Have you ever picked up your phone to look at something quick, and suddenly you have spent hours reading bad news? This can leave you feeling stressed and worried. As our world has become more digital, many of us have fallen into this habit. It is called doomscrolling. Doomscrolling means constantly reading sad or scary stories online.
Our minds naturally look out for danger to keep us safe. A long time ago, this instinct helped humans survive. Today, however, the endless stream of news and social media posts can keep us focused on bad things for too long. When we feel stressed, lonely, or bored, scrolling feels like a way to stay informed. Sadly, it usually does the opposite. It makes us more stressed and makes it even harder to put the phone down.
Cognitive Behavioral Therapy (CBT) teaches us that our thoughts, feelings, and actions are all connected. Reading upsetting news can make us think, “Everything is getting worse.” This makes us worry more, so we keep scrolling to find answers. A great first step to break this habit is to stop and ask yourself three questions:
- What am I feeling right now?
- What am I hoping this scrolling will do for me?
- Is this actually helping?
Stopping to notice this habit gives you a chance to choose a better path. Breaking the doomscrolling habit does not mean you have to give up your phone completely. Small changes can make a big difference. You can set time limits for social media, or create phone-free times during meals and before bed. You can also replace scrolling with healthier activities like taking a short walk, stretching, or calling a friend. It also helps to change who you follow online. Try to follow accounts that make you feel happy and inspired instead of worried.
Remember, changing habits takes time. If you catch yourself doomscrolling, do not beat yourself up. Instead of thinking, “I wasted so much time,” be proud that you caught yourself. Noticing the habit is the very first step to changing it. Each good choice you make will help break the cycle and protect your mental health.
