Doomscrolling:how to stay informed without being consumed
Doomscrolling is scrolling through bad news, often for far longer than we meant to, even though it leaves us feeling worse. It's driven by feeds designed to hold our attention, our instinct to stay alert to danger, and the emotions of everyone else online.
War. Fear. Revelations. Fakes. All arriving in the same thumb-swipe as a friend's holiday photos and an advert for something you mentioned out loud yesterday.
I'll keep saying this: it really is a lot for us all to process. And it has only intensified since I first wrote about it in 2022.
Why we can't look away
When the world feels frightening, wanting to know what's happening is natural. We want the latest information, the insights, the comments, the vibes. Check. Check.
But social media is designed to hold our attention for as long as possible, and fear and outrage do that very well.
I've been writing about this since 2022, and I described it like this:
We stop off at the sinkhole of selfies, to drink at the fountain of information and news, receiving a regular injection of dopamine and discomfort that keeps us down as we try to self-soothe.
Sometimes, for me, it isn't even doomscrolling. It's disclosure scrolling: one revelation after another, and the pull to find out more.
Emotions are contagious
Emotions are contagious online too.
In a now-famous experiment, Facebook altered the news feeds of nearly 700,000 people. When people saw fewer positive posts, they went on to post fewer positive things and more negative ones. When they saw fewer negative posts, the opposite happened. The researchers called it emotional contagion, at massive scale.
So when we scroll through a big news event, we're not just surfing a sea of information. We're riding the waves of each other's emotions.
I saw this clearly when Queen Elizabeth died. Online, there seemed to be very little neutrality, in either direction. Offline, talking to friends, there was far more. It got to the point where there was a queue for the queue.
A question I've started asking myself when I've been scrolling: is this feeling mine, or have I picked it up from everyone else?
The truth is in a state of decay
Now add AI. We're no longer just navigating spin and bias. We're navigating a world where the "evidence" itself can be manufactured, images and videos made to get clicks and create confusion, spreading faster than any fact-check.
I wrote this poem in my second book, back in 2019, when deepfakes were still fairly niche. It feels even more relevant now:
'Be your authentic self' they say,
Amongst a sea of fake news we see every day.
The truth is in a state of decay.
With deep fakes and propaganda making headway,
And when influencers steal words, it is considered fair play.
Having it 'on good authority,'
Doesn't seem to take too much today.
Where 'fake it to make it' seems to be 'the way.'
And buying likes, follows and reviews, mere child's play.
So how to stay in your truth and not stray?
Even though it may not seem to pay the same way,
I choose to be myself anyway.
Navigating this takes more than critical thinking. It takes the steadiness to notice what's happening in our own bodies as we scroll.
Ways to stay informed without being consumed
Notice how you feel. During and after scrolling, check in. Tight chest? Shoulders up? Heart racing? Name it, without judgement.
Ask: is this mine? Notice whether you're feeling your own response, or absorbing everyone else's.
Choose your times for news. Decide when you'll catch up, rather than checking all day. And keep it out of bed.
Move from the town square to the living room. Mark Zuckerberg once described the future of social media as a move from the digital town square to the living room, and I've found it a useful way to think ever since. Spend less time in the noisy public feeds, and more in smaller, trusted spaces and conversations.
Check before you share. Where is this from? Could it be fake? Would I stand by sharing it?
Pause before you post in strong emotion. Knowing emotions are contagious, take a moment before you pass anger, fear or grief on to others.
Take a proper break. In a 2025 study, young adults who took a one-week break from social media reported improvements in symptoms of depression, anxiety and poor sleep.
Remember the good is real too. In among it all, there are still moments of joy, connection, kindness and hope. This is also real.
A reset for when it's too much
- Take a deep breath. Here and now. Come back into your body.
- Roll your shoulders and let them drop.
- Notice where you're holding tension, and let it go if you can.
- Loosen your jaw. Gently move your neck. Have a yawn.
- Give your body a little shake.
- Let out a sound or a sigh, if you feel like it.
- How do you feel now?
Staying informed, with care
Digital wellbeing is more than just where we spend our time online. It's having the inner steadiness to witness what's there without being swept away by it. To stay informed without being consumed. To care, without drowning in back-to-back rabbit holes.
What is digital wellbeing?
And when you notice you've been pulled into the loop, that's the moment to name it. Scroll, Loop, Notice, Choose, step by step
Questions people ask
What is doomscrolling?
Doomscrolling is scrolling through bad news for longer than you meant to, even though it leaves you feeling worse.
Why do I doomscroll?
Wanting to stay informed when the world feels frightening is natural. But social media feeds are designed to hold attention, and fear and outrage hold it especially well. Other people’s emotions online can also pull us in.
Is doomscrolling bad for you?
It can affect mood, anxiety and sleep, especially over time. Research suggests that even a short break from social media can help. If the news is affecting your mental health, it’s worth talking to someone you trust or your GP.
How can I stop doomscrolling?
Notice how you feel while you scroll, choose set times for news, keep it out of bed, and spend more time in smaller, trusted spaces. When you notice you’re caught in the loop, name it, take a breath, and choose what to do next.
If the news is leaving you feeling overwhelmed or hopeless, talk to a friend, trusted adult or loved one about how it is making you feel.