Doomscrolling: Why We Do It and How to Break the Cycle
Have you ever found yourself glued to your phone, scrolling endlessly through news stories, social media updates, or one upsetting headline after another? Me too. And recently, I came across a word for it: doomscrolling.
I’d heard the term in passing before, but I hadn’t really paused to consider what it meant—until a coaching group I’m part of chose it as a discussion topic. That’s when it hit me: I had no idea just how deep this habit runs for so many of us.
So I did a little digging.
Here’s how AI defines it (and, honestly, this one hit home):
“Doomscrolling is the compulsive habit of continuously scrolling through negative news or social media content, often for extended periods. It can lead to feelings of anxiety, distress, or uncertainty.”
“Doomscrolling is the compulsive habit of continuously scrolling through negative news or social media content, often for extended periods. It can lead to feelings of anxiety, distress, or uncertainty.”
In other words? It’s that thing we do when we’re emotionally overloaded, disconnected, or just plain overwhelmed—seeking out more upsetting content, even when we know it’s not helping us feel better. Sounds familiar, doesn’t it?
Why We Doomscroll
Let’s be real: almost everyone falls into the scroll trap now and then. No judgment here.
We turn to our screens when we’re stressed, anxious, exhausted, or feeling out of sync. It’s a distraction, a way to avoid whatever uncomfortable emotion is bubbling underneath. But there’s more going on than just a bad habit.
When we’re exposed to emotionally charged or traumatic content—whether it’s on the news, in our social feeds, or even imagined scenarios—our limbic brain (aka the emotion center) lights up. That part of the brain can’t actually tell the difference between real events and imagined ones, so it reacts the same way to both.
Even more tricky? When that emotional response gets triggered, the frontal cortex—where logic, reason, and executive function live—starts to shut down. That means we’re left feeling emotionally overwhelmed and less capable of responding calmly or rationally.
It’s a vicious cycle. Our brains get stuck in this stress response, and then we reach for something to make us feel better. Enter: doomscrolling, binge-watching, or whatever your go-to screen escape is.
So… What Can You Do?
The first step? Noticing.
Just recognizing that you’re caught in a loop—whether it’s scrolling, gaming, or zoning out—is a powerful start. That moment of awareness opens the door to change.
Just recognizing that you’re caught in a loop—whether it’s scrolling, gaming, or zoning out—is a powerful start. That moment of awareness opens the door to change.
From there, you can interrupt the pattern with something that brings you back to yourself:
- Take a short walk
- Put on music and move your body
- Cook something nourishing
- Spend time with a pet
- Step outside and breathe fresh air
- Call someone who grounds you
These small actions help soothe your nervous system and bring your brain back online.
When It's Harder to Break the Cycle
Sometimes, though, the pattern feels too deep. You want to stop, but the urge keeps pulling you back. If that’s the case, know that you’re not broken—and you’re not alone. There are powerful healing tools that can help shift these ingrained habits and the emotional root causes behind them.
Here are some proven techniques that support mental, emotional, and nervous system healing:
🔹 Hypnotherapy
Helps access the subconscious and heal emotional patterns using guided imagery and trance.
Helps access the subconscious and heal emotional patterns using guided imagery and trance.
🔹 Mindfulness
Reduces stress by calming overactive brain regions and increasing emotional regulation and clarity.
Reduces stress by calming overactive brain regions and increasing emotional regulation and clarity.
🔹 Yoga
Connects breath and body, calms the nervous system, and supports brain-body integration.
Connects breath and body, calms the nervous system, and supports brain-body integration.
🔹 Cognitive Behavioral Therapy (CBT)
A structured approach to reframe thought patterns and behaviors; often paired with EMDR or trauma-informed practices.
A structured approach to reframe thought patterns and behaviors; often paired with EMDR or trauma-informed practices.
🔹 MAP Method Coaching
A gentle yet powerful process that works with your brain’s learning centers to release subconscious blocks—without needing to relive or talk about past trauma.
A gentle yet powerful process that works with your brain’s learning centers to release subconscious blocks—without needing to relive or talk about past trauma.
Whatever path you choose, know this: healing is possible. The scrolling doesn’t have to control you. And every time you pause, breathe, and choose something nourishing instead, you’re teaching your brain a new way to be.
You deserve peace. You deserve presence.
Let’s keep moving toward it—one conscious moment at a time.
Tracey L Curtis, DC
Chiropractor, Certified Life Coach and MAP Method Practitioner
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