Doomscrolling explained for teens
Short answer
Doomscrolling is when you endlessly scroll through negative news or posts online, even though it makes you feel worried or upset. For teens, this habit can affect your mood, focus, and overall mental health. Understanding what doomscrolling is, how it happens, and learning practical ways to stop can help you protect your well-being and feel more in control of your online time.
What exactly is doomscrolling and why does it happen to teens?
Doomscrolling is a habit where you keep scrolling through bad news, negative posts, or upsetting stories online, even if it makes you feel anxious, sad, or overwhelmed. Imagine opening your phone to check the latest updates and getting caught in a loop of reading one gloomy story after another. For teens, this is common because many of you spend a lot of time on social media, news apps, or group chats where negative information spreads quickly. Your brain is wired to pay attention to things that seem urgent or important, especially if they involve danger or problems. This makes bad news “stick” more in your mind, pulling you to keep scrolling to understand what’s happening. The problem is that the more you look, the more upsetting content you find. It becomes a cycle where your brain keeps searching for answers but instead gets stuck in worry.
Why teens are especially vulnerable? During adolescence, your brain is developing the parts that help control emotions and focus. Stressful news can feel heavier and harder to handle, and since social media is a big part of your life, doomscrolling can easily take over without you realizing it. You might start and stop several times a day, each time feeling more anxious.
How does doomscrolling work? A clear example of what happens
Think about this: You pick up your phone after school to scroll through Instagram or TikTok for a few minutes. Suddenly, you see a post about something bad happening nearby, like a natural disaster or a conflict. You feel worried and want to know more, so you tap on related news stories or videos. After 10 minutes, you’re still scrolling through updates, reading comments, and watching reports. Each story seems worse than the last. You notice your heart racing, your hands shaking a little, and your mood dropping. Even though you want to stop, you keep going because you feel like you need to know "everything" to stay safe or understand what’s going on.
For example, if you earn an hour of free time, you might find yourself spending 40 minutes reading negative news and only 20 minutes on anything fun or relaxing. The brain’s “reward system” is tricked into thinking this is important, but it actually increases stress hormones. The cycle can repeat several times a day, making it harder to concentrate on homework or enjoy other activities.
Why does doomscrolling matter to teens’ mental health?
Doomscrolling matters because it can affect how you feel every day. When you constantly see negative stories, your brain stays in “worry mode,” which can make you feel anxious, sad, or even hopeless. This affects your sleep, your focus in class, and your energy levels. For teens, these feelings can interfere with school performance and relationships with friends and family. When your brain is overloaded with negative information, it’s harder to think clearly or stay positive.
For instance, if you spend a lot of time doomscrolling before going to bed, you might find it difficult to fall asleep or have bad dreams. This makes it even harder to focus the next day. Over time, this habit might make everyday stresses feel bigger than they really are. You might start to feel like nothing will get better, even though things usually do improve once you step back and take care of yourself.
Understanding that doomscrolling affects the brain’s stress response can help you see why it’s important to take breaks and manage what you consume online.
What other terms do people confuse with doomscrolling?
People often mix up doomscrolling with other online habits, but they are different:
- Binge-watching: Watching many episodes of a show or videos in a row, usually for fun, not focused on bad news.
- Procrastination: Putting off tasks by going online, which might or might not include negative content.
- Information seeking: Looking for news or facts to stay informed, but stopping before it feels overwhelming or upsetting.
- Catastrophizing: Imagining the worst possible outcome about something, which can happen after doomscrolling but is a thought pattern rather than a behavior.
Doomscrolling is unique because it combines the behavior of compulsively scrolling with the content being negative news or posts that increase stress. For example, if you scroll through funny memes for hours, that’s not doomscrolling. But if your feed is full of posts about disasters and you keep reading even when you feel worse, that is doomscrolling.
How can you tell if you are doomscrolling?
Recognizing doomscrolling is the first step to stopping it. Ask yourself these questions:
- Do you spend more time than you planned looking at bad news or negative posts?
- Do you feel anxious, sad, or overwhelmed after scrolling?
- Is it hard to stop scrolling even when you want to feel better?
- Do you often check social media or news apps multiple times a day for upsetting updates?
