Why We Can’t Stop Doomscrolling (and What It Might Be Telling Us)

It usually starts innocently enough. I tell myself I’ll just check the news for five minutes. Forty minutes later, I’m still scrolling—tired, uneasy, and not even sure what I’ve been looking for. If that sounds familiar, you’re not alone. The habit has a name now: doomscrolling. The term first appeared around 2018 and became widely used during the early months of the COVID-19 pandemic, as people sought to stay informed amid uncertainty.

I think of doomscrolling as the digital version of scanning the horizon for danger. We scroll, hoping that if we stay informed, maybe we can brace for whatever’s next. But instead of bringing comfort, it often leaves us more anxious, disconnected, and restless.

What Is Doomscrolling, Really?

Doomscrolling is the tendency to compulsively consume distressing or negative information online—often long past the point of usefulness. We might tell ourselves we’re staying informed, but beneath that surface logic lies something deeper: a nervous system searching for safety.

In moments of uncertainty, our brains crave predictability. Scrolling through news or social media becomes a way to check the perimeter—to reassure ourselves that we’re prepared. In small doses, that’s normal. But when it becomes an automatic ritual, it can be a sign of underlying anxiety, unresolved trauma, or emotional fatigue.

As a licensed psychotherapist specializing in trauma and attachment work, I’ve seen how patterns like doomscrolling can serve both as protection and distraction. The intention is often self-soothing, but over time it can keep us stuck in a loop that reinforces stress rather than easing it.

What Doomscrolling Can Reveal

There isn’t one single reason why we do it. In my work, I’ve noticed several patterns:

• Anxiety and control: Doomscrolling can temporarily soothe uncertainty. By scanning for danger, we feel a brief illusion of control, even though it often increases our anxiety.

• Depression and numbing: For others, scrolling dulls feelings of emptiness or loneliness. It’s easier to look outward than to sit with discomfort.

• ADHD and overstimulation: The constant novelty of online content keeps the brain engaged, even when the content feels heavy.

• Avoidance and overload: Sometimes, we scroll because stopping means facing silence—and silence can be difficult if it brings up old stress or emotional pain.

These patterns often overlap. Doomscrolling isn’t always a problem by itself—it’s what it might be protecting us from that holds meaning.

I’ve had clients tell me they don’t even realize they’re scrolling until their thumb hurts or the battery dies. When we slow that moment down in session, it often reveals something deeper—fatigue, fear, or even grief that needed attention.

When It’s Just Scrolling

Not every late-night scroll is a red flag. Sometimes, we’re simply decompressing after a long day. The key difference lies in how we feel afterward.

If you close your phone feeling calm or satisfied, that’s balance. But if you end up tense, numb, or drained, your body may be signaling that something deeper needs attention. Our physical reactions are often the first clue that something meant to comfort us is instead feeding our stress.

How to Break the Cycle

If doomscrolling has become your default way to unwind, try meeting it with curiosity rather than criticism:

• Pause and notice: What emotions arise before and after scrolling—restlessness, loneliness, fear?

• Set gentle limits: Choose one or two designated times to check the news or social media, and keep your phone away from your bedside.

• Replace the ritual: Keep a small grounding tool nearby—a notebook, a calming playlist, or a favorite scent. Even a few slow breaths can shift your nervous system.

• Ask what you’re seeking: Is it safety, connection, or relief? Naming it can help you find healthier ways to meet that need.

When I work with clients on this pattern, we often discover that doomscrolling isn’t about the news itself—it’s about emotion regulation. EMDR (Eye Movement Desensitization and Reprocessing)—an evidence-based trauma therapy—can be especially useful in addressing the anxiety beneath the behavior. By helping the brain process stress and stored fear, EMDR teaches the body that safety doesn’t come from constant vigilance—it comes from presence.

Finding Calm in Curiosity

Doomscrolling may be part of modern life, but it doesn’t have to define it. Our brains are wired for protection, and sometimes they mistake scrolling for control. When we pause to notice what’s driving that impulse—loneliness, fear, or even habit—we begin to reclaim our attention and our peace.

What might your scrolling be trying to protect you from?

If you’ve noticed that doomscrolling leaves you anxious or depleted, therapy can help you understand what’s underneath and build new ways to soothe your nervous system. Together, we can help you slow down, reconnect with the present moment, and find calm in curiosity rather than chaos.

You don’t have to do it alone. Call me at (845) 202-9774 or reach out through my secure contact form. Let’s create more space for peace—even in a world that never stops scrolling.