How Doomscrolling Impacts Autistic Individuals and Ways to Cope

Last Updated on December 1, 2025 by John Hookway

Have you ever kept scrolling through bad news and felt worried? Your heart might beat fast, and your mind may fill with fear. If you are autistic, this can feel even stronger.

Autism and doomscrolling together can cause big feelings and make you feel overwhelmed. You might find that scary stories stay in your mind longer. It can also be harder for you to calm down. Knowing about these effects helps you, your family, and your friends support each other better.

Table of Contents

Key Takeaways

Doomscrolling means reading bad news over and over. This can make you feel worried and stressed. Autistic individuals may feel stronger emotions from sad news. This can make it harder for them to calm down.
Setting clear limits on screen time can help stop doomscrolling. It also helps protect your mental health. Taking breaks from screens is helpful.
Doing physical activities can help you focus and feel less stressed. Changing your social media to show more positive things can help. This makes the internet feel safer.
Using sensory tools, like fidget toys or calming music, can help when you feel overwhelmed. Having a daily routine can help you sleep better. It also helps you do your daily tasks.
Talking to trusted friends or support groups can help you feel better. They can help you deal with doomscrolling.

What Is Doomscrolling

Definition

Doomscrolling means you keep looking at sad or scary news on your phone or computer. You might feel like you cannot stop, even when the stories make you upset.

Many people do this when they want to know what is happening in the world, especially during hard times. Doomscrolling often focuses on dark or disturbing news.

You use your smartphone to check news again and again. News feeds are designed to grab your attention, so you see more upsetting stories. This can make you feel tired and worried.

Doomscrolling can cause mood changes. You may feel stress, discomfort, or anxiety. You might keep reading bad news because you want to stay informed, but this can make you feel worse. The cycle of reading negative stories can make you feel like you have lost control. You may notice that you feel drained or sad after spending time doomscrolling.

Here are some facts about doomscrolling from recent studies:

You focus on negative news stories.
You rely on your phone for news updates.
News feeds use your attention to keep you scrolling.
You may feel emotionally exhausted after doomscrolling.
You can experience stress and anxiety.
You may feel a need to keep reading during a crisis.
You might feel like you cannot stop, which leads to emotional depletion.

Doomscrolling in Autistic Experiences

If you are autistic, doomscrolling can affect you in special ways. You might notice that upsetting news feels stronger or lasts longer in your mind. You may find it hard to stop thinking about what you read.

Autism and doomscrolling together can make you feel overwhelmed. You might have trouble calming down after seeing negative stories. You may also feel more anxious or stressed than others.

You could have a strong need to understand what is happening. This can make you check news more often. You might focus on certain topics that interest you, which can lead to more doomscrolling.

You may find it hard to filter out upsetting information. This can make it harder for you to relax or sleep.

If you notice these feelings, you are not alone. Many autistic people experience these challenges. Learning about doomscrolling helps you understand your reactions and find ways to cope.

Autism and Doomscrolling: Key Impacts

Sensory Overload

Visual Overstimulation

You may notice that your eyes feel tired after looking at screens for a long time. Bright colors, flashing images, and fast-moving text can make your brain work harder.

Autism and doomscrolling often combine to create strong reactions to visual input. You might feel overwhelmed when news feeds show many pictures or videos at once.

Your mind can struggle to process all the details. This overload can lead to headaches or make you want to look away. You may need breaks to help your eyes and mind rest.

Auditory Overstimulation

Sounds from videos, alerts, or notifications can add to your stress. You might hear loud voices, sirens, or music while scrolling. Autism and doomscrolling can make these noises feel even stronger.

Your ears may become sensitive, and you could feel anxious or upset. You may want to turn down the volume or use headphones to block out extra sounds. Taking control of your audio environment helps you feel calmer.

Try using silent mode or turning off notifications when you scroll. This can lower your stress and help you focus.

Emotional Effects

Heightened Emotional Responses

You may feel emotions more deeply than others. Sad or scary news stories can stay in your mind for a long time. Autism and doomscrolling can make these feelings stronger.

You might cry, feel angry, or get upset quickly. Your body may react with a fast heartbeat or sweaty palms. You may need extra time to calm down after reading bad news. Recognizing these feelings helps you understand your reactions.

Trouble Processing Negative News

You might find it hard to move past upsetting stories. Your brain can replay the news over and over. Autism and doomscrolling often make it difficult to let go of negative thoughts.

You may worry about things that are out of your control. You could feel stuck in a loop, reading the same sad stories again. This can make you feel hopeless or scared. You may need help to break this cycle and focus on positive things.

Anxiety and Stress

Increased Worry

You may notice that your worry grows as you scroll through news. Autism and doomscrolling can make you feel nervous about the future. You might think about worst-case scenarios or feel unsafe. Your mind may race with questions and fears. You could have trouble relaxing or enjoying other activities. You may need to set limits on your news intake to lower your anxiety.

Hyper-arousal

Your body can react strongly to stress. You may feel jumpy, restless, or unable to sit still. Autism and doomscrolling often lead to hyper-arousal, where your senses and emotions stay on high alert.

You might have trouble sleeping or concentrating. You may feel tired but unable to calm down. Taking breaks and practicing calming activities can help you reset.

Note: If you notice these signs, you are not alone. Many autistic people experience sensory overload, strong emotions, and anxiety from doomscrolling. Learning about these impacts helps you find ways to cope and protect your mental health.

