It's late in the evening. You just wanted to quickly check what's been happening in the world – and suddenly 45 minutes have passed. Disaster reports, crisis reports, gloomy forecasts. With every swipe across the screen, the feeling of helplessness grows. Your heart beats faster, the tension rises, but you can't stop scrolling. Welcome to the vicious circle of doomscrolling – a phenomenon that affects millions of people and whose impact on our mental health is becoming increasingly apparent.

What is doomscrolling and why do we do it?

Doomscrolling describes the compulsive, often hours-long consumption of negative news – especially in times of crisis and disaster. The term gained prominence during the coronavirus pandemic, but the phenomenon has been further fuelled by the war in Ukraine, the climate crisis and other global uncertainties. This is not about the normal, informed pursuit of world events. It is the moment when we lose control: we continue scrolling even though we know it is not good for us.

The psychology behind this is deeply rooted in our evolution. Humans are programmed to keep an eye out for danger. In the Stone Age, this was essential for survival: those who recognised threats early on had a better chance of survival. This protective mechanism works well in the analogue world – but in the digital world, it becomes a problem. Social media algorithms reinforce this effect: they show us more of what we respond to. Negative headlines trigger stronger emotions than neutral news items – and thus keep us on the platform longer.

Added to this is the illusion of control. Unconsciously, many of us believe that if we only know enough, we can prepare ourselves better or somehow influence the situation. But the opposite is true. The more we lose ourselves in the flood of news, the more helpless we feel.

What does doomscrolling do to us?

The effects of doomscrolling are now well documented scientifically – and they are alarming. What starts out as harmless ‘wanting to stay informed’ can have serious consequences for the body, mind and society.

The scientific perspective: What happens in our brain?

From a neurobiological perspective, constant consumption of negative news puts us in a state of chronic alertness. Our limbic system – the part of the brain responsible for emotions and stress responses – reacts to every crisis report as if the threat were immediate. The stress hormone cortisol is released, and the body mobilises energy for fight or flight. But unlike with a real, tangible danger, doomscrolling offers no way to release this tension. We remain trapped in a kind of permanent stress.

Studies clearly show that doomscrolling promotes anxiety, can trigger depressive moods and has a massive impact on mental health. A study conducted during the coronavirus pandemic – when the term first gained widespread attention – showed that people who consumed negative news for several hours a day had significantly higher levels of anxiety disorders and depressive symptoms. In people who are already mentally stressed or vulnerable, a significant increase in symptoms of mental illness such as depression and anxiety disorders can even be observed.

The insidious thing is that algorithms reinforce this effect. Social media platforms are programmed to keep us engaged for as long as possible. Negative, emotional content generates stronger reactions – and is therefore displayed to us preferentially. What starts out as a neutral news feed quickly becomes a personalised spiral of horror.

The health consequences: from head to heart

The effects of doomscrolling are not limited to the psyche – they also manifest themselves physically:

Sleep disorders: Especially when we scroll through our phones shortly before going to bed, our brains remain in alert mode. The blue light from screens inhibits the production of the sleep hormone melatonin, and disturbing content prevents us from calming down. The result: poor sleep, which in turn reduces our mental resilience the next day – a vicious circle.

Chronic stress: Constant consumption of news keeps the stress system permanently activated. In the long term, this can lead to high blood pressure, cardiovascular disease and a weakened immune system. Experts are issuing explicit warnings about the stresses caused by the constant flood of negative news and excessive media consumption in 2026.

Exhaustion and emotional overload: The constant stream of negative information drains our emotional reserves. Many people report feeling a vague sense of inner restlessness, irritability and the feeling of constantly being ‘on the go’. This constant emotional stress can lead to states of exhaustion similar to burnout.

Mental illness: Constant exposure to crises can increase the risk of anxiety disorders and depression. People who are already vulnerable – whether due to pre-existing conditions, current life crises or social isolation – are particularly at risk.

The social dimension: when fear becomes the norm

Doomscrolling is no longer an individual problem – it is a social phenomenon. The coronavirus pandemic brought the term into the mainstream, but the war in Ukraine, the climate crisis and political uncertainties have further fuelled the phenomenon. We are living in a time of multiple, overlapping crises – and this is shaping our collective experience.

Social psychologists observe that constant news consumption is changing the underlying mood in society. When negative news is omnipresent, it creates an atmosphere of diffuse threat. People feel insecure, even if they are not directly affected. This phenomenon is known as ‘secondary traumatisation’: simply witnessing crises through the media can trigger measurable stress reactions.

