Summary
Doomscrolling refers to repeatedly scrolling through social media, news websites or other online content, particularly when much of the content is negative, distressing or worrying. Someone may continue looking for updates even when they notice that the information is making them feel worse. It can become difficult to stop scrolling because there is always another post, article or update to read, creating a cycle of checking and consuming more information.
Doomscrolling can affect emotional wellbeing, particularly when someone is repeatedly exposed to upsetting news, conflict, disasters or other distressing content. It may contribute to increased worry, anxiety, stress, feelings of helplessness or low mood. Spending long periods scrolling can also interfere with sleep, concentration, daily responsibilities and time spent engaging in other activities. For some people, scrolling can become a way of avoiding difficult feelings or seeking reassurance and a sense of control, even when it ultimately increases distress.
Doomscrolling does not mean that someone is simply interested in the news or spends a lot of time online. The key issue is the pattern of repeatedly consuming distressing content and finding it difficult to disengage, particularly when it begins to affect someone’s wellbeing or everyday life. People may experience doomscrolling differently, and it can be more likely during periods of uncertainty, stress or when someone is already feeling vulnerable.
Doomscrolling can also become a way of seeking reassurance or trying to regain a sense of control when something feels uncertain or frightening. Checking for updates may provide temporary reassurance, but repeatedly looking for more information can keep someone focused on the threat and make it harder to switch off. Social media algorithms can also continue showing similar or emotionally engaging content, making it easy to keep scrolling even when the content is increasing distress.
Not all time spent online or keeping up with the news is doomscrolling. Staying informed or choosing to engage with current events can be a normal part of everyday life. Doomscrolling becomes more concerning when someone feels unable to disengage, repeatedly seeks out distressing content or notices that scrolling is affecting their sleep, concentration, mood, relationships or daily responsibilities. This can be particularly noticeable during periods of stress or uncertainty, when the urge to keep checking for new information may become stronger.
How to help myself
Notice when and why you tend to start doomscrolling. You may be more likely to do it when you are stressed, bored, worried or looking for reassurance, so recognising these patterns can make it easier to interrupt them. Try setting boundaries around when you check the news or social media, such as choosing specific times to catch up rather than checking continuously. Turning off unnecessary notifications, moving apps away from your home screen or using screen-time limits can also create some distance from the urge to check.
Be mindful of what you are consuming and how it affects you. Consider muting or unfollowing accounts that repeatedly leave you feeling distressed, and balance difficult content with other things that you enjoy or find calming. Try to get information from reliable sources rather than repeatedly checking multiple platforms for updates. When you notice yourself repeatedly checking for new information, pause and ask whether another scroll is actually giving you useful information or simply increasing your worry.
Have alternative activities ready for moments when you feel the urge to scroll. Going outside, listening to music, exercising, cooking, reading, doing something creative or talking to someone can help shift your attention away from your screen. You can also try grounding yourself by noticing what you can see, hear and feel around you, particularly if scrolling has left you feeling overwhelmed. If you are using scrolling to avoid difficult thoughts or feelings, it may help to recognise what you are trying to avoid and find another way of responding to it.
Protect your sleep by creating a period without news or social media before going to bed, particularly if you notice that scrolling keeps you awake or leaves you feeling anxious. Keeping your phone away from your bed or using a separate alarm can make it easier to avoid checking during the night. Regular meals, movement, time outdoors and maintaining your usual routines can also help provide structure when you are spending less time online.
You do not need to completely avoid the news or social media. The aim is to find a balance that allows you to stay informed while protecting your wellbeing. If doomscrolling feels difficult to control or is significantly affecting your mood, sleep, relationships or everyday life, consider talking to someone you trust or seeking professional support.
How to help a loved one
Try to understand what may be driving their doomscrolling rather than simply telling them to stop. They may be checking for reassurance, trying to feel more in control, coping with boredom or stress, or feeling that they need to stay constantly informed. Ask what they are getting from scrolling and how it is making them feel, without judging or criticising their habits. It can also help to recognise that doomscrolling may become more noticeable during periods of uncertainty, distress or when something frightening is happening in the world.
Encourage them to create healthier boundaries around news and social media, but avoid taking control of their devices or making them feel punished for using them. You could help them identify reliable sources of information and agree on specific times to check updates rather than repeatedly checking throughout the day. Turning off unnecessary notifications, moving apps away from the home screen and using screen-time settings can also make it easier to create some distance from the urge to check. If they are worried about missing something important, reassure them that they can choose a reliable source and return to it at an agreed time rather than needing to monitor everything continuously.
