Written by Carmen Littlechild MSW, a Calgary Therapist
Let’s be honest, most of us have found ourselves scrolling endlessly online at some point. Whether it’s the news, social media, or online shopping, we are more online than ever before.
It’s an easy distraction, you open your phone for a quick break, just a few minutes to catch up, and suddenly an hour has gone by. With the rise of social media and constant access to information, it has become a regular part of daily life, whether we realize it or not, often leaving us flooded with information. This level of access has even led to new terms, such as “doom scrolling.”
Doom scrolling refers to spending extended periods of time online while consuming negative or heavy content, such as distressing news or emotionally intense media. While it may seem harmless, it can quickly turn into a negative feedback loop when it becomes more frequent or prolonged.
So even when we’re looking for something light or entertaining (sometimes we just need a good laugh), we can end up being pulled into heavier or more distressing material without intending to.
Why Can’t I Stop Doom Scrolling?
Social media apps are designed to have people stay on them for as long as possible, which makes it easy to fall into scrolling for extended periods. The algorithms on your “For You” feed keep track of your engagement. The more we interact with certain types of content, the more likely it is to continue appearing in our feed. Even just watching something for 10 seconds or commenting on a video tells the algorithm that we are engaging with the content.
But there are also times when you can fall down the rabbit hole, continuing to search for news updates or real-world events. Watching multiple angles or repeated footage of distressing incidents can have a deeper impact than we expect, and in some cases, can trigger intense emotional or physical responses, such as anxiety or panic.
This can increase our sense of fear, worry and anxiety about what is happening in our communities, our country, or even globally. When real-life incidents are shared or documented by bystanders, we are not just staying informed, we may also be witnessing vicarious trauma in real time. In my work, as a practicing therapist in Calgary, I often see how repeated exposure to distressing content can increase anxiety and leave individuals feeling overwhelmed or on edge.
Why Do We Find Ourselves Doom Scrolling?
Our brains are wired to look for patterns and track potential danger, even when there isn’t an immediate threat. This is part of how we’ve learned to stay safe. However, our brains don’t always distinguish between real and perceived danger in the moment. This is why we can feel genuinely scared while watching a horror movie, even though we know it isn’t real. In a similar way, repeatedly consuming distressing or negative content online can signal to our brain that something is wrong, keeping us alert and engaged. Wanting to keep informed can quickly turn into continued scrolling, even if it is causing us harm. Research from Statistics Canada shows that around 1 in 5 Canadians report losing sleep or engaging in less physical activity due to social media use, with some reporting increased anxiety or low mood. Put simply, our scrolling can affect our sleep.
Doom Scrolling and the Impact on Mental Health
When we doom scroll, our brains are constantly collecting information, which can lead the amygdala to assess potential threats, even if they are not necessarily happening to us.
Consuming negative content can activate hyperarousal symptoms, often referred to as fight-or-flight response. When this state is prolonged, it can leave us feeling more vulnerable to everyday life stressors. When our nervous system is activated, it’s as though the brain has declared a state of emergency, constantly scanning for potential threats or negativity (Vancampfort et al., 2026).
In doing this, the brain may overlook positive aspects in our lives. Therefore, it is important to intentionally look for balanced content, even while scrolling online.
How to Manage Doom Scrolling
Understanding these factors allows us to engage with scrolling in a more intentional and balanced way. While doom scrolling can feel automatic, there are small shifts that can help reduce its impact on our mental health:
- Increase awareness of your patterns: Notice when you reach for your phone and what type of content you’re consuming. Are you scrolling out of boredom, stress, or habit? Becoming aware of these patterns is the first step toward making more intentional choices.
- Be intentional with your engagement: As mentioned earlier, even brief interactions with content can shape what continues to appear in your feed. Being more selective with what you watch, comment on, or engage with can help reduce repeated exposure to distressing videos online.
- Balance your content intake: This might look like setting time limits on certain apps, taking breaks from social media, or being mindful of how long you’ve been scrolling. If your feed is filled with distressing or heavy content, it can keep your nervous system activated. Intentionally seeking out lighter or more positive content can help create a more balanced experience online.
Research suggests that these strategies can improve mental health and overall well-being (Lambert et al., 2022). Scrolling isn’t a bad thing, but being aware of how it impacts us can help protect our emotional and mental health.
Find Support at Assured Psychology
If this is something you’re finding yourself struggling with, you are not alone, and it is normal to have a human response to such accelerated information online.
If you are noticing that social media is having a greater impact on you, such as a decrease in mood, motivations, or overall outlook on life, it may be helpful to reach out for support.
At Assured Psychology, we offer counselling in Calgary and provide space to better understand what’s coming up for you and how to navigate it.
References
Lambert, J., et al. (2022). Taking a one-week break from social media improves well-being, depression, and anxiety. Journal of Social and Clinical Psychology. https://pubmed.ncbi.nlm.nih.gov/35512731/
Vancampfort, D., Gillis, V., & Van Damme, T. (2026). How arousal regulation shapes our work with patients: a Window of Tolerance perspective for physiotherapy – editorial. European Journal of Physiotherapy, 1–5. https://doi.org/10.1080/21679169.2026.2640295
Statistics Canada. (2022). Social media use and its impact on sleep, physical activity and mental health among Canadians. https://www150.statcan.gc.ca
Written by Carmen Littlechild, MSW. Carmen Littlechild is an Indigenous therapist, Master of Social Work, and Registered Social Worker based in Calgary, Alberta, practicing with Assured Psychology. She provides trauma-informed care with a focus on nervous system regulation, anxiety, and the impacts of lived experience. Carmen integrates approaches such as Cognitive Behavioural Therapy (CBT), Emotional Focused Therapy (EFT), somatic-based practices, alongside an eclectic, generalist approach to support clients in understanding their patterns and building self-compassion. Learn more about counselling in Calgary with Carmen Littlechild at AssuredPsychology.com