Internet & Phone Addiction: What Do We Do Now?
- Tricia Mazza, LPC
- Jul 8
- 2 min read
What Is Doomscrolling?
Doomscrolling is what we now know as the compulsive habit of scrolling through endless negative or traumatic news across news feeds and social media. It often begins during periods of crisis—like pandemics or wars (or presidencies) —and is amplified by algorithms that promote emotionally charged or frightening content. A 2024 review defines doomscrolling as the “obsessive consumption of negative online content fueled by recommendation engines,” leading to elevated stress, fear, secondary trauma, heightened anxiety/worry, and insomnia.
Internet & Phone Addiction: A Related Phenomenon
Doomscrolling may reflect broader internet or digital addiction, where compulsive smartphone use disrupts daily life, relationships, and mental health. Internet addiction disorders cause relational, occupational, and social impairments.
The Vicious Cycle: How Doomscrolling Takes Hold
Negativity bias draws you in—your brain seeks novel or alarming information.
Algorithmic reinforcement shows you more of the same content.
Emotional impact: research finds doomscrolling linked to anxiety, existential dread, distrust, and even PTSD-like symptoms.
Mindless habit loops: The temporary relief from doomscrolling reinforces continued use—a classic behavioral addiction cycle.
Recognizing the Red Flags
If you experience any of the following, you might be stuck in the doomscrolling cycle:
Preoccupation with negative news or thoughts
Elevated stress, anxiety, sadness, or irritability after scrolling
Sleep issues—especially staying up late or disrupted sleep
Decreased focus, memory complaints, or reduced productivity
Social withdrawal, neglecting self-care or exercise
Physical symptoms like tension, neck pain, or fatigue
Secondary traumatic stress or vicarious trauma from others’ stories
Backed by Science: Symptoms & Brain Impact
Existential anxiety, distrust, and despair are common among doomscrollers
A 2023 systematic review found doomscrolling closely linked to poor mental health and life satisfaction
Neurobiological studies show increased amygdala activity (fear) and reduced prefrontal control, leading to “popcorn brain”—hyper-stimulation and weakened impulse control
Structural MRI meta-analyses in 2022 revealed decreased gray matter in problematic internet users
Break the Cycle: What You Can Do
1. Digital Boundaries
Time‑box doomscrolling: e.g., 2×15 min/day, then stop
Remove apps or disable news notifications
Establish no-phone zones (e.g., bedroom at night)
2. Replace the Habit
Use apps like Forest, Freedom, ScreenBreak to block or delay access
Try alternate activities: reading, walking, puzzles, guitar—anything that brings healthy dopamine
3. Mindfulness & CBT
Practice mood check‑ins: “Is this helping or hurting me?” every few minutes
Learn mindfulness to disengage from automatic scrolling and re-focus
Apply Mindfulness-Oriented Recovery Enhancement (MORE): build awareness, savor positive experiences, and reappraise stress responses
Cognitive‑behavioral strategies help spot triggers and introduce coping tools
4. Curate & social‑support
Unfollow negative accounts; follow educational or uplifting content
Share your goals with friends or family—use accountability to help maintain change
5. Seek Professional Psychotherapy
For many, guided support is essential for accountability
In‑person or telehealth therapies can help you learn personalized coping strategies, rebuild habits, and manage anxiety
