Taming the Doomscroll: Mindful Ways to Navigate Social Feeds

Gretchen Pound, PhD
7 days ago
2 min read

You open your phone for “just a minute”—then find yourself lost in bad news and emotional content. You feel heavy, overwhelmed. That’s doomscrolling.

Staying informed matters, but our digital habits are quietly draining our mental health. It’s time to scroll more mindfully—and protect our peace in the process.

Why Social Feeds Trigger Anxiety and Burnout

Social media is designed to keep you engaged—not calm. Algorithms prioritize content that grabs your attention, often by sparking fear, outrage, or shock.

Negative content rises fast
Your feed learns your stress triggers
There’s no natural stopping point

This constant stimulation can overwhelm your nervous system, leading to anxiety, fatigue, and emotional burnout.

The Mental Health Toll of Digital Overload

Each scroll can quietly stress your nervous system. Here’s how it adds up:

Anxiety: Constant bad news keeps your brain in threat mode.
Emotional Numbness: Too much urgency leads to shutdown.
Hopelessness: Endless crises can make you feel powerless.
Addiction: Quick dopamine hits fuel compulsive scrolling.

Your mind wasn’t built for this much input—especially not all at once.

Digital Hygiene Is Mental Health Hygiene

Digital hygiene means setting healthier boundaries with your devices. It’s not about quitting—just using tech more intentionally.

Practiced regularly, it can:

Reduce overwhelm
Improve focus and sleep
Ease anxiety and comparison
Restore calm and control

Mindful Ways to Navigate Social Feeds

Try these 7 simple habits to scroll with intention and protect your peace:

Start & End Phone-Free – Avoid your phone during the first and last hour of your day.
Check In First – Ask yourself why you’re opening the app—bored, anxious, lonely?
Set News Limits – Stick to short, scheduled times for checking news or social media.
Curate Your Feed – Unfollow accounts that drain you; follow ones that uplift.
Use the 3-Post Rule – After 3 intense posts, pause and check in with your body.
Silence Notifications – Turn off alerts to reduce stress and distraction.
Swap Scrolling for Soothing – Try tea, a walk, or journaling instead of endless scrolls.

Being Informed Shouldn’t Cost Your Mental Health

Staying constantly plugged in doesn’t make you more caring—just more drained. You can care about the world and protect your mind. Grounded people make the most lasting impact.

Final Thought

Taming the doomscroll isn’t about tuning out—it’s about tuning in with intention. You have the right to set boundaries, protect your peace, and choose rest.

Next time the scroll pulls you in, pause and ask: What do I need right now?

Then choose yourself.

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