Let’s be honest; you didn’t plan to spend half your evening reading bleak headlines, scrolling through social media rants, or watching one more TikTok. But somehow, here you are. Again.
And if you’ve noticed yourself feeling more anxious, unmotivated, or flat after spending time online… you’re not imagining it. At Journey Psychology in Sherwood Park, we’ve been hearing from more and more clients who are struggling with what’s now known as doomscrolling; that endless, often mindless, habit of consuming stressful or negative content online.
But here’s the thing: doomscrolling isn’t a flaw in your character. It’s a survival strategy… just not a very helpful one long term. Let’s talk about why we do it, how it’s affecting our minds and bodies, and what you can do to reclaim your time and your peace.
What Is Doomscrolling?
Doomscrolling is the act of compulsively scrolling through negative, distressing, or anxiety-inducing content; usually on social media or news apps.
It tends to show up during times of stress or uncertainty (and let’s face it, 2025 has had its fair share of both).
You might catch yourself checking “just one more” article, falling into a rabbit hole of bad news, or telling yourself you need to stay informed; but instead, you’re feeling emotionally overwhelmed, disconnected, or burnt out.
Why We Can’t Look Away
Here’s the psychology of it: your brain is wired to scan for danger. It thinks that by staying alert and updated, you’ll be safer. But in today’s digital world, that instinct goes into overdrive.
So what starts as staying informed quickly becomes a full-body stress response.
You might notice:
- A racing heart
- Restlessness or tension
- A heavy, low mood
- Sleep disruptions
- Difficulty focusing
We see this often in our Sherwood Park therapy practice; clients come in saying, “I’m exhausted, but I can’t stop checking my phone.”
The truth is, doomscrolling keeps your nervous system in a constant state of threat. No wonder it’s so hard to rest, recharge, or feel okay.
What It’s Costing You (That You Might Not Even Notice)
Even if you’re high-functioning on the outside, doomscrolling can quietly erode your:
- Emotional regulation
- Mental clarity
- Motivation
- Boundaries
- Sense of safety in the world
It’s not just the content itself; it’s the constant stimulation and lack of recovery that leave your mind foggy and your mood flat. If you’re stuck in this cycle, mental health therapy services in Sherwood Park (like what we offer at Journey Psychology) can help you reset; gently, and without judgment.
How to Start Breaking the Doomscrolling Habit
1. Get Curious, Not Critical
Instead of shaming yourself for picking up your phone, ask:
“What am I really looking for right now?”
Maybe it’s distraction. Comfort. Connection. A sense of control.
Once you understand the need, you can meet it in healthier ways. This is where Cognitive Behavioural Therapy (CBT) can be really powerful; it helps you uncover the patterns behind your behaviour so you can change them.
2. Set Micro-Boundaries With Your Devices
We’re not saying go live in the woods and ditch your phone. Just try this:
- Move news apps off your home screen
- Leave your phone in another room during meals
- Set “no-scroll” windows (like the first 30 minutes after you wake up)
- Turn off non-essential notifications
Over time, these small changes create big mental space. And they’re a lot easier to maintain than going cold turkey.
3. Find Your Calm Again
If you’re scrolling to calm your nerves, it makes sense; but it’s probably not working.
Instead, your nervous system might benefit more from:
- Time in natural light (even a 10-minute walk)
- Deep breathing or grounding exercises
- Journaling what’s really on your mind
- Engaging your senses (music, warm tea, soft textures)
We often use ACT (Acceptance and Commitment Therapy) at Journey Psychology to help clients re-center their lives around values and presence; not fear.
4. Rebuild Meaningful Connection
Doomscrolling creates the illusion of connection, but often leads to emotional isolation.
So reach out. Share your thoughts with a real human. Reconnect with someone you trust. Or, talk to a therapist who can help you sort through the anxiety, numbness, or overwhelm that’s bubbling underneath the scroll.
Our mental health therapy services in Sherwood Park are designed to help you not just stop doomscrolling; but understand why it’s happening and what you actually need instead.
This Isn’t Just About Screens; It’s About Self-Compassion
You’re not lazy. You’re not addicted to your phone. You’re likely just trying to self-soothe in a world that’s overwhelming by design.
Therapy isn’t about telling you to “just stop scrolling.” It’s about helping you figure out:
- What you’re escaping from
- What you’re craving
- How to build healthier, more fulfilling habits
At Journey Psychology, we offer a range of evidence-based approaches; from CBT and ACT to DBT and Solution-Focused Therapy to help you get grounded, gain clarity, and reconnect with the parts of your life that matter most.
Ready to Reclaim Your Time, Energy, and Peace?
If you’re caught in the scroll and feeling the emotional side effects, we see you. And we’re here to help.
Whether you’re dealing with anxiety, burnout, or just a constant low hum of stress, our therapists in Sherwood Park offer personalized support for your modern-day mental health needs, contact us today and get started with a free 15-minute consultation.