Doomscrolling Again? Here’s What to Try Instead
We’ve all been there: scrolling news and social media, feeling like we can’t stop, even though every swipe drags us deeper into stress. Doomscrolling might feel automatic, but there *are* ways out. Here are real solutions to break the loop and take back control.
Why Doomscrolling Feels So Hard to Quit
- The constant flow of negative news spikes anxiety and fear. :contentReference[oaicite:0]{index=0}
- It activates patterns of compulsive behaviour — “just one more post” becomes “just one more hour.” :contentReference[oaicite:1]{index=1}
- Notifications, infinite scroll, and sensational headlines are built to keep you engaged—even if it harms you. :contentReference[oaicite:2]{index=2}
What You Can Try Instead
- Set clear time limits: Use timers or built‑in phone features to limit how long you consume news or scroll aimlessly. For example, allow 15‑20 minutes in the morning & evening, and then stop. :contentReference[oaicite:3]{index=3}
- Disable or limit notifications: Turn off push alerts for news/apps that trigger anxiety. Only check them on your schedule. :contentReference[oaicite:4]{index=4}
- Curate your feed: Unfollow or mute accounts that regularly share sensational or negative content. Follow more uplifting, balanced, or factual sources instead. :contentReference[oaicite:5]{index=5}
- Mindful checking: Before you pick up your phone, pause and ask: “Why am I logging in? How do I want to feel after this?” If it’s anxiety, stop. :contentReference[oaicite:6]{index=6}
- Replace the scroll: When the urge hits, do something else: walk, read a book, call a friend, stretch, or do a hobby. Small breaks disrupt the pattern. :contentReference[oaicite:7]{index=7}
- Create “no‑phone zones” or times: Like during meals, before bed, or in the morning. Keep your phone out of reach so it’s not the first thing you grab. :contentReference[oaicite:8]{index=8}
- Seek out positive stories & gratitude: Balance negativity with inspiring news, uplifting content, or simply reflecting on things you’re grateful for. :contentReference[oaicite:9]{index=9}
What to Do If You’re Already Feeling the Effects
If doomscrolling has left you feeling numb, anxious, sleepless, or overloaded, these steps may help:
- Take a short digital detox — even a few hours off your phone can reset your mood. :contentReference[oaicite:10]{index=10}
- Reach out and talk to someone — friend, family, or a professional. Sometimes verbalising how overwhelmed you feel helps.
- Practice relaxation or mindfulness exercises — deep breathing, meditation, or grounding techniques. Bring yourself back to the present. :contentReference[oaicite:11]{index=11}
Conclusion
Doomscrolling doesn’t define you. With intention and small changes, you can build healthier habits, protect your mental space, and feel more in control. Change doesn’t have to be dramatic — even tiny shifts matter.