The Psychology Behind Doomscrolling and How to Stop

Scrolling endlessly through bad news, upsetting headlines, or tragic social media posts might be familiar to many of us. This phenomenon, widely known as doomscrolling, rose to prominence during the pandemic but continues to be a habitual pattern for people in Singapore and around the world. Whether it is updates on global conflicts, economic downturns, local crime stories, or even distressing TikTok trends, we often find ourselves drawn to content that may make us feel worse.

But why do we do it? And more importantly, how can we take back control?

Why our brains are wired for doomscrolling

Humans are naturally inclined to focus on negative information—a concept known as negativity bias. From an evolutionary standpoint, this tendency kept our ancestors alert to danger. A rustle in the bushes might have signalled a predator, so being attuned to possible threats increased their chances of survival (Cherry, 2023).

In the modern age, however, this same mechanism plays out very differently. With social media and constant digital news updates, we are exposed to a near-endless stream of negative content. And because our brains are wired to pay more attention to threats, we often find it hard to look away. In fact, we might even seek out distressing news without realising it, hoping to feel more informed or prepared.

What doomscrolling does to our mental health

While staying informed is important, constant exposure to distressing content can lead to increased levels of anxiety, depression, and stress (Koehler, 2024). For some individuals in Singapore who are already managing stress from work, school, or family life, doomscrolling may intensify feelings of helplessness or even contribute to burnout.

This behaviour becomes particularly concerning when it turns compulsive. People may find themselves reaching for their phones the moment they wake up or scrolling late into the night, sacrificing sleep and well-being. Over time, this can contribute to chronic anxiety, disrupt mood regulation, and even foster a growing sense of hopelessness about the world.

Who is most at risk

Everyone is susceptible to doomscrolling, but some groups may be more vulnerable than others. For instance, individuals struggling with depression or anxiety may find themselves particularly drawn to negative content, reinforcing a cycle of pessimism and rumination (Satici et al., 2022). Young people, who often use social media as a primary news source, may also experience higher exposure and find it harder to regulate their screen time.

For parents, it can be concerning to see their children emotionally affected by the content they consume online. If your child appears more withdrawn or overwhelmed after spending time on their devices, it may be helpful to speak with a child therapist in Singapore to better understand and support your child’s emotional well-being.

Signs you might be stuck in a doomscrolling loop

Not sure whether your habits have crossed into doomscrolling territory? Here are a few signs to look out for:

● You find it difficult to stop checking the news, even when it is upsetting

● You feel more anxious or drained after using your phone

● You are losing sleep because you cannot stop scrolling

● You constantly feel like something bad is about to happen

Recognising these patterns is the first step towards regaining control.

How to break free from the habit

Breaking the doomscrolling cycle doesn’t mean cutting yourself off from all news. Instead, it is about setting boundaries and creating more intentional habits. Here are some strategies that can help:

1. Limit screen time

Use digital well-being tools on your phone to set app time limits or schedule downtime during evenings. Setting aside screen-free hours, especially before bed, can help reduce anxiety and improve sleep quality.

2. Curate your content

Follow accounts or pages that promote positive news, mental health resources, or hobbies you enjoy. By consciously choosing what you consume, you can reduce exposure to distressing content without becoming uninformed.

3. Replace scrolling with healthier habits

When you feel the urge to scroll, replace the behaviour with grounding activities, such as going for a short walk, journaling, or doing a mindfulness exercise. Over time, these habits can help rewire your response to stress.

4. Be aware of emotional triggers

Take note of how certain news topics or posts make you feel. If specific types of content consistently affect your mood, it may be helpful to mute or unfollow sources that trigger these emotions.

5. Speak to someone if needed

If doomscrolling is linked to deeper emotional struggles, consider reaching out for support. Whether you are dealing with anxiety, low mood, or feel stuck in an unhealthy cycle, reaching out for psychotherapy with a therapist for depression in Singapore can offer clarity and guidance.

Support is always within reach

At ImPossible Psychological Services, we understand the emotional toll that digital habits can take. If you are feeling overwhelmed, anxious, or emotionally fatigued from constant exposure to distressing news, know that you are not alone—and that change is possible. Our team is here to support you with personalised interventions and a safe, non-judgmental space to process your feelings and experiences.

Take the first step towards emotional clarity and a healthier digital life with us today.

References

Cherry, K. (2023, November 13). What is the negativity bias?. Verywell Mind. https://www.verywellmind.com/negative-bias-4589618

Koehler, J. (2024, September 11). Scrolling into stress: How can we become more mindful of social media usage to safeguard mental health?. Psychology Today. https://www.psychologytoday.com/sg/blog/beyond-school-walls/202409/scrolling-into-stress

Satici, S. A., Tekin, E.G., Deniz, M. E., & Satici, B. (2023). Doomscrolling scale: Its association with personality traits, psychological distress, social media use, and wellbeing. Applied Research in Quality of Life, 18(2), 833–847. https://doi.org/10.1007/s11482-022-10110-7