Help them find alternatives that meet the need behind the scrolling. If they are looking for reassurance, talking through what they are worried about may be more helpful than repeatedly checking online. If they are feeling overwhelmed, encourage activities that help them regulate and refocus, such as going outside, exercising, listening to music, cooking or spending time together. If they are bored, help them identify activities that are enjoyable and engaging without involving a screen. Doing these things together can make stepping away from social media feel more achievable.
Be mindful of how you talk about their online habits. Comments such as “you’re obsessed with your phone” or “just put it down” may make them feel judged and are unlikely to address why they are scrolling. Instead, acknowledge when you notice that they seem overwhelmed, tired or distressed and ask what might help. Avoid repeatedly checking whether they have stopped scrolling, as this can create conflict and make the behaviour feel like something they need to hide.
Pay particular attention to whether doomscrolling is affecting their sleep, eating, concentration, relationships, education, work or ability to take part in everyday activities. If they are regularly staying awake to check updates, becoming increasingly distressed by what they see or finding it very difficult to disengage despite wanting to, encourage them to talk to someone they trust or seek professional support. You can offer to help them access support or accompany them if appropriate, while respecting their independence and boundaries.
Myth Buster
Myth: Doomscrolling is just being interested in the news
Truth: Keeping up with the news is not necessarily a problem, but doomscrolling involves repeatedly consuming distressing or negative content, often even when it is making you feel worse. It can become difficult to stop and may affect your mood, sleep, concentration and everyday life.
Myth: If I stop checking, I’ll miss something important
Truth: Constantly checking for updates does not necessarily make you more informed. Choosing reliable sources and checking them at specific times can help you stay informed without feeling that you need to monitor the news continuously.
Myth: Doomscrolling only happens on social media
Truth: Doomscrolling can happen across social media, news websites, video platforms and other online spaces. The key feature is repeatedly consuming distressing or worrying information and finding it difficult to disengage.
Myth: Doomscrolling helps me feel less anxious
Truth: Checking for updates can sometimes provide a temporary sense of reassurance or control, but repeatedly searching for more information can keep your attention focused on what is worrying you and may increase anxiety over time.
Myth: You just need more self-control to stop doomscrolling
Truth: Doomscrolling can become a habit, particularly during periods of stress or uncertainty. Notifications, algorithms and the constant availability of new content can make it difficult to disengage. Making practical changes to your environment and routines can be more helpful than simply telling yourself to stop.
Myth: You have to completely stop using social media to avoid doomscrolling
Truth: You do not necessarily need to stop using social media or avoid the news altogether. Setting boundaries around when and how often you check, choosing reliable sources and balancing difficult content with other activities can help you stay informed while protecting your wellbeing.
Support
If doomscrolling is beginning to affect your mood, sleep, concentration, relationships or everyday activities, it can be helpful to speak to someone you trust about what you are experiencing. This could be a friend, family member, teacher, pastoral lead, university support service or another trusted person who can help you think about what might be contributing to the pattern.
If you are finding it difficult to manage your anxiety, stress or low mood alongside doomscrolling, you can also speak to your GP or another healthcare professional. They can help you explore what is happening and identify appropriate support. You do not need to wait until doomscrolling is severely affecting your life before asking for help.
For children and young people, support may also be available through school, college, university wellbeing services or other local services. If doomscrolling is being used to cope with difficult emotions, reassurance-seeking or worries about what might happen, psychological support may help address these underlying difficulties rather than focusing only on screen use.
If online content is making you feel unsafe, extremely distressed or at risk of harming yourself, seek urgent support rather than continuing to consume distressing content. You can contact NHS 111 for urgent mental health advice or call 999 or attend A&E if there is an immediate risk to life.
Therapy interventions
Therapy may be helpful when doomscrolling is connected to anxiety, stress, low mood, reassurance-seeking or difficulties coping with uncertainty. The focus would usually be on the underlying difficulties contributing to the scrolling rather than treating doomscrolling itself as a mental health condition.
- Cognitive Behavioural Therapy (CBT) – Can help someone understand the relationship between their thoughts, feelings and behaviours, including cycles of worry, reassurance-seeking and repeated checking.
