Why You Can’t Stop Doomscrolling
How Complex Trauma Fuels Compulsive Seeking and Emotional Numbing
Do you find yourself endlessly scrolling through bad news—war, disasters, political chaos—even though it leaves you feeling worse? You know it’s unhealthy, yet you can’t stop.
This isn’t just a bad habit. Doomscrolling is often a symptom of deeper wounds—specifically, complex trauma.
In this article, we’ll explore:
- The shocking statistics on doomscrolling and mental health
- How complex trauma creates an addiction to negativity
- 5 key ways unresolved trauma keeps you trapped in the doomscroll cycle
- Practical steps to break free and heal
Let’s dive in.
Doomscrolling By the Numbers: A Mental Health Crisis
Before we explore the why, let’s look at the what:
- 56% of social media users report anxiety or stress from excessive news consumption. (Source: American Psychological Association)
- 74% of Americans feel overwhelmed by the news.
- Over 60% check their phones within five minutes of waking up—often diving straight into negative content.
- 25-34-year-olds spend over 3 hours a day doomscrolling. (Texas Tech University Study)
Why does this happen? Because doomscrolling isn’t just about "staying informed." For many, it’s an unconscious attempt to regulate emotions rooted in complex trauma.
The Link Between Doomscrolling and Complex Trauma
Complex trauma (C-PTSD) stems from prolonged abuse, neglect, or dysfunction in childhood. Unlike single-event PTSD, it rewires the brain’s stress response, attachment system, and emotional regulation.
Doomscrolling isn’t random—it’s a trauma response. Here’s how:
1. Unhealthy Attachments: When Connection Goes Wrong
In a healthy childhood, parents teach kids how to form balanced relationships with food, entertainment, and social interactions. But in complex trauma:
- A child’s emotional needs go unmet.
- They attach to anything that provides temporary relief (food, screens, substances).
- Over time, this becomes an addiction—chasing dopamine hits to numb pain.
Doomscrolling fits this pattern perfectly. It offers:
- A false sense of "connection" (to the world, to outrage, to drama)
- A dopamine rush (even if the content is negative)
- An escape from inner emptiness
The result? You scroll because it hurts—not despite it.
"Trauma survivors often seek what feels familiar, even if it’s destructive. Doomscrolling recreates the chaos they grew up with."
2. Unhealthy Default Settings: Why Negativity Feels "Normal"
Complex trauma rewires your brain to expect pain.
If your childhood was filled with:
- Unpredictable anger
- Chronic sadness
- Helplessness
…then your nervous system learns: "This is safety."
Example:
- A person who grew up in chaos might feel bored in peace.
- A survivor of emotional neglect might seek out news that confirms, "The world is unsafe."
Doomscrolling feeds this loop. It keeps you in a state that feels familiar—even if it’s harming you.
3. Addiction to Chaos: When Crisis Feels Like Home
Many trauma survivors unconsciously crave chaos because:
- It mimics their childhood environment.
- Adrenaline (from anger, fear, or outrage) makes them feel alive.
- It distracts from inner numbness.
Sound familiar?
- Do you scroll until you’re angry about politics?
- Do you obsess over disasters you can’t control?
This isn’t curiosity—it’s trauma reenactment.
4. Hypersensitivity to Injustice: The "Fight" Response on Overdrive
Complex trauma often involves chronic unfairness—being punished too harshly, ignored, or betrayed.
As an adult, this can manifest as:
- Rage at world events (even those unrelated to you)
- Obsessive "fixing" of problems (e.g., arguing online for hours)
Doomscrolling feeds this cycle:
- You see injustice → You feel enraged → You seek more injustice to fuel the fire.
It’s a self-perpetuating trauma loop.
5. Fear of the Unknown: When Worst-Case Scenarios Feel Safer
Trauma survivors often prefer certain misery over uncertain peace.
Why? Because:
- Chaos was predictable in their childhood.
- The unknown feels terrifying.
Doomscrolling provides an illusion of control:
- "If I know about every potential disaster, I can prepare."
- "If I assume the worst, I won’t be blindsided."
But in reality? It keeps you trapped in fear.
How to Break the Cycle: Healing Beyond Willpower
You can’t just "stop" doomscrolling. You must heal what’s driving it.
1. Treat It Like an Addiction
- Abstinence phase: Delete news/social apps for 30 days.
- Boundaries: Limit exposure (e.g., "10 minutes, then stop").
2. Recognize Your Triggers
- Are you scrolling when stressed? Lonely? Numb?
- Replace doomscrolling with healthy coping (walking, calling a friend).
3. Rewire Your Default Settings
- Practice calm. Meditation, breathwork, and therapy help reset your nervous system. (Learn more about trauma recovery here.)
4. Focus on What You Can Control
- Your actions (not world events)
- Your community (not distant crises)
5. Seek Trauma-Specific Help
Programs like complex trauma therapy address root causes—not just symptoms.
Doomscrolling Is a Signal—Not a Flaw
If you can’t stop doomscrolling, your brain isn’t broken—it’s adapting.
Complex trauma taught you to seek comfort in chaos. But healing is possible.
Ask yourself today:
- What emotion am I trying to avoid by scrolling?
- What healthier connection can I cultivate instead?
You deserve more than endless dread. You deserve peace.
Additional Resources to Support Your Journey
You don’t have to navigate this path alone. Explore these resources designed to support and empower you:
- ALIGN Courses: Practical, self-paced, trauma-informed tools to help you navigate recovery with clarity and confidence.
- Article: Read “Being a Chameleon – “How Complex Trauma Shapes Your Sense of Self” for actionable insights into overcoming trauma’s long-lasting effects.
Healing is a journey of self-discovery and empowerment. You don’t have to walk it alone. Let’s take the first step together