Most of us are spending too much time on our phones. It’s an issue that seems so minor, but it’s causing us to neglect our kids/relationships, avoid responsibilities, and more. It also affects our mental health. Scrolling and phone time are known to increase anxiety and stress, prevent sleep, and increase the risks of burnout.
If phone time causes so many issues, then why do we do it? And, relatedly, why don’t we notice that our phone time is doing this to us?
Why do we feel relaxed when we’re on our phones, despite so much evidence that scrolling social media and spending time on a small scream dramatically increases the risk of anxiety and depression?
Why do activities that logically should make us more stressed out – like Doomscrolling – seem to cause us to feel more relaxed *while we’re doing it.* How can something so draining feel so calming in the moment?
There’s a science to this, and being aware of the science may be able to help you quit phone “vegging” for good.
About Doomscrolling and Short Term Reward Responses
Doomscrolling – the habit of consuming an excessive amount of negative news or social media content, often for extended periods – is widely recognized as a behavior that can increase anxiety, distress, and emotional fatigue.
But we don’t feel that way at the time. We often feel like it’s actually relaxing – like, when things feel stressful, hopping on our phones is one way for us to relax. The answer lies in how the brain responds to stress, information, and habit-based behavior. Doomscrolling is not inherently soothing, but it interacts with several biological and psychological systems that create a short-term sense of relief – even as it contributes to long-term emotional dysregulation.
Like other digital behaviors, doomscrolling triggers the brain’s dopamine system, which is responsible for reward-seeking and reinforcement. Each swipe or headline acts as a small stimulus that provides new information, and the brain is wired to seek out novelty -especially in the form of potential threats.
- Dopamine Release – As you scroll through different articles or posts, the brain releases small bursts of dopamine in response to novelty and perceived relevance. This creates a short-lived feeling of satisfaction or engagement.
- Reinforcement Loop – When one post leads to another, your brain starts to associate the act of scrolling with relief from boredom, discomfort, or emotional uncertainty.
- Temporary Escape – The passive nature of scrolling creates a distraction from internal stress or external demands. This redirection of focus can mimic the sensation of relaxation, even if the content is distressing.
Doomscrolling also serves as a form of cognitive avoidance. When individuals feel overwhelmed, anxious, or emotionally drained, they may unconsciously seek out behaviors that help them avoid those internal states.
Rather than sitting with discomfort, doomscrolling allows the mind to shift its focus outward- toward world events, crises, or trending topics. Constant exposure to emotionally intense or disturbing content can cause emotional desensitization. This numbing effect can be mistaken for calmness or detachment, even though it may indicate emotional exhaustion.
Staying informed can create the illusion of control in an uncontrollable situation. Reading negative news may feel like a way to prepare, stay vigilant, or protect oneself—even if it heightens anxiety later.
Predictability and Passive Engagement
Doomscrolling is passive, repetitive, and predictable – traits that make it neurologically comforting under stress. Doomscrolling offers:
- Low Cognitive Demand – Compared to tasks that require effort or emotional vulnerability (like working, talking to someone, or self-reflection), doomscrolling asks little of the brain.
- Predictable Input – You know what to expect: more headlines, more images, more updates. This predictability can feel stabilizing when life feels chaotic or overwhelming.
- Substitute for Connection – Social media doomscrolling can mimic social connection by making you feel part of a larger global conversation, even if you’re not actively participating.
All of these are reasons that scrolling social media and the news can make it feel like you’re more relaxed and calm while you do it, despite evidence to the contrary.
Why the Calm Doesn’t Last
While doomscrolling may feel relaxing in the moment, the long-term effects tend to increase distress:
- Information Overload – Too much information contributes to cognitive fatigue, mental stress, and decision paralysis.
- Sleep Disruption – Late-night scrolling disrupts circadian rhythms and impairs sleep quality.
- Emotional Desensitization – Constant exposure to distressing content reduces emotional responsiveness and empathy.
- Anxiety and Hopelessness – Consuming content that reinforces a sense of danger or helplessness increases long-term anxiety and pessimism.
What begins as a coping mechanism often becomes a habit that reinforces the very stress and disconnection it was meant to relieve.
It’s Not Just Doomscrolling
However, we need to emphasize that the problem here is not related solely to doomscrolling. These issues affect *all* phone use, even seemingly positive experiences like watching funny videos on Tiktok or reviewing friend updates on social media.
These activities may not seem like they’re related to “doom.” But the stimulation, the lack of the outside world, the processing issues caused by your brain trying to handle that much information, all can contribute to an increase in stress and anxiety.
Replacing Doomscrolling with Regulating Alternatives
Recognizing that doomscrolling offers a form of short-term regulation can help guide more sustainable alternatives. Activities that provide a similar sense of mental engagement or emotional control – without the long-term psychological costs – include:
- Structured news intake (e.g., reading news once a day from a reliable source)
- Brief, intentional breathing exercises or mindfulness practices
- Watching calming or neutral content with defined time limits
- Journaling or writing as a way to process emotions
- Listening to music or podcasts that offer structure without emotional overload
Above all else, get off your phone as much as possible. There is simply no evidence that phone time is positive time, even if it feels positive. The long term effects of being on your phone constantly are likely to be much more harmful than the little bit of relief you feel when you’re stressed from your day.
Doomscrolling Feels Relaxing Because It’s Familiar and Passive
The sense of calm that doomscrolling creates is less about genuine relaxation and more about disengagement. It activates short-term reward systems, provides cognitive distraction, and numbs difficult emotions – but it rarely addresses the core stressors that lead to burnout or anxiety.
If you’re finding that you are on your phone too often, experiencing too much stress, and finding yourself burnt out, contact Long Island Counseling Services today. Let’s help you address these issues and find long term relief for your anxiety, stress, and more.