- Acceptance and Commitment Therapy (ACT) – Can help someone develop a different relationship with difficult thoughts and feelings, while supporting them to make choices based on their values rather than responding automatically to anxiety or uncertainty.
- Counselling – Provides a space to explore stress, worries, difficult emotions or life circumstances that may be contributing to excessive scrolling.
- Mindfulness-Based Approaches – Can help develop greater awareness of thoughts, emotions and urges without automatically acting on them, which may make it easier to notice the urge to scroll and choose a different response.
- Problem-Solving Therapy – Can support someone to identify practical sources of stress or uncertainty and develop manageable ways of responding to them, rather than relying on repeated online checking.
- Psychoeducation – Can help someone understand how anxiety, uncertainty, reassurance-seeking, social media algorithms and habitual behaviours can interact and contribute to patterns of doomscrolling.
Helplines
NHS 111 (Option 2)
NHS 111 is an NHS service providing urgent medical and mental health advice and support. It can help with mental health concerns, emotional distress, anxiety, low mood, suicidal thoughts and other urgent health problems.
Phone: For mental health support, call 111 and select the mental health option (option 2).
Opening times: Available 24 hours a day, 7 days a week.
Samaritans
Samaritans is a charity providing emotional support to anyone who is struggling to cope or needs someone to talk to. They are there for people experiencing all sorts of difficulties, including stress, anxiety, loneliness, relationship or family problems, bereavement, feeling overwhelmed and concerns about mental health or suicide.
Phone: 116 123
Opening times: 24 hours a day, 7 days a week, 365 days a year
Website: www.samaritans.org
Shout
Shout is a free, confidential text messaging service that provides support to anyone who is struggling to cope. It can help with a wide range of issues, including stress, anxiety, low mood, loneliness, relationship difficulties, bullying, self-harm, suicidal thoughts, feeling overwhelmed and other mental health challenges.
Text: SHOUT to 85258
Opening times: Available 24 hours a day, 7 days a week, 365 days a year
Website: http://www.giveusashout.org
Mind
Mind is a mental health charity providing information, advice and support for people experiencing mental health difficulties. They cover a wide range of mental health and wellbeing issues, including anxiety, depression, stress, relationships, loneliness, coping with difficult experiences and managing everyday life. Mind provides information to help people understand what they are experiencing, know their rights, find appropriate support and feel less alone.
Phone: 0300 123 3393
Opening times: 9am–6pm, Monday to Friday (excluding bank holidays)
Email: info@mind.org.uk
Website: www.mind.org.uk
YoungMinds
YoungMinds is a national charity supporting the mental health and wellbeing of children and young people. They provide information, advice and support for parents and carers who are concerned about a young person’s mental health, and help people understand mental health difficulties, find appropriate support and access useful resources. Their Parents Helpline can provide information, advice, emotional support and signposting to other services.
Parent helpline: 0808 802 5544 (9:30 am – 4 pm on Mondays, Thursdays and Fridays, and from 9:30 am – 6 pm on Tuesdays and Wednesdays)
Email: parents@youngminds.org.uk
Webchat: https://www.youngminds.org.uk/parent/parents-helpline/
Childline
Childline is a free service for young people to talk to a counsellor about anything. The service is available 24 hours a day, 7 days a week. Childline is available to anybody who is 18 years old or younger.
Phone: 0800 1111
Opening times: Available 24 hours a day, 7 days a week, 365 days a year
You can also find helpful resources, speak to a counsellor online or send a message on their site.
Website: www.childline.org.uk
For adults concerned about a child, the NSPCC can be contacted
NSPCC
NSPCC is a children’s charity that works to protect children and prevent abuse and neglect. They provide support and advice for adults about child abuse, neglect, child safety, online safety and children’s mental and emotional wellbeing.
Phone: 0808 800 5000
Opening times: 10 am–4 pm, Monday–Friday
Email: help@nspcc.org.uk
Email opening times: 11 am–4 pm, 7 days a week
Website: www.nspcc.org.uk
CALM (Campaign Against Living Miserably)
CALM (Campaign Against Living Miserably) is a charity providing support for people who are struggling with their mental health or experiencing emotional distress. They support people with issues including low mood, anxiety, loneliness, stress, suicidal thoughts and difficult life experiences.
Phone: 0800 58 58 58
Opening times: 5pm–midnight, every day
Webchat: 5pm–midnight, every day
WhatsApp: Available through the CALM website
Website: www.thecalmzone.net
