The devil is in the doomscrolling
Ah yes, a post where the pot calls the kettle black. Just as I was about to open X for a quick respite from the minutia of daily work, life, and responsibilities, and rejuvenate with some news of the world around me, I realized how truly unbalanced I become when I open the media feed. And in all honesty, endlessly scrolling through social media feeds filled with negative or distressing content can profoundly reshape the way one thinks, often amplifying headaches, anxiety, and depressive symptoms. High-quality research demonstrates that excessive doomscrolling leads to psychological and physical consequences, including diminished life satisfaction, increased psychological distress, headaches, sleep issues, and even physical tension. But how can we help it?
How Doomscrolling Alters the Mind
Studies confirm that doomscrolling activates a cycle of negativity, triggering existential anxiety and a hyper-vigilant state that makes it difficult to disengage from distressing information. Unsurprisingly, it hits people hardest who are already engaging in what’s thought to be a pathologic use of social media. Harvard and Mayo Clinic experts note that prolonged consumption of negative posts or news can overstimulate the brain—sometimes called “popcorn brain”—changing stress responses, and harming overall mental health. Particularly when the global landscape is littered with tragedies, the constant reminder of a downtrodden life is not likely to lift anyone’s spiris.
Physical and Emotional Effects
Beyond exacerbating feelings of anxiety and depression, doomscrolling can cause headaches, muscle pain, poor concentration, irritability, and sleep problems. The risk extends to worsened productivity and social engagement, because time spent online replaces real-world connections and self-care routines that help relieve stress.
10 Evidence-Backed Ways to Limit Social Media Interaction
Here are ten practical, research-backed strategies to reduce doomscrolling and improve emotional well-being:
Turn off notifications for all social media apps to reduce distractions and urges to check feeds.
Move social media apps off your phone’s home screen or into folders, making them less accessible.
Set daily limits using built-in screen time tools or third-party apps to cap scrolling times.
Digital detox | Delete at least one social media app from your device for periods.
Take regular tech sabbaticals (such as one day per week offline) to reset and reconnect with offline life.
Use real alarm clocks instead of your phone to avoid starting and ending the day with scrolling.
Curate your feed by unfollowing accounts that trigger negativity or distress.
Employ apps and browser extensions that introduce friction—like HabitLab or Forest—to help resist mindless scrolling.
Replace screen time with restorative activities (reading, walking, puzzles, or in-person socializing).
Put your phone away, especially when with others or before bedtime, and switch on airplane mode to minimize temptation.
Closing Thoughts
Reclaiming control over social media routines is crucial for fostering a more positive mindset and reducing physical symptoms like headaches and mental fatigue. Small, consistent changes—grounded in scientific insights—are often enough to break the doomscrolling cycle, leaving space for gratitude, connection, and creative thinking.