Stop the Scroll: How to Reclaim Your Peace in a Chaotic World

If you’re anything like me, you’ve probably found yourself scrolling endlessly through your phone, reading about the latest crisis or news that leaves you feeling drained, stressed, and maybe even a little hopeless. We’ve all been there. It’s called doom scrolling — and it’s something a lot of us do, even though we know it isn’t doing our mental health any favors.

But here’s the thing: It’s completely normal to feel anxious or overwhelmed about what’s happening in the world. We’re living in a time where things seem to change every minute, and it’s easy to feel like we’re not in control.

It’s important to remember though that you are in control of how you respond to these things. And the first step toward resilience—toward bouncing back and thriving in today’s world—is learning how to stop doom scrolling and take charge of your own mental health.

Why Doom Scrolling Happens

Let’s break it down. Doom scrolling is what happens when you get stuck on your phone, clicking one news article after another, even though you know it’s only making you feel worse. Your brain starts craving more information, even if it’s negative. It’s like a hamster wheel—you keep scrolling because your mind wants answers, even if they’re not the answers you need.

The problem is, all that negative news can wear you out mentally and emotionally. It’s easy to forget that you have the power to turn it off, take a step back, and refocus on what you can control.

How Doom Scrolling Affects Your Mental Health

When we focus too much on things that are out of our control, like world events or other people’s problems, it’s easy to feel helpless. But here’s the thing: Resilience isn’t about ignoring what’s going on around us. It’s about being able to handle tough situations and bounce back from them. And to do that, we need to protect our mental space.

I remember a time when I was glued to my phone, watching news updates about the economy, political drama, and natural disasters. It felt like the world was falling apart. But after a few weeks, I realized that this constant stream of negativity was affecting my mood. I felt anxious, frustrated, and disconnected from the people and things that actually made me happy. Staying so connected didn’t change anything in the world, but it definitely changed things within me, and not for the better. That was my wake-up call. I had to take a step back and protect my own peace of mind.  

3 Steps to Break the Doom Scrolling Habit

• Set Time Limits
  Sometimes we don’t even realize how much time we’re spending scrolling. One minute you’re reading a tweet, and the next, an hour has passed.

Try setting time limits for yourself. Use an app or your phone’s built-in features to restrict how long you spend on news apps or social media. When you know your time is limited, you’re less likely to waste it scrolling through things that drain your energy.  

• Take Breaks from Your Devices
  This one’s a game changer. We’re constantly connected to our phones and devices, which makes it easy to slip into doom scrolling mode without even thinking about it.

Try setting aside times in the day when you’re phone-free—whether that’s during meals, when you wake up, or before you go to bed. Giving yourself these breaks allows your brain to rest and refocus on the present moment.

• Choose What You Consume Carefully
  Not all news or social media is bad, but it’s important to choose what you consume. If certain news sources or social media accounts leave you feeling anxious or upset, unfollow them or mute them. Some social networks include an option to mute accounts for a certain amount of time.

Fill your feed with accounts that inspire and uplift you. For example, I follow some gardening and wellness accounts to help me feel grounded. These positive distractions help balance out the negative stuff.

Real-Life Example: Turning Stress into Action

Take my friend Jamie, for example. She used to scroll through her phone every night before bed, absorbing all the negative news. It made her feel like there was no hope for the future. But after realizing how much it was affecting her, she started using her free time to do something more positive. She began writing in a journal, focusing on gratitude and small wins from her day.

Over time, this practice helped her shift her mindset from stress to strength. Instead of feeling helpless, she started focusing on what she could do to make her world a little better—whether that was helping a friend, learning a new skill, or taking action on a cause she cared about.

How This All Ties into Resilience

Resilience is about bouncing back and being strong in the face of challenges. But we can’t be resilient if we’re constantly filling our heads with negative thoughts and worrying about things we can’t control.

When we stop doom scrolling, we take back control over how we respond to the world around us. We can choose to focus on what we can do—whether that’s taking care of our mental health, helping others, or finding ways to make the world a better place.

When we stop letting the news dictate our mood, we make space for positivity, growth, and action. That’s what resilience is all about. We may not be able to control everything happening in the world, but we can control how we show up in it. And that’s the first step to thriving.

So, the next time you feel the urge to scroll through the latest news, take a deep breath, put down your phone, and do something that helps you recharge. You’ve got this.