Doom-Surfing: Brain Wiring for More Worry?

Whether you call it doom-scrolling or doom-surfing, both terms describe the same act of obsessively scrolling through negative news online, often on social media, despite the emotional toll it takes. You could also describe it as a tendency to endlessly consume news and content that heightens feelings of anxiety, sadness, or anger. 

Why are we so drawn to the negative side of life like a moth to a flame?

Using words like “obsessive”, “anxiety”, and “emotional toll” to explain any action we regularly take should be a big red flag. Why would we subject our mental health to that type of duress unless there was a reason? 

According to long-standing research, our brains tend to have a negativity bias built into the system. This is an evolutionary survival trait where our attention is drawn to threatening or harmful information. Hence, lousy news grabs and holds our attention more strongly than good news. We process it more intensely, because it is related to survival instinct types of reasons, which may be why negative headlines are harder to ignore. 

Susan Tapert, Ph. D., a distinguished professor in the Department of Psychiatry at UC San Diego School of Medicine, spoke with UC San Diego Today about this topic. Tapert, a principal investigator and an associate director of the Adolescent Brain Cognitive Development (ABCD), had this to say about this phenomenon, and it was very insightful information on the why of our obsession. 

“When we encounter alarming news or other information, the emotional center of our brain, the limbic system, revs up. The amygdala, the center of fear and other emotions, sends stress signals and urges us to keep scanning for threats. Doom-scrolling may satisfy this urge, as each update keeps us hypervigilant, as if staying glued to the news might protect us from danger. At the same time, the brain’s reward circuit can reinforce the pattern. As with other addictive behaviors, doom-scrolling releases dopamine, a reward brain chemical, whenever we discover new information. So we create a feedback loop in which we seek out negative news: feel anxious yet momentarily rewarded by new data, then seek more. It can become tough to resist the pull of news about potential threats.”

Stands to reason that if we frequently take in grim news, such as disasters, divisive debates, economic risks, or the possible loss of something important, our mental health can suffer, since the overload of negative news may spike our stress and anxiety levels. Our body may respond to repeated lousy news as if it were in continuous danger, involving changes like stress hormone surges, increased heart rate, and feeling on edge or exhausted. Over time, this could contribute to anxiety or depression. 

As Dr. Tapert stated in the article, “There is a balance between staying informed and falling into a doom-scrolling downward spiral. The differences are in your intent, emotional state, and level of control. Staying informed means you check news with a purpose—for example, reading the morning headlines or getting updates on specific topics for a limited amount of time, then moving on with your day. This leaves you feeling up on things but not overwhelmed.”

But she also added, “Doom-scrolling is characterized by a compulsive, almost mindless news consumption, often without a real goal. It can happen when we scroll endlessly through feeds even after we’ve absorbed the key updates. A hallmark of doom-scrolling is that it leaves you feeling more anxious, sad, or angry. You may have reviewed all the headlines, but an hour later, you’re still scrolling and are emotionally drained.”

If you are losing sleep, not socializing much, skipping other activities to check updates, or grabbing your phone first thing in the morning and last thing at night, even when it makes you feel bad, that is a sign you may be getting more news than is best and might be dealing with an addictive behavior that needs your attention. 

Here are some of the tips Dr. Tapert and others have shared that can help you break your doom-surfing habit and calm the emotional center of your brain but still keep informed and intentional about how your time is spent each day. 

• Curate your content: Consider unfollowing, muting or unsubscribing to news sources that are sensational or distressing. Instead opt for more neutral, fact-based sources. Also consider following accounts that post uplifting content or neutral information like health tips, photography, new music releases, etc.
• Set time limits and incorporate a timer to poke you to disengage. You might give yourself 20 minutes in the morning and 20 in the evening to check headlines. When the time’s up, you stop and move on.
• Disable notifications: News alerts and notifications can increase stress because they interrupt your daily activities.  Go into the settings and turn off notifications. This way, your reading of news is within your control, and when you choose.
• Have a mindful hobby to use when the desire rises for surfing. Some of the most beneficial hobbies to try to break your doom-scrolling habit are those that encourage mindfulness. Doing a hobby mindfully simply means paying attention to what you’re doing and being in the moment, whether that’s coloring, knitting, or sewing.
• Create “No-Phone” zones or times: For instance, you may keep your phone out of your bed or bed area, or make mealtimes or family times phone-free. This helps you break the habit of picking it up and scrolling.
• When the urge to start doom-surfing hits, try replacing scrolling with healthier activities: Go outside, stretch, talk to someone in person, or spend some time in nature. 
• Seek support from others. If compulsive news consumption is affecting your mental health and you find it hard to stop, talk to a parent, friend, counselor, or mental health professional. Also, consider asking a family member or friend to cue you when they notice you are being hijacked and redirect you with a walk or a conversation. 
• Start the day with an established daily schedule to refer to when you need to remember your intention for the day and get back on course. You can always dedicate time on your schedule to checking the news feed. At that point, you choose to engage rather than mindlessly activate. 

As a coach, I suggest that when you take short breaks in your work productivity, do not use doom-surfing as a break. It’s not actually the break your body needs after a session of studying and focusing for two reasons. 

• Your pupils have to get smaller as the eye changes focus to near. The focusing power is controlled by the muscles in the eye, and the muscles fatigue with prolonged use. Your eyes’ ability to focus lessens with each passing year, which is why so many people require reading glasses in their 40s. However, some research is now seeing that younger adults are needing corrective lenses earlier, and they are attributing it to the amount of time we spend on our screens. You should take those breaks and look from a broader perspective, which doesn’t focus on the details but sees the big picture instead.  This process gives your eyes time to relax. Again, a trip outside to look at something further off, such as the horizon, is a great place to do this.
• A break is better used to get into motion instead of continuing to sit in place, looking at the phone. Physical activity can improve alertness, attention span, and motivation, allowing you to concentrate better. Even short breaks of movement, like a quick walk or stretching, can improve attention and memory. Movement also helps release endorphins, which have mood boosting effects and can reduce stress and the rumination that can come with it. 

Breaking a doom-surfing habit can be challenging, but it is doable. If you find that you are reading the news compulsively and would like a partner to help you design better strategies and structures, please reach out to the Center for Living Well with ADHD. 

Remember you are what you do, not what you say you’ll do. We have coaches who would partner with you to design better strategies and structures in your pursuit of more productivity. Use this link to find a coach or two and book a complimentary get-acquainted session