The Doctor Is In
Doomscrolling: What It Is and How to Stop It Doomscrolling means excessively consuming negative content online, like constantly refreshing social media for crisis updates. Understanding why we do it is the first step to breaking free. Three psychological factors drive the doomscrolling cycle. First, our brains are hardwired with a negativity bias, paying more attention to threatening information. Second, scrolling creates an illusion of control—we feel “in the know,” though it often increases helplessness. Third, the dopamine loop kicks in: each refresh offers potential new information, and that anticipation becomes rewarding itself. Studies link doomscrolling to increased anxiety and stress, as distressing content raises cortisol levels, leaving you constantly on edge. Sleep quality suffers too—blue light disrupts melatonin production, and upsetting bedtime reading makes falling asleep difficult. Perhaps most damaging, the overwhelming negativity creates feelings of helplessness that can contribute to depression and apathy. Fortunately, you can reclaim your mental peace with these strategies: * Set time limits by using a timer to enforce
boundaries. Curate your feed actively, unfollowing accounts that consistently post distressing content. * Switch to positive inputs by intentionally seeking uplifting material. Follow accounts featuring hobbies, art, humor, or adorable puppies. * Find productive outlets rather than passively consuming news. Take action through donations or volunteering for causes you care about, transforming helplessness into empowerment. * Practice mindfulness when you feel the scrolling urge. Pause and ask yourself honestly: is this helping or just adding stress? Protect your mental well-being by viewing doomscrolling as a compulsive behavior you can overcome. Prepare a list of healthy distractions for challenging moments—whether that’s calling a friend, taking a walk, or diving into a good book. Being mindful of your media consumption isn’t about ignoring the world; it’s about engaging with it in healthier, more sustainable ways. Submitted by Dr. J. Paweleck-Bellingrodt, Psy.D. DISCLAIMER: Material is for informational purposes and not intended to be a substitute for evaluation or treatment by a licensed professional. Material is copyrighted and may only be reproduced with written permission of Dr. Bellingrodt.
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14 Estrella Publishing - Viva magazine
November 2025
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