You pick up your phone for a quick scroll. Just five minutes, you think to yourself. But an hour later, your chest feels tight, your thoughts are racing, your eyes might even ache a bit, and the news has only made you more on edge.
That pattern has a name: doomscrolling. It started as endless scrolling through negative news, but now it includes any kind of overwhelming, nonstop content. For adults already managing anxiety, this constant flood of stress can make symptoms worse.
This article breaks down what doomscrolling is, how it affects your mental health, and what you can do to stop it.
What Is Doomscrolling?
Doomscrolling is the habit of compulsively scrolling through online content, often leading to anxiety, feeling drained, or mental exhaustion. It originally referred to negative news, but today it can include anything from crisis headlines to lighthearted TikToks.
The word first became popular during the COVID-19 pandemic, when people began turning to their phones for updates on health, safety, and global change. Since then, it’s become a constant part of how many people consume news, especially during crises.
How to know it’s doomscrolling:
- You scroll even when you feel worse with each swipe.
- You check news apps or social media late into the night.
- You get stuck in emotional spirals or lose track of time.
Today’s apps make this easy. With algorithmic feeds and autoplay videos, content never really ends. And often, the most upsetting or triggering stories are the ones our feeds show us first.
Recent statistics you need to know about:
- The term “doomscrolling” is searched ~18,000 times a month.
- 73% of adults say the news leaves them feeling overwhelmed (APA).
- Most smartphone users check their phones nearly 96 times per day (Asurion).
How Social Media Fuels Anxiety and Overthinking
Doomscrolling thrives on how social media is built. Algorithms push dramatic content, comparison triggers low self-esteem, and endless scrolling keeps the brain overstimulated. This can lead to panic during news spikes, racing thoughts at night, and catastrophizing.
A 2023 Baylor study found that 28% of Instagram users and 24% of TikTok users showed addictive patterns, with higher rates of anxiety and stress. Other research links heavy TikTok use to depression and emotional dysregulation.
Negative Effects of Social Media
- Depressive disorders: Linked with passive scrolling and comparison
- Sleep issues: Blue light and emotional overstimulation affect rest
- ADHD-like symptoms: Shorter attention spans and mental fatigue
- Burnout: Mental exhaustion from constant news or negativity
- Emotional dysregulation: Mood swings tied to the content you consume
- Compulsive behavior: Feeling the need to check or refresh feeds
- Disordered eating: Body image issues from filtered or edited posts
- Obsessive thoughts: Fixating on events outside of your control
- Avoidance: Using screen time to escape other areas of your life
Sensory Overload: How Much Screen Time Is Too Much?
The average adult in the United States now spends about 7 hours a day in front of screens (MastermindBehavior). While some of this is work-related, a large chunk involves social media, streaming, or browsing.
Too much screen exposure can overload your senses and disrupt key brain chemicals like dopamine and melatonin. It also raises cortisol, the stress hormone, and makes it harder to focus, sleep well, or manage your emotions. Over time, this can lead to emotional numbness, impulsive behavior, and anxiety symptoms.
Recommended Screen Time by Age
| Age Group | Recommended Screen Time |
| Under 2 years | None (except video chats, like catching up with grandparents) |
| Ages 2–5 | Up to 1 hour/day with caregiver interaction |
| Ages 6–12 | Up to 2 hours/day, not including schoolwork |
| Teens (13–17) | No strict limit, but over 4 hours/day raises anxiety and depression risk (CDC) |
| Adults (18+) | Aim for ≤ 2 hours/day of recreational use |
How to Stop Doomscrolling and Regain Control
If you want to make a change, start small. You don’t need to quit screens entirely. But little changes made over time can reduce overwhelm and support your mental health.
Try these steps:
- Use app timers: Limit time spent on high-stress platforms and set daily usage alerts to help you log off.
- Set nighttime rules: Stop scrolling an hour before bed to reset your sleep cycle and improve rest quality.
- Curate your feed: Mute accounts or topics that spike anxiety, and follow content that calms or inspires.
- Practice mindfulness: Try breathing apps, short meditations, or grounding exercises when overwhelmed.
- Reclaim offline time: Replace scrolling with a walk, journal session, or an engaging conversation.
Progress, not perfection, is the goal. If you live with anxiety, breaking the doomscrolling cycle might take time, and that’s okay.
Getting Help for Anxiety and Social Media Stress
If doomscrolling leaves you drained, restless, or overly anxious, it’s a sign your mind needs support. At Aftermath Behavioral Health, we help adults manage anxiety, burnout, and screen-related stress with focused, effective care.
Whether your concerns stem from social media, work, or daily life, we’re here to help you regain control. Call us at (781) 587-3636 to learn more about our programs, or verify your insurance to get started.