Young people are particularly affected. So-called ‘climate anxiety’ – deep concern about the future of the planet – is widespread among Generation Z. Added to this is a feeling of helplessness: we see the problems, but as individuals we can hardly influence them. This powerlessness, coupled with constant confrontation through social media, leads many to a kind of resigned exhaustion.

At the same time, doomscrolling changes our perception of the world. The overrepresentation of negative events in the media creates a distorted picture: the world appears more dangerous, threatening and hopeless than it actually is. Psychologists call this the ‘mean world effect’ – the tendency to perceive the world as more hostile than it objectively is.

The price of constant stress

Especially in times of multiple crises – climate change, wars, economic uncertainty, social polarisation – we tend to get lost in negative content. We search for answers, for security, for a sense of control. But instead of guidance, we often find only further anxiety.

Research shows that the more we consume, the more helpless we feel. Instead of becoming more capable of acting, we freeze up. Psychology refers to this as ‘information overload’ – a state of overload that paradoxically makes us less capable of acting instead of empowering us.

The difference: staying informed vs. being overwhelmed

It is important to emphasise that this is not about burying one's head in the sand or becoming unworldly. Being informed is a cornerstone of democratic participation and personal responsibility. The question is: where is the line between useful information and harmful overload?

A simple test: after 15 minutes of consuming news, ask yourself, ‘Have I gained more clarity, or do I just feel overwhelmed?’ If scrolling becomes a habit that brings no new insights but only increases anxiety, then you are in doomscrolling mode.

Five strategies for healthier media consumption

1. Establish fixed news times

Instead of receiving push notifications all day long, set specific time slots for yourself. For example: once a day, for a maximum of 15–20 minutes, at a fixed time. This creates structure and takes away the compulsive nature of news consumption.

2. Curating sources

Not all news sources are the same. Some report objectively and impartially, while others deliberately stir up panic. Unfollow accounts and channels that upset you emotionally without really informing you. Instead, look for reputable, reliable sources.

3. Mobile phone from the bedroom

Having your smartphone right next to your bed is an invitation to scroll through your phone at night. Create some physical distance. A classic alarm clock does the same job – without the temptation to dive into the world of news in the middle of the night.

4. Consciously consuming positive content

Instead of just reading bad news, actively seek out constructive, solution-oriented reports. There are initiatives, progress and people doing good things – even if these stories are less likely to go viral. Some call this ‘kindness scrolling’ or ‘hope scrolling’.

5. Conversations instead of scrolling

If something is bothering you, talk about it – with friends, family or someone who will listen. Often, it is only when we talk about it that we realise that many of our fears are shared and that talking about them can be a relief.

Why talking helps more than endless scrolling

We often scroll because we feel alone with our worries. We seek validation, people who feel the same way, solutions. But digital isolation often exacerbates the problem. A real conversation, on the other hand – with someone who is there, who listens without judging – can make a fundamental difference.

At REDEZEIT FÜR DICH, you will find exactly that: over 350 volunteer listeners who give you their time. No algorithms, no headlines, no predetermined narratives – just genuine human connection. You can talk about what is weighing on your mind. You don't have to present solutions or prove your point. Just be heard.

Sometimes, expressing our fears is the first step towards breaking their power. When we talk about them, we realise that we are not alone. We are not helpless. And we don't have to carry the weight of the world on our shoulders.

Stay informed – without losing yourself

Doomscrolling is not a personal failure. It is an understandable reaction to an overwhelming world and to technologies designed to capture our attention. But we are not helplessly at the mercy of this mechanism.

You have the right to be informed without losing yourself. You have the right to set boundaries – even when it comes to news. You have the right to consciously decide when, how and how much you consume. And you have the right to put your mobile phone away when it becomes too much.

The world will not become a better place if we give up observing it. It will become better if we take good care of ourselves – and draw strength from this to take action where we can really make a difference. Sometimes this place is not in the news feed, but in conversation. In real life. In connecting with people.

If you feel like the news is weighing on your mind, talk about it. At REDEZEIT FÜR DICH, we are here to listen.

Sources:

• AOK Sachsen-Anhalt: Doomscrolling – Negative Nachrichten hinter sich lassen

• BARMER: Doomscrolling – Tipps zum Konsum schlechter Nachrichten

• AOK Magazin: Was ist Doomscrolling und was hilft dagegen?

• Mobil Krankenkasse: Doomscrolling (02/2024)

• Ad-hoc-news: Mental Health Trends 2026 – Resilienz wird zur Schlüsselkompetenz