It's 11:30 p.m. You're lying in bed, mobile in hand, eyes tired, but thumbs are constantly sliding up the screen.
News of a horrific accident, then a political controversy, then another tweet—that makes you angry. Then a video of someone crying. You watch, knowing it's making you anxious…yet you can't stop.
If you've ever experienced this—you're not alone.
It's called doomscrolling.
What is doomscrolling?
Doomscrolling is a habit in which we scroll endlessly through negative, sad, or scary news and information online, often at night or in our free time. We want to stop, but another post… another video… and we're lost in it.
This isn't just a digital habit—it's a mental health problem.
Why does the brain do this?
Let’s understand this psychologically:
1. Negativity Bias
The ancient part of our brain (the amygdala) notices every threat first. It was designed to keep us safe.
But today those threats are not real but virtual on the screen—yet the brain believes them to be real.
2. Hunger for control
When something bad is happening in the world (pandemic, war, flood…), we check for updates more often to feel like we are “in control.”
3. Dopamine hits
Every time we see new content, our brain releases dopamine. This is the same chemical that is also activated in drug addiction.
Scrolling—seeing new content—then scrolling… forms a loop.
4. Fear of Missing Out (FOMO)
“Am I missing out on some important information?”
This fear pulls us back to the screen again and again.
Effects of doomscrolling
This habit is not just a waste of time—it has effects on your brain, sleep, and relationships:
- Increased anxiety and stress
- Sleep disturbances and staying up late at night
- Loss of concentration
- Digital fatigue
- Decrease in work performance and relationship quality
- In the long run, it can also make you emotionally numb.
How to get out of it? (Actionable Tips)
🌿 1. Take small steps of “digital detox.”
Make it a habit to spend just 30 minutes every day without a mobile phone. It may feel a little challenging at first, but this practice deepens your mental awareness.
📵 2. Stop taking the phone to bed
Put the phone away at least 1 hour before bedtime. Use an alarm clock.
⏳ 3. Set app time limits
Put a daily limit on Instagram, Twitter, or news apps. Some phones even come with a 'Focus Mode.'
🌅 4. Start your day with positive content
Don't start your day with the news or Twitter. Read a book, do some light yoga, or journal.
👥 5. Talk to real people
Talking to a friend or family member is better than scrolling online—it keeps you grounded.
Conclusion: Are you scrolling... or stuck?
Doomscrolling makes us feel updated, aware... but in reality, it's sucking up our mental energy.
Every time you start scrolling, ask yourself one question:
"Do I want peace or sensation right now?"
It's likely that that question will pull you out of the scrolling world.
Have you ever caught yourself doomscrolling?
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