It’s all too easy these days to slip into a familiar, almost automatic loop — one that many of us know very well. You reach for your phone, telling yourself it’ll just be a quick check, and suddenly hours have passed. You’ve been scrolling through a steady stream of unsettling headlines, distressing updates, and digital noise. What begins as a search for clarity, comfort, or connection often leaves you feeling more tense, overwhelmed, and anxious — caught in a cycle that’s hard to break and harder still to notice while you’re in it.

I stumbled across a powerful article that introduced me to a term I hadn’t heard before: doomscrolling. More about the article here. It immediately struck a chord, and the more I read, the more I realised it described something I’d been doing without even knowing there was a name for it.

In this post, I want to unpack what doomscrolling is, why it’s so easy to fall into, and how becoming aware of it has started to shift the way I approach digital habits and mental health.

What it means:

Doomscrolling is when you get stuck in a loop of consuming upsetting or overwhelming content — like news about disasters, conflicts, climate change, or social injustice. The term became especially popular during the COVID-19 pandemic, but the behaviour has been around longer.

Why it happens:

• We have a natural instinct to seek out danger or bad news (known as negativity bias) so we can be prepared.
• Doomscrolling is often linked to negativity bias, where the brain prioritises negative information over positive content, making it harder to disengage.
• Social media and news apps are designed to keep us engaged, and emotionally charged and their content is often more “clickable.”
• In times of uncertainty, people feel the need to stay informed — even at the cost of their own mental health.

HOW CAN I STOP DOOMSCROLLING?

The article I read by Fanny Johnstone stirred something quietly familiar in me. I’ve always loved to draw, but it had been a long time since I last picked up a pencil.

I’ve always been drawn to textile design, but I found traditional graphic design software a bit overwhelming and unintuitive. It didn’t quite fit the way I like to work. So, I started looking into alternatives and discovered the app Procreate. It felt instantly more accessible and aligned with my creative process, allowing me to sketch ideas as they naturally flowed. I’m also curious about exploring Affinity Designer down the line, but for now, my focus is on building confidence and getting comfortable with Procreate before branching out further.

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Drawing a Line Through the Noise

I began by watching a beginner-friendly YouTube video, which turned out to be a great way to ease into it.

I was surprised by how quickly my mindset shifted. When I sketch — even if it’s on a screen (though grabbing a scrap of paper or a fresh page in a sketchpad works just as well) — I find myself fully present, focused, and noticeably calmer. My breathing slows, my shoulders drop, and for a little while, the grip of anxiety begins to loosen. Sketching doesn’t ask for perfection; it simply invites you to observe, to pause, to look closely — and most importantly, to breathe.

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Breaking the Doomscroll Cycle

Doomscrolling often stems from the urge to stay informed, connected, or simply distracted — especially during uncertain times. But constantly absorbing negative content without space to process it can overwhelm the mind, heighten anxiety, impact your mood, and lead to burnout. Sketching, however, offers a different kind of outlet — a gentle release that allows the mind to slow down and reset.

How drawing can help:

• It slows the mind. Unlike scrolling, sketching requires your attention to settle — on lines, shapes, shadows, and textures.
• It connects you to the present. Whether you’re drawing an object in front of you or an idea from your mind, it grounds you in the moment.
• It helps express emotion. You can sketch your mood, your fears, your hopes — without having to explain anything.
• It builds confidence quietly. Each page filled becomes a small act of creation and self-trust.

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Why It Helps with Anxiety

Research has shown that engaging in creative activities like drawing can help lower cortisol levels — the hormone linked to stress. Even short sessions of focused sketching or doodling can stimulate the parasympathetic nervous system, our body’s natural “rest and digest” mode that helps calm anxiety.

For me, the most powerful impact was the sense of agency it restored. I wasn’t just reacting to the world around me — I was actively creating something. That shift was quiet but meaningful, and it made all the difference.

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Getting Started (Without Pressure)

If you’re curious to try it for yourself, here are a few tips that helped me:

• Start small. Keep a pencil and sketchbook or notepad nearby. You don’t need fancy materials — just some time to draw.
• Don’t worry about talent. This isn’t about being an artist. It’s about connecting to yourself.
• Use drawing prompts (like “draw what you see from your window” or “sketch how you feel”) to guide you when you’re unsure.
• Make it a ritual. Even five minutes a day can make a difference — first thing in the morning or as a wind-down at night. I’ve found that winding down in the evening is the most effective way for me to relax and ease into sleep.
• Using your iPad at night? Don’t forget to turn on night mode — it’s easier on the eyes.

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From Scrolling to Sketching: A Simple, Lasting Shift

In a world that constantly pulls us in a hundred directions, sketching helped me find stillness and has become my soft place to land, a space where the noise fades and something more nourishing starts to emerge. I still have anxious days. But now, instead of reaching for endless feeds, I reach for my pencil.

And it turns out, that one small choice has made all the difference.

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Have you found a creative outlet that helps ease your anxiety? I’d love to hear what works for you — feel free to share in the comments. You can also contact me here. Let’s keep the conversation gentle and real.

If you’d like more reflections like this, make sure to subscribe to the blog — for calm, creativity, and connection.

References:

Websites:

MSN

MSN News Article

Guardian

Procreate

Affinity Designer

Youtube Procreate for beginners.