It's late. You meant to check one headline before bed. An hour later, you're still scrolling through bad news, your chest feels tight and sleep feels far away. That loop has a name: doomscrolling. It's the habit of scrolling through upsetting news or posts for a long time, even when it makes you feel worse. If it sounds familiar, you're far from alone, and there are simple ways to loosen its grip.
This post is general information, not a diagnosis or medical advice. If worry is affecting your sleep, work or relationships, talking with a professional can help.
What is doomscrolling
Doomscrolling means scrolling through mostly negative or distressing content online, again and again, and finding it hard to stop. A recent review of the research defined it as persistent or repeated engagement with mostly negative online information, along with difficulty pulling away (see Sources).
It can look like:
refreshing the news over and over during a crisis
reading every comment under a scary story
scrolling in bed long after you planned to sleep
checking your phone the moment you wake up for the latest bad news
Doomscrolling isn't a diagnosis. It's a pattern that many people slip into, especially during stressful times.
Why doomscrolling is hard to stop
There are a few reasons this habit can be so sticky:
Our brains watch for threats. Bad news can feel important, like something we need to know to stay safe.
There's always more. Feeds don't have an end, so there's no natural place to stop.
Uncertainty pulls us in. When something feels scary and unclear, we may keep looking for an answer that brings relief.
It fills empty moments. Scrolling can become a reflex when we're tired, bored or avoiding something.
None of this means you're weak. Many online feeds are built to keep people looking. Knowing that can help you go easier on yourself.
Doomscrolling and anxiety
Does doomscrolling cause anxiety? The honest answer is that we don't know yet.
A 2026 review pulled together 44 studies on doomscrolling. It found that more doomscrolling was linked with more anxiety, depression and distress, and with lower well-being (see Sources). But the researchers rated the certainty of this evidence as very low. Most studies looked at one moment in time, so they can't show whether doomscrolling causes these feelings. It may work the other way, too. People who already feel anxious may scroll more, looking for reassurance.
What we can say is that many people notice they feel worse after a long scroll. Anxiety is a normal feeling that can help protect you. It becomes a problem when it shows up more often, more strongly or for longer than a situation calls for. It can show up in your body, like a racing heart, and in what you do, like avoiding things that feel scary (see Sources). If doomscrolling seems to feed those feelings for you, it's worth paying attention to.
Signs doomscrolling is affecting you
You might notice:
you feel tense, sad or hopeless after scrolling
you lose track of time and scroll far longer than you planned
you go to bed later because you can't put your phone down
you reach for your phone without thinking
it's hard to focus on work, school or people in front of you
you feel like you have to keep up, or something bad will happen
If several of these sound like you, it may be time to try some changes.
How to stop doomscrolling
You don't have to quit the news or leave the internet. Small changes can make a real difference.
Notice the moment. Before you open a feed, ask yourself, "What am I looking for right now?"
Set a time and a limit. Choose one or two set times to check the news, and stop after a set number of minutes.
Pick your sources. Follow a few trusted sources instead of endless feeds and comments.
Change the setup. Move news and social media off your home screen, or turn off news alerts.
Plan a swap. Have something ready to do instead, like stretching, texting a friend or stepping outside.
Look for balance. Add some hopeful or helpful stories to what you read.
When the news really matters to you
Sometimes the news is personal. Maybe it's about your home country, your community, your job or people you love. In those times, stepping away can feel wrong, like you're not caring enough.
You can stay informed and still protect your well-being:
choose one trusted update a day instead of constant checking
ask a friend or family member to share important updates with you
turn worry into action where you can, like checking on someone or helping in a small way
talk with people you trust about how you feel, instead of carrying it alone
Caring about the world and caring for yourself can go together. You'll have more to give when you're not running on empty.
Be patient with yourself. You may slip back into old habits, especially during stressful news days. Each time you notice and stop, you're practising a new skill.
Doomscrolling at night
Night is often when doomscrolling hits hardest. You're tired, your guard is down and your thoughts can spiral.
Try these ideas:
charge your phone outside the bedroom, or across the room
pick a "screens off" time and stick to it most nights
use a paper book or music to wind down instead
if you wake up worried, write the worry down and plan to deal with it in the morning
If late-night scrolling is tied to racing thoughts, writing them down can help. Our post on journaling for anxiety shares simple ways to start.
The worry underneath
Sometimes doomscrolling is a way of trying to feel more in control. If you keep checking, maybe you'll be ready for whatever comes next. But the checking rarely brings the calm it promises.
It can help to ask:
What am I most afraid of right now?
Is there anything I can actually do about it today?
If not, what would help me feel a little steadier?
If you often feel worried about things that haven't happened yet, our post on anticipatory anxiety may help. Long stretches of stress can also lead to burnout. Our stress and burnout counselling page explains how we can help.
How counselling can help
If you are thinking about suicide or hurting yourself, call or text 9-8-8 now. If you or someone else is in immediate danger, call 911.
Counselling can help you understand what drives the scroll and find better ways to cope with worry. Many of our therapists use cognitive behavioural therapy (CBT), which helps you notice anxious thoughts, test them and build new habits.
In counselling, you might:
spot the times and feelings that set off doomscrolling
learn ways to calm your body when worry takes over
practise living with uncertainty without endless checking
build a healthier routine for news and sleep
work through stress, anxiety or low mood that sits underneath
We offer anxiety counselling at our Kitchener-Waterloo, Cambridge and Ottawa offices, and online across Ontario.
On the practical side, we can direct bill many insurers, including for sessions with a Registered Psychotherapist (Qualifying). Desjardins is the exception: through TELUS eClaims, we can direct bill Desjardins for sessions with an RSW, RP or psychologist, but not for an RP (Qualifying). Coverage depends on your plan, so check with your insurer before you start.
Book a free 15-minute consultation with our admin team. "I want help with worry and my phone habits" is enough to start.
If you're in crisis: if you or someone you love is in immediate danger, call 911. If you are thinking about suicide, call or text 9-8-8, any time.
Staying informed is okay. Staying stuck in fear isn't something you have to accept. Small steps can help you take back your evenings and your peace of mind.
Last reviewed: October 2026
Sources
Li Q, Yin X. Doomscrolling, Mental Health, and Psychological Well-Being in Adolescents and Adults: A Systematic Review and Meta-Analysis. Frontiers in Psychology, 2026;17:1893800
CAMH, Anxiety Disorders