By Ashvinderjeet Kaur
Have you ever found yourself trapped in a cycle of reading bad news and feeling powerless to stop? You’re not alone. There’s actually a word for it—doomscrolling. I’ve spent evenings scrolling through endless posts filled with worry, fear, and anger, telling myself I’m just staying informed, only to end up feeling drained.
What fascinates me is how smart these platforms are at feeding us exactly what keeps us scrolling. It doesn’t happen by accident—it’s by design. The more negative and emotional the content, the more likely we will engage with it. It’s a vicious cycle that pulls us in deeper and deeper until we suddenly realise hours have passed.
Rage Bait: Why We Can’t Look Away
Ever noticed how social media feeds are filled with outrage-inducing posts? That’s rage bait in action. The more shocking or infuriating a post is, the more engagement it gets—comments, shares, and likes. Algorithms love that. And so do advertisers. They know that if you’re angry, you’ll stay longer, interact more, and keep coming back.
We humans are wired to pay attention to threats and bad news—it’s a survival instinct. But the online world has taken that instinct and turned it into a cycle of constant emotional agitation. Every time we get worked up by rage bait, we become more susceptible to it.
The Emotional Cost Of Constant Negativity
I’ve noticed that after a wallowing session, I feel drained, irritable, and sometimes even hopeless. I’m sure I’m not alone.
According to Harvard Health, prolonged exposure to negative news not only feeds our anxiety but can also have profound effects on our mental health. The constant bombardment of upsetting headlines creates a state of hyperarousal in the brain, which can lead to chronic stress, difficulty sleeping, and a weakened immune system. The emotional toll can even hinder our ability to focus on more productive tasks, leaving us feeling disconnected from real-world solutions.
We think we’re just staying informed, but often, we’re feeding a cycle that makes us feel worse. The more negative content we consume, the more the algorithms serve it to us, reinforcing the habit.
How To Break The Habit
I’ve been trying to break free from doom-surfing, and while it’s not easy, it’s definitely possible. Here are some things that have helped me:
- Set Boundaries: I give myself a time limit for checking the news or social media.
- Follow Positive Accounts: My feed now includes more uplifting stories and accounts that make me smile.
- Be Conscious: When I feel the urge to scroll, I pause and ask myself, “Is this going to make me feel better or worse?”
- Log Off: Sometimes, the best thing to do is just close the app and do something offline.
Replace Doomscrolling With Something Better
It sounds simple, but replacing a bad habit with a good one really works. Instead of scrolling non-stop, I’ve started reading books, listening to uplifting podcasts, or going for a walk. The difference in my mood is incredible.
Another thing I’ve realised is the importance of connecting with people in real life. A face-to-face conversation or even a phone call with a friend is far more emotionally nourishing than spending an hour scrolling through negativity.
It’s Okay To Stay Informed But Protect Your Mind
I’m not saying we should stick our heads in the sand. It’s good to be aware of what’s happening around us. But it’s also essential to protect our mental health. If a breaking news story is important enough, you’ll hear about it. You don’t need to spend hours buried in it.
Social media and news platforms are designed to grab our attention with the most sensational headlines. According to research by the Reuters Institute for the Study of Journalism, over 40% of news consumers admitted to feeling worn out by the volume and negativity of news. If we’re not careful, it can become a default way to spend time, feeding anxiety instead of informing us.
The Power Is In Your Hands (Literally!)
The internet isn’t going to change—but we can. Becoming aware of doomscrolling and rage bait is the first step. The second step is choosing how we engage with it. We can either get caught in the negativity loop or choose to step back, set boundaries, and focus on things that bring us joy.
I know I’ll still slip into hopeless scrolling now and then—I’m only human. But now I catch myself quicker and consciously choose to step away. If you’ve been feeling overwhelmed or stuck in a cycle of negativity, I hope this helps you notice it, name it, and take a little control back.
Remember, you deserve peace of mind. Let’s break free from the grip of doomscrolling together and find better ways to spend our time.