Attention and Focus

Reduced Attention Span

You may notice that your attention span gets shorter when you scroll through a lot of negative news. Your brain tries to keep up with many stories at once. This can make it hard for you to focus on one thing for a long time.

You might start reading an article but quickly move to the next one. You may feel restless or distracted. Your mind can jump from topic to topic without finishing what you started.

Take short breaks from your screen. Stand up, stretch, or look out a window. This helps your brain reset and improves your focus.

Difficulty Filtering Information

You may find it hard to filter out unimportant or upsetting details. Your brain wants to process everything you see. This can make you feel overwhelmed.

You might remember small facts or images that bother you. You may have trouble deciding which news is important and which is not.

Autism and doomscrolling can make it harder for you to ignore negative stories. You may need help to sort through all the information.

Try these steps to manage information overload:

- Make a list of news sources you trust.
- Read only a few stories at a time.
- Ask someone you trust to help you pick out the most important news.

Sleep and Routine Disruption

Disturbed Sleep

You may have trouble sleeping after doomscrolling. Your mind can stay busy with sad or scary news. You might find it hard to relax before bed. Bright screens and late-night scrolling can make your brain think it is still daytime. This can keep you awake longer. You may wake up feeling tired or grumpy.

Turn off your devices at least 30 minutes before bedtime. Try reading a book or listening to calm music instead.

Routine Interference

Doomscrolling can also disrupt your daily routines. You may spend more time on your phone and less time on things you enjoy. You might skip meals, forget chores, or lose track of time. Your regular schedule can get mixed up. This can make you feel stressed or out of control.

You can protect your routines by setting limits on screen time. Use alarms or reminders to help you stay on track. Ask family or friends to support your healthy habits.

Remember, taking care of your attention, sleep, and routines helps you feel better every day.

Vulnerabilities in Autism and Doomscrolling

Autism and doomscrolling can make you more likely to feel upset by bad news. You might react in ways that are different from other people. There are a few reasons why this happens. Knowing these reasons can help you take care of your mental health.

Information-Seeking

You may really want to know what is happening around you. This feeling can get stronger when things are stressful. You might keep reading news to feel ready for anything.

Sometimes, you look for answers to help you understand confusing things. This need to know more can make you read lots of sad stories, even if they upset you.

You may care a lot about others and want to help them. This can make you read more upsetting news. Over time, this can make you feel more worried and stressed. You might find it hard to stop, even if you know it does not help you feel better.

Seeing news all the time can make your mind feel tired. You may feel worn out after a long time of doomscrolling.

Special Interests

Many autistic people have special interests they care about a lot. You might look for news about your favorite topics. If your interest is about world events, you may spend more time looking for updates. This can make you read the same kind of news again and again.

Sometimes, your special interest makes you happy and excited. Other times, it can pull you into reading sad stories. You may find it hard to stop, especially if you want to know everything. This can make doomscrolling feel even stronger for you.

Why you may be more vulnerable:

- Stronger feelings about bad news
- Too much information from many updates
- Trouble stopping when you are interested

Coping with Uncertainty

Not knowing what will happen can feel very hard for you. You may try to feel better by looking for more news. Doomscrolling can seem like a way to feel in control. But reading more sad news can make you feel even more stressed.

You might keep scrolling to avoid feeling unsure. This can make you feel stuck in a loop. The more you read, the more worried you feel. It can be hard to stop this cycle without help or tips.

Remember, it is okay to want information and routines. You can learn to handle doomscrolling by knowing your challenges and using healthy ways to cope.

Coping Strategies

Setting Boundaries

You can protect your mental health by setting clear boundaries around your screen time and the type of content you view. Boundaries help you feel more in control and less overwhelmed.

Scheduled Screen Time

Creating a schedule for when you use your phone or computer can make a big difference. You give your brain time to rest and recover.

Here are some ways to set healthy screen time habits:

Set Clear Time Limits: Decide how long you will spend on your device each day. Use timers or alarms to remind you when it is time to stop.
Integrate Screen Time with Goals: Use screen time as a reward for finishing tasks or meeting goals. This can help you stay motivated.
Prioritize Educational Content: Choose apps and websites that help you learn new things or practice skills.
Encourage Breaks and Physical Activities: Take breaks to move your body. Stretch, walk, or do another activity after using your device.
Set Up Screen-Free Zones: Pick places in your home where you do not use screens, like the kitchen or bedroom.
Offer Positive Reinforcement for Offline Activities: Give yourself a reward when you spend time away from screens.
Lead by Example: If you live with others, show healthy screen habits. Others may follow your lead.

A regular schedule helps your mind and body feel safe and calm.

Limiting Negative Content

Limiting how much negative news you see can lower your stress. Many autistic people feel upset after reading sad or scary stories online. You may notice that you think about these stories for a long time. Reducing your exposure can help you feel better.

Many autistic people face challenges on social media, which can lead to stress and sadness.
Seeing less negative content can help you avoid trauma and lower your anxiety.
Negative online interactions, like arguments or bullying, can make you feel lonely.
You may find it hard to stop thinking about bad experiences. Seeing less of this content can help you move on.

You can choose what you see online. It is okay to avoid news or people who make you feel bad.

Mindful Technology Use

Mindful technology use means paying attention to how you feel when you use your device. You can make choices that help you feel calm and safe.

Curating