Constant Doomscrolling Damages the Brain

If you’ve ever caught yourself mindlessly scrolling through your phone on a lazy Saturday, or watched your grandkids do the same, you’re not alone.

We’ve all done it—looking for the next update, the next headline, the next thing that might make us feel “in the know.”

But there’s a downside to this habit, and it’s more than just wasted time…

Maybe you’ve seen it in public—restaurants or shops—or perhaps even your loved ones… those folks who can’t seem to put down their phones, absorbing a steady stream of news.

And it can be especially concerning for seniors, many of whom already struggle with anxiety and health issues.

But this kind of doomscrolling isn’t just exhausting—it can actually harm your brain.

What’s Doomscrolling Doing to Your Brain?

With the endless flow of crises in the news—from climate disasters to political tension—many of us feel a constant sense of unease, even if we can’t always put our finger on why. This is called existential uncertainty.

The problem is, when we dwell on this uncertainty, it triggers certain responses in the brain – particularly in the amygdala, the part responsible for processing threats.

When the amygdala senses danger, it kicks off a chain reaction, releasing stress hormones like cortisol. These hormones aren’t just felt in the moment; they can harm key parts of your brain over time.

Chronic stress from constant doomscrolling hits areas like the prefrontal cortex and hippocampus, which are essential for memory, decision-making, and problem-solving. Over time, these areas get less effective at managing stress, and you’re left in a vicious cycle of anxiety.

And here’s the kicker – your brain remembers negative information better than positive.

This is why social media feeds us more bad news than good: negativity keeps us hooked.

The Negative Effects Multiply

Doomscrolling isn’t just about bad news. It can also lead to a warped sense of reality.

We crave information when we’re stressed, hoping it’ll calm our nerves. But instead of feeling reassured, we often end up feeling worse. This can make some people more vulnerable to conspiracy theories or push others deeper into their political or religious views.

But here’s the thing—while doomscrolling might give us short-term relief, in the long run, it damages our mental health. If you’re constantly reading about problems but not finding solutions, the stress builds and builds.

So, how do you break the cycle?

Three Ways to Protect Your Brain

No. 1: Use Stress-Reduction Techniques
Next time you find yourself glued to your phone, caught up in the latest news, try this: name the emotion you’re feeling.

Whether it’s anxiety or frustration, giving it a name can take the edge off. Then, focus on your breathing—count to four as you breathe in, and five as you breathe out. This helps your nervous system relax.

You can also try other stress-reducing activities like mindfulness breaks, stretching, or taking a short walk. Movement, even light exercise, helps activate your body’s natural relaxation systems.

No. 2: Connect with Others
Feeling overwhelmed by the world’s problems? You’re not alone. Try to remind yourself that many others share the same worries.

Activities that build a sense of connection—like spending time with family, volunteering, or even listening to music that brings you joy—can help counteract stress.

Writing down things you’re grateful for has also been shown to reduce anxiety and help regulate your emotions. It’s a simple practice that can go a long way toward lifting your mood.

No. 3: Shift Your Focus
Instead of sinking deeper into negativity, look for ways to use your energy positively. Can you write about solutions to the problems you’re reading about? Can you volunteer at a local food bank?
Finding ways to contribute to your community shifts your brain from problem mode to solution mode, which can lower stress and make you feel more in control.

Doomscrolling can be an easy habit to fall into, especially when the world feels uncertain. But if you take steps to break the cycle, you’ll not only protect your mental health—you’ll feel more hopeful and connected to the world around you.

P.S. Learn four simple ways to keep your body AND mind fit.

Sources:
The Conversation. (2024, October 21). Existential uncertainty: Constant doomscrolling and worrying damages the brain. Study Finds. https://studyfinds.org/existential-uncertainty-damages-brain/

Is Doomscrolling WRECKING Your Brain?