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What is Doomscrolling?
If you’ve ever found yourself endlessly scrolling through disturbing news, disaster updates, or social media negativity late into the night — that’s doomscrolling. It’s a modern-day compulsion that emerged with smartphones and 24/7 news cycles. While staying informed is important, doomscrolling often leaves us feeling helpless, overwhelmed, and anxious.
Why Doomscrolling Triggers Anxiety
Doomscrolling hijacks our nervous system by repeatedly exposing us to distressing content. This keeps our brain in a hyper-alert, “fight or flight” state. The endless stream of negative news can lead to:
Sleep disturbances
– Constant worry or panic
– Difficulty concentrating
– Low mood or hopelessness
– Physical symptoms like tightness in chest or headaches
– For those already dealing with anxiety or trauma, doomscrolling can worsen emotional regulation and delay recovery.
7 Therapist-Backed Tips to Stop Doomscrolling & Reduce Anxiety
1. Set Intentional Screen Time Limits
Use features like iPhone’s Screen Time or Android’s Digital Wellbeing tools to limit your news app or social media use. Try reducing it in 15-minute increments.
Pro tip: Schedule “scrolling time” during the day — not right before bed.
2. Curate Your Feed
You can’t always control the news, but you can control your feed. Unfollow accounts that repeatedly post sensational or triggering content. Follow pages that uplift, inform with balance, or promote mental well-being.
3. Practice the 3-3-3 Rule for Anxiety
When you feel anxious mid-scroll, pause and do this grounding exercise:
Name 3 things you see
Name 3 sounds you hear
Move 3 parts of your body
This interrupts the anxious loop and brings you back to the present.
4. Replace Scrolling with Soothing Activities
Before bed or during anxious moments, try:
Listening to calming music
Doing a body scan meditation
Journaling your thoughts
Reading a few pages of a book
The goal is to rewire your brain to reach for soothing rather than stressful stimuli.
5. Follow the “One Uplifting Thing” Rule
For every piece of negative content you consume, actively look for one uplifting article, video, or story. This retrains your brain to find balance.
6. Create a Digital Wind-Down Ritual
A nighttime ritual might include:
– Putting your phone away 1 hour before bed
– Switching to “Do Not Disturb” mode
– Drinking herbal tea
– Practicing deep breathing or self-hypnosis
7. Seek Support When Needed
If doomscrolling is affecting your daily functioning or increasing your anxiety to unmanageable levels, talking to a mental health professional can make a big difference. Therapy can help you identify your emotional triggers and build healthier coping skills.
When Does Doomscrolling Become a Problem?
You spend more than 1–2 hours daily scrolling without purpose
You feel anxious, angry, or hopeless after using your phone
It interferes with your work, sleep, or relationships
You’ve tried to stop but can’t
If you nodded yes to any of the above, it’s time to take it seriously.
You’re Not Alone — Let’s Work Through This Together
At Silver Linings: Guidance & Counselling Centre, we help people regain control over their minds and digital habits. If doomscrolling has been silently feeding your anxiety, know that support is available.
♀️ Whether you’re looking for therapy, mindfulness coaching, or stress relief techniques — we’re here to help.
Book a Session
Ready to reclaim your calm?
Connect with us on +91 8830245380 | @goa_counsellor