Breaking Free From Doomscrolling

8/5/2025

Sara Powers

MSW, LSW

You’ve probably been there: it’s late at night, you’re in bed with your phone, and you tell yourself, just five more minutes. Next thing you know, you’ve scrolled through hundreds of posts, your chest feels tight, and your brain won’t stop buzzing. This cycle is so common it has a name—doomscrolling.

Doomscrolling is when you keep consuming negative or overwhelming content online, usually without realizing how much time is passing or how much it’s affecting you. It’s an easy trap to fall into. Scrolling is an easy way to take a break from stressful or non-preferred tasks like studying or project deadlines. For teens and young adults, this has become one of the sneakiest ways stress and anxiety can creep in. The good news? You don’t have to give up social media completely to protect your mental health—you just need to learn how to take the wheel.

Why Doomscrolling Feels So Hard to Stop

Social media platforms are designed to keep your attention. Each swipe, notification, and endless feed gives your brain a tiny hit of dopamine—the same chemical that’s released when you win a game or eat your favorite food.

But when most of what you’re seeing is heavy—bad news, tragedies, fights in the comments—your brain and body don’t just consume that information. They react. Research shows that doomscrolling can:

• Increase anxiety and stress. Constant exposure to negative stories keeps your nervous system in a state of alert.
• Disrupt sleep. Blue light plus emotional overload makes it hard for your brain to wind down.
• Fuel hopelessness. Seeing crisis after crisis can trick you into believing the world is only bad, even when that’s not the full story.
• Reduce focus. Your mind gets stuck in a loop of worrying, making it harder to concentrate on school, work, or relationships.

Setting Your Own Boundaries (Without Feeling Controlled)

Let’s be real: it’s not as simple as “just put your phone away”. Your feed is tailored to keep you wanting and scrolling for more. The more effective approach to fighting off doom scrolling is learning how to set boundaries that feel self-chosen and actually work with your lifestyle. Here are some therapist-approved strategies:

1. Name it when it’s happening. Next time you catch yourself spiraling in your feed, literally say to yourself, I’m doomscrolling right now. This pause makes it easier to stop.

2. Use the “friend test.” Ask: Would I recommend this level of scrolling to my best friend? If the answer is no, it’s a cue to log off.

3. Micro-limits, not giant ones. Instead of swearing off TikTok or Instagram forever (which almost always backfires), try setting small caps: 20 minutes after school, or no scrolling past midnight.

4. Stack it with something positive. Replace doomscrolling time with a healthier habit that also gives you a dopamine boost—music, journaling, drawing, calling a friend, or even a short walk.

5. Curate your feed. Make your “For You” page really for you. Unfollow or mute accounts that constantly drain you. Follow creators who inspire, teach, or make you laugh. Your feed should feel more like a balanced meal than an all-you-can-eat buffet.

6. Create phone-free zones. Choose a couple of times or spaces where your phone takes a break, i.e. during meals or in the first 30 minutes after waking up.

Replacing Scrolling with Real Recharge

When you take away doomscrolling, you need to add in something else—or your brain will just crave that same stimulation again. Here are healthier swaps that many young people find surprisingly satisfying:

• Movement. Trying a five-minute stretch or dance break can reset your brain chemistry and give you a boost of energy.

• Creative expression. Doodling, writing, or making music gives you a sense of control and fulfillment that scrolling never provides. Remember too, it doesn’t have to be perfect!

• Human Connection. Text or call a friend, or if you can, hang out in person. Real connection calms your nervous system in a way digital connection can’t.

• Mindfulness micro-breaks. Apps, short meditations, or simply noticing your breath for one minute can lower stress and give your brain a much needed break

You’re in the Driver’s Seat

Social media isn’t the enemy—it can be fun, inspiring, and even comforting when used in moderation. But when doomscrolling starts running the show, your mental health pays the price. The power move is choosing how, when, and what you scroll. By practicing self-set boundaries and building in healthier replacements, you can enjoy social media without letting it drain your energy or outlook.

You don’t need to be perfect—just mindful. Every time you interrupt a doomscrolling spiral, you’re showing your brain that you’re in charge, not the algorithm. And that shift can make a huge difference in how calm, focused, and hopeful you feel every day.