen time settings that allow you to restrict usage of certain apps.
Action Step: Use screen time management tools to set daily limits on your news and social media apps to help break the cycle.

Another helpful strategy is to curate your news sources. Following dozens of outlets can lead to information overload and unnecessary stress. Instead, choose a few trustworthy sources that provide balanced, fact-based coverage. This reduces anxiety and helps you stay informed without becoming overwhelmed.
Action Step: Unsubscribe from news app notifications and designate specific times of the day to check the news—preferably not before bed.

To create more balance in your day, replace doomscrolling with positive and engaging activities. Physical exercise, creative hobbies, reading, or spending time with loved ones can shift your focus and improve your mental well-being.
Action Step: Schedule daily activities like a walk, a workout, or a call with a friend to support your emotional health and create healthy routines.

Incorporating mindfulness and meditation into your routine can also help break the habit. Practices like deep breathing, progressive muscle relaxation, or guided meditation reduce anxiety and help you become more aware of your digital habits.
Action Step: Set aside 10–15 minutes each day for mindfulness exercises using apps like Headspace or Calm.

The goal isn’t to avoid the news entirely but to stay informed without feeling overwhelmed. Creating boundaries around news intake allows you to control how much information you consume and when.
Action Step: Try limiting news checks to twice a day—once in the morning and again in the afternoon—to maintain awareness without triggering stress.

If doomscrolling is significantly affecting your mental health, it may be time to seek professional help. A therapist can help you address underlying anxiety and provide personalized strategies for behavior change.
Action Step: Reach out to a mental health professional. At Pursuance Behavioral Health in Massachusetts, we offer tailored support programs designed to help individuals manage anxiety and build healthier habits.

Take Action Today & Start Protecting Your Mental Health with Pursuance Behavioral

Doomscrolling is a prevalent issue that can have significant effects on your mental health. However, by setting boundaries, curating your news sources, engaging in alternative activities, practicing mindfulness, and seeking professional help when needed, you can protect your mental health and maintain a more positive outlook.

Taking these steps can drastically reduce your anxiety and improve your overall well-being. Remember, while it’s important to stay informed, it’s equally important to protect your mental health.

If you or someone you know is struggling with mental health issues related to doomscrolling or other challenges, consider reaching out to Pursuance Behavioral. Our mental health treatment program in Massachusetts is designed to provide the support you need to reclaim your peace of mind. Don’t let doomscrolling dictate your life. Take action today.

Enroll in Pursuance Behavioral’s mental health treatment program in Massachusetts and take the first step towards a healthier, happier you. Contact us now to learn more.