What is Doomscrolling- that a lot of us do during such times of War and Crisis?

When we are low and sad and depressed, we tend to watch or read something that validates our feelings. This is the reason why we keep looking for things on social media and mindlessly scroll with a hope to find something relevant.

And once we do that, the joy of getting that validation being short lasting, the craving for having the same validation from some other news article or video increases.

If you’re feeling negative, then reading negative news only reconfirms how you feel.
And once you do it a few times, it can easily become a habit, locking you into a loop of feeling bad and then reading the news to confirm that you should be feeling bad.

We also tend to look for something that helps us feel a little better. And that hope also keeps us glued to scrolling. The hope that something will pop up in our social media feed that’ll make us feel better about the same thing that we are upset about, that will change the situation that is keeping us this upset

If you’re continuously scrolling, it becomes a mindless habit. A lot of times, you might not even be aware you’re doing it. But it becomes second nature: Once you have a spare moment, you pick up your phone and start scrolling without even really being aware of it. This is called Doomscrolling.

If we keep on doing it and stay stuck in the loop, we may end up developing stress, restlessness and anxiety. Trying to stop doing it will also cause withdrawal symptoms and staying in the loop will also cause them. Will also start disturbing our sleep.

Because the only way our mind feels that it can possibly get even a bit of relief of it’s stress because of the negative situation is through scrolling and ending up on some news item while the scrolling in itself also keeps increasing our stress.

When we’re feeling low, sad, or depressed, we often seek out content—whether through videos, articles, or social media—that validates those emotions. This search for validation drives us to scroll endlessly, hoping to come across something that resonates with how we feel.

When we do find it, the brief comfort we get from that validation fades quickly, prompting us to seek out more of it. This can lead to a cycle of craving that validation over and over again through new content.

Reading negative news when you’re already feeling down only reinforces those feelings. And once this becomes a repeated behavior, it can easily turn into a habit—a loop where you feel bad, consume negative content that validates your emotions, and then feel even worse. At the same time, there’s also a lingering hope: that something in your feed will suddenly make you feel better, provide relief, or somehow fix the situation that’s causing your distress. This hope keeps you hooked, scrolling for something—anything—that might offer comfort.

Over time, this behavior becomes automatic. You might not even realize you’re doing it. Every spare moment becomes an opportunity to pick up your phone and start scrolling, without conscious thought. This phenomenon is known as doomscrolling.

As Dr Sarthak Dave explains, Doomscrolling often involves consuming a mix of conflicting information from different sources. One headline says one thing, the next contradicts it. Your mind doesn’t know what to trust, which creates more internal conflict and confusion.

If this cycle continues unchecked, it can lead to increased stress, anxiety, restlessness, and even feelings of isolation. Ironically, while you’re seeking relief, the behavior itself can make you feel worse.

Attempting to stop can also bring about withdrawal-like symptoms, making it even harder to break free. Meanwhile, staying in the loop affects your mental well-being and can begin to interfere with your sleep.

The mind comes to believe that the only way to reduce stress is through scrolling—while the act of scrolling itself only amplifies it.

How to stop Doomscrolling?

Social media is designed to encourage mindless consumption, which makes it especially challenging to notice how it’s affecting you. That’s why practicing mindfulness is so important — it helps you stay present, grounded, and aware of your experience in the moment.

• Localize the Behaviour

It’s perfectly fine to stay informed, but setting boundaries is essential. “Localizing” a behavior means limiting it to a specific time or place. For doomscrolling, this involves defining when, where, and for how long you allow yourself to consume news.

1. Physically move your phone:

This can mean placing your phone across the room or in a different space altogether. If you usually scroll in bed first thing in the morning, try leaving your phone out of reach. Start your day with breakfast, a shower, or a cup of coffee before diving into any content.

2. Use Time Limits:

Technology, though part of the problem, can also help. Use features like alarms, app timers, or “take a break” reminders on social media platforms to limit your scrolling time and stick to your boundaries.

3. Curate your content:

Make it harder to fall into a doomscrolling spiral. Unfollow accounts or sources that frequently post distressing content or trigger anxiety. Limit the number of news sources you consult, and set a cap on how many articles or posts you read in one sitting.

Setting boundaries is just the first step — sticking to them is where the real work begins.

• Pay Attention to How You Feel

Being mindful of your emotional state can help break the cycle. Notice how a particular story, post, or video affects your mood. Tune into the physical sensations in your body and observe how your thoughts respond to what you’re seeing. This awareness can serve as a cue to step back.

• Don’t Catastrophize:

Jumping straight to the worst-case scenario is a common trap, especially when you’re anxious or stressed. It’s a form of overthinking that only intensifies negative feelings. Recognizing when you’re catastrophizing can help you ground yourself and regain perspective.

• Be Conscious, Not Compulsive

If checking your phone has become automatic, try bringing awareness back into the act. Notice how often you reach for it and ask yourself why you’re doing it. The more conscious you become, the less likely you are to fall into habitual scrolling.

• Slow Your Scroll

If you can’t stop scrolling completely, at least slow down. Take your time with each piece of content. Reflect on what you’re consuming instead of racing through it. A slower pace gives you more control and helps reduce emotional overwhelm.

• Focus on the Present:

You can’t control everything that might happen in the future, but you can choose what to do in the present. Try an act of self-care — take a walk, call a friend, read a book. If you’re troubled by the state of the world, consider channeling that energy into something positive, like volunteering, contacting a local representative, or making a donation.

• Look for the Good, Too:

When the feed is filled with bad news, it’s easy to lose hope. But the truth is, you’re only seeing a fraction of what’s happening in the world. Good things are out there, too — you just have to make a conscious effort to look for them.

• Move Your Body:

Movement can help break the mental loop. Whether it’s a walk outside, a yoga session, or a workout at the gym, physical activity helps release stress and pull your focus away from the screen.

Disconnect Entirely
Sometimes the best option is to unplug altogether. If the habit feels too ingrained, take a full break from social media and news apps. Stepping away can help you feel more grounded, more present, and more connected to the people and experiences that matter most.