What Is Doomscrolling and Is It Making You Depressed? Research Says So
It seems like every five minutes the internet throws up a new piece of terminology we need to get our heads around, from rawdogging to looksmaxxing via biohacking. Maybe we’re showing our age, but there’s a lot to keep up with. One addition to our online parlance that’s worthy of your attention, though, is doomscrolling.
What Is Doomscrolling?
Doomscrolling is a term that’s worked its way into our collective lexicon, evoking endless thumb-scrolling through bleak headlines and grim social media updates. The exact origins and first use of the term are unclear, but it likely emerged as a response to the introduction of the 24-hour news cycle, gained traction during global crises like the COVID-19 pandemic, and has been supercharged by our near inseparability from our phones, with their infinite-scroll-equipped news and social media apps. With fear-driven stories often at the forefront of our newsfeeds, many of us habitually turn to our screens for information but get caught in an endless loop of bad news.
The term has caught on quickly, reflecting our growing awareness of how technology can shape our habits, lives and health – including our mental health. Studies show that forums and social-media platforms like Twitter, Instagram and Reddit are the most pernicious culprits, serving up a buffet of distressing updates that can make the world seem like it’s perpetually on fire.
It might be okay if it were all cat memes and wishing old school friends happy birthday, but a study published in the journal PLoS ONE suggests that in reality it’s the negative stories and posts that get the most traffic and engagement.
But why do we do it? Some psychologists suggest it’s an evolutionarily driven habit – our brains are wired to pay attention to threats, a survival instinct that was ideal for our ancestors, but has gone haywire in the age of infinite information. Instead of keeping us alive, it keeps us hooked, and possibly even in a state of unhealthy high alert.
Is Doomscrolling Actually Bad for Mental Health?
It’s one thing to feel a bit down after bingeing the day’s bad news, but does doomscrolling actually have tangible effects on our mental health? Research says yes – and it’s pretty damning. Multiple studies have found that individuals who frequently consume distressing news content online report higher levels of anxiety, stress and even symptoms of depression. It’s like feeding your brain a steady diet of foods that you know give you heartburn, except instead of booze and spicy food, it’s panic-inducing headlines.
The trouble could lie in what psychologists call cognitive distortion. When all you see are negative stories, you start to believe the world, and your own life, are worse than they actually are. This can quickly lead to feelings of helplessness and pessimism. Experts suggest that this grim outlook actually leads to further doomscrolling as we develop a ‘negativity bias’, attempting stay up to date and ‘in control’, in a world that we view as full of threats.
It’s a vicious cycle that studies have shown is further fuelled by social media algorithms, designed to give you more of what you're looking for.
The dopamine hit we get from refreshing our feeds probably doesn’t help either. Much like gambling or binge-watching, the intermittent reward of finding something new, interesting and stimulating keeps us hooked. Over time, this habit can erode your ability to focus and disconnect from technology, in turn deepening the sense of mental fatigue.
The good news? You’re not doomed to doomscroll forever. Awareness is the first step towards breaking free. Once you recognise the toll it takes, you can begin setting boundaries and establishing healthier habits around tech in order to reclaim your precious headspace.
How Much Internet Is Too Much?
The question of screen time is a hotly debated one, with opinions ranging from ‘cut it all out’ to ‘it’s an inevitable part of modern life, just embrace it’. But what does the research say? According to research in Preventative Medicine Reports, adults who spend more than six hours a day on screens for non-work purposes are significantly more likely to experience symptoms of depression and anxiety.
While six hours might sound like a lot, consider this: between social media, news apps, streaming services, and gaming, it adds up faster than you think. And that’s before you’ve factored in work-related screen use, which can push your total time even higher.
But what’s the sweet spot? Studies in children suggest that keeping non-essential screen time under two hours a day can help maintain mental clarity and reduce stress. While further research is needed in adult populations, it’s probably safe to say that those of us who have to spend time in front of a screen for work purposes should endeavour to reduce our recreational exposure. In practice, this might look like swapping out your doomscrolling habit for a quick walk, a workout or reading a book. Even reading books on your phone, while not directly helping you to cutdown on your screen time, is most likely better mental health ‘hygiene’ than the scroll-sesh you'd otherwise turn your commute into.
If you can’t cut back that far, experiment with implementing tech-free zones or times in your daily routine. Leave your phone in another room during meals, use apps that limit your time on social media, or set an alarm to remind you when it’s time to step away.
The Bottom Line
Doomscrolling is just one of the emerging dark sides of our modern, tech-filled lives. While it might seem harmless at first, over time, it can seriously impact your mental health and well-being. The solution isn’t to throw your phone in the nearest river (well I mean, that is a solution). Instead, focus on creating boundaries, recognising when enough is enough, and replacing bad habits with healthier ones.
Remember: the internet isn’t inherently evil, but how we use it can make or break our mental game. So, the next time you’re tempted to dive headfirst into an ocean of despair, stop, take a breath, and ask yourself: is this really what I want to be doing right now? If the answer is no, it’s time to hit pause and reconnect with the world outside your screen.
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