Picture this: You just returned home from a long day of work or school, and you finally have some time to yourself. What do you do? You take out your phone, open Instagram, and before you know it, it’s past 1 AM. You only have 6 hours left until you have to wake up for another day at work. What you just experienced is called doomscrolling. And if you spend even 2 hours doing this every day, that’s a significant amount of your life spent on a habit that doesn’t serve you. We got an opportunity to visit the BetterPlace Health clinic, a leading mental health service provider in South Delhi. They provide some of the best therapists in Delhi, who helped us understand why you can’t stop doomscrolling and what you can do about it.
What Is Doomscrolling, Really?
According to Ms. Lovleena Sharma, a clinical psychologist at BetterPlace Health, doomscrolling is often seen as a deliberate habit of endlessly scrolling through social media. Left unchecked, it can lead to significant stress. She explains that when we spend too much time on social media or news feeds, our minds can gradually become burdened—often without us even realising it. Since these platforms are such a routine part of daily life, the constant exposure to negativity can subtly affect how we feel and how we cope with things day to day.
The Psychology Behind Doomscrolling
Ms. Sulagna Mondal, a clinical psychologist at BetterPlace Health, explains that when you’re feeling overwhelmed with life, your brain tries to cope by using anything that provides momentary relief, distraction, or control. Doomscrolling fits the bill perfectly. Even if it doesn’t solve anything, it provides a quick little dopamine boost, enough to keep you going. It’s like a nervous reflex.
You pick up your phone to “check one thing,” and 40 minutes later, you’re buried in the depths of Instagram reels. The clinical team at BetterPlace Health found that doomscrolling is often an avoidant behaviour in disguise. You don’t scroll for entertainment or to see what your friends are up to. You scroll to dodge what’s going on inside you. It’s a digital escape hatch that feels good for a moment but doesn’t resolve the root cause.
Why It Makes You Feel Worse (Even if It Feels Good in the Moment)
Unfortunately, the short-term appeal of doomscrolling comes at a long-term cost. According to Dr. Akul Gupta, a consultant psychiatrist at BetterPlace Health, you might notice racing thoughts or rising stress after spending excessive time online. Other symptoms include poor sleep (especially if you scroll before bed), emotional fatigue or numbness, or even paralysis from information overload.
It’s a vicious loop: stress leads to scrolling, and scrolling leads to more stress. Think of it like drinking salt water when you’re thirsty. It feels like it’s helping, but it’s only making things worse. The BetterPlace Health team often works with clients who suffer from burnout, anxiety, or constant fatigue. Many of them don’t realise that their digital habits are part of the problem until they dig deep into the mind of their client and identify the root cause of their condition.
Breaking the Cycle Without Blame
Doomscrolling is a common symptom. According to a study conducted on college students, 1 in 4 people doomscroll. So if you’re going through he same thing, don’t panic, and don’t be hard on yourself. Know that doomscrolling often starts when your life gets tough, and you are just doing your best. The first step is to be aware that you have a habit of doomscrolling. You don’t need to delete every app or lock your phone in a drawer; small and mindful lifestyle changes can make a big impact on your habits. Try these:
- Set soft limits, like turning off notifications or using screen-time reminders.
- Create rituals, like reading fiction or using calming audio before bed.
- Replace the habit, not the device—listen to music, pursue a hobby, journal, or stretch instead.
The goal is to consistently replace your habit of doomscrolling with healthier ones, so you don’t need to worry about perfection. Think of it as training your brain to rest, not just powering down your phone. As Ms. Lovleena puts it, “We help you understand why you’re drawn to doomscrolling in the first place. That’s the first step to changing it.”
When Scrolling Reveals Something Deeper
Here’s the hard truth: your habit of doomscrolling might be due to something deeper. It may be a way for you to cope with anxiety, depression, or emotional exhaustion. That’s where professional support can make a difference. A clinic like BetterPlace Health can help you uncover the root cause of your doomscrolling and treat you from the ground up. If you’re looking for a psychiatrist or psychologist in Delhi, consider choosing a service provider that gives you access to both. Because the real goal isn’t digital detox. It’s to understand yourself. And sometimes, the best thing you can do for yourself is talk to someone who gets it.