If you answered yes to any of these, you might be doomscrolling. Another sign is when you feel “stuck” in negative thoughts after being online. You might notice your heart rate increasing or feeling restless. For example, if you planned to scroll for 5 minutes but end up spending 30 minutes reading sad news, that’s a red flag. Also, if your friends or family ask you if you’re okay because you seem down after using your phone, this might be related to doomscrolling.
What practical steps can you take to stop doomscrolling?
Stopping doomscrolling takes practice and planning. Here are concrete steps you can try:
- Set specific time limits: Use your phone’s built-in screen time tools to limit how long you can spend on news or social apps each day. For example, set 20 minutes for social media and stick to it.
- Create “no phone” zones: Decide on places or times where phones are off-limits, like during meals, right before bed, or an hour after waking up.
- Use “pause phrases” before scrolling: When you pick up your phone, say to yourself, “I’m going to check for 5 minutes and then stop.” This reminds you to keep control.
- Find alternative activities: Replace doomscrolling with hobbies that relax or distract you, like drawing, sports, reading, or playing an instrument.
- Follow positive content: Follow accounts that share uplifting stories, humor, or helpful tips instead of just negative news.
- Talk it out: If bad news is upsetting, talk with a trusted adult, friend, or counselor instead of scrolling more. Verbalizing your feelings helps.
- Practice mindfulness: Try breathing exercises or simple meditation to calm your mind when you feel the urge to scroll endlessly. For example, breathe in slowly for four seconds, hold for four, breathe out for four, and repeat.
If you want an exact phrase to use when you feel the urge: “Scrolling won’t change this right now. I’m going to take a break.” Saying this out loud or in your head can help slow the impulse.
How can parents, teachers, and friends help teens avoid doomscrolling?
Adults and friends can support you by creating safe spaces to talk about feelings and habits. Parents can help by setting clear screen time rules and encouraging family activities without devices. Teachers can include lessons on media literacy and emotional health, helping you understand how to manage online stress. Friends can remind each other to take breaks and share positive content.
For example, a teacher might start a class with a short mindfulness exercise before discussing current events, helping everyone feel grounded. Parents might suggest a “phone-free” hour after dinner for family games or walks. Friends can encourage each other to switch from doomscrolling to fun group chats or offline hangouts. When adults and peers show they care about your well-being, it’s easier to stop doomscrolling and find healthier ways to cope.
Where can you find more help or activities about doomscrolling?
Many resources offer ways to reduce doomscrolling and improve mental health. Some schools provide programs that teach screen time management and how to handle news overload. You can try activities like journaling your thoughts to understand your feelings better or creative projects that distract your mind from negative content.
If doomscrolling leads to strong feelings of anxiety, sadness, or hopelessness, reaching out to a counselor, therapist, or using the 988 Suicide & Crisis Lifeline (call or text 988) can provide immediate support. Remember, it’s okay to ask for help. Taking care of your mental health is just as important as physical health.
Trying small changes every day—like setting phone limits or choosing one positive post to read—can make a big difference over time. You can also find guided breathing exercises or meditation apps for teens that support calming your mind after stressful scrolling. These tools help you stay balanced and enjoy the good parts of the internet without feeling overwhelmed.
Frequently asked questions
Can doomscrolling happen even if I’m trying to stay informed?
Yes. Doomscrolling can start with wanting to stay updated but then turn into a habit of reading too much negative content, which affects your mood. It’s helpful to set limits and choose reliable sources to avoid this.
Is it bad to look at bad news sometimes?
No, staying informed is important. The problem is when you spend too much time looking at negative news and it makes you feel anxious or sad. Balance is key.
How can I help a friend who is doomscrolling?
Encourage them to take breaks, suggest fun activities, and offer to talk about how they feel. Avoid judging them and remind them that it’s okay to step away from the news.
Can changing my social media feed help?
Yes, following positive or uplifting accounts and unfollowing sources that make you anxious can reduce doomscrolling and improve your mood.
What should I do if I feel overwhelmed by news but can’t stop scrolling?
Try deep breathing exercises, put your device away for a while, and talk with a trusted adult or counselor. If feelings get very intense, contact the 988 Suicide & Crisis Lifeline.
Are there apps that help limit doomscrolling?
Many smartphones have built-in screen time controls and apps designed to limit usage. Using these can remind you when to stop and help build healthier habits.