Why We Doomscroll: The Psychology Behind It and How to Break the Cycle

We’ve all done it: picking up our phones to quickly check the news or social media, only to find ourselves still scrolling an hour later, flooded with stories about crisis, conflict, and catastrophe. This habit—known as doomscrolling—isn’t just a modern quirk. It’s rooted in psychology, and while it helps us feel connected and informed, it can also take a toll on our mental health.

What Is Doomscrolling?

Doomscrolling refers to the compulsive habit of consuming large amounts of negative news online. Even when we know it makes us anxious or unsettled, we struggle to stop scrolling.

It combines two powerful forces: the negativity bias (our brain’s tendency to focus on threats) and the infinite scroll design of digital platforms that keeps us hooked.

Why Do We Doomscroll?

1. The Negativity Bias

Our brains evolved to pay more attention to danger than to safety. Today, this means alarming headlines grab our attention faster than good news—and hold onto it longer.

2. Seeking Control in Uncertainty

Checking updates makes us feel like we’re staying informed or “in the know.” In reality, constant updates can heighten feelings of helplessness.

3. The Dopamine Loop

Each new piece of information acts like a reward, triggering dopamine in the brain. That’s why scrolling feels addictive—it’s like pulling a lever on a slot machine.

4. Belonging and Shared Outrage

Seeing others post, react to, or share their worries creates a sense of solidarity. But overexposure can also amplify collective anxiety.

The Psychological Cost of Doomscrolling

Doomscrolling is more than wasted time—it impacts our mental and physical health:

• Heightened anxiety and stress from constant exposure to bad news.

• Sleep disruption when scrolling late at night.

• Hopelessness and burnout when problems seem endless.

• Reduced focus and attention span, training the brain to chase novelty instead of deep thought.

How to Break the Doomscrolling Cycle

You don’t have to quit the news completely. The goal is to engage consciously, not compulsively.

• Set time limits for news and social media.

• Choose balanced sources that focus on context and solutions.

• Replace bedtime scrolling with calming rituals, such as reading, journaling, or meditation.

• Check in with your body—tight shoulders, racing thoughts, or shallow breathing are signals to pause.

How Creative Arts Therapies Can Help

Breaking a digital habit isn’t only about willpower—it’s also about retraining the mind and body. This is where creative arts therapies—such as art therapy, music therapy, drama therapy, dance/movement therapy, and expressive arts therapy—can be especially powerful.

Creative arts therapies are multisensory, engaging not only the mind but also the body through movement, sound, touch, and visual expression. This multisensory input activates the lower regions of the brain that are involved in regulation, including the limbic system, where emotions and memories are processed.

By accessing this deeper emotional material through sensory channels, clients can gradually build a “bridge” between the lower brain and the prefrontal cortex—the part of the brain responsible for higher-order thinking, reflection, and self-regulation. In other words, arts therapies help transform overwhelming emotional responses into something we can recognize, understand, and manage.

For example:

• Art Therapy allows people to externalize worry or fear onto paper, making it more tangible and less overwhelming.

• Music Therapy uses rhythm and melody to calm the nervous system and restore balance.

• Dance/Movement Therapy helps release physical tension and reconnect with the body after long hours of scrolling.

• Drama Therapy creates space to safely role-play fears or reframe overwhelming stories.

• Expressive Arts Therapy integrates multiple creative forms, offering flexible pathways for regulation and healing.

By shifting our focus from passive consumption (scrolling) to active creation, arts therapies give the mind and body a chance to reset, regulate, and reconnect with resilience.

Final Thoughts

Doomscrolling taps into our survival instincts, but it doesn’t have to control us. By setting healthy boundaries and incorporating practices like creative arts therapies, we can transform anxiety into creativity, despair into expression, and endless scrolling into mindful presence.

Staying informed matters—but so does staying well.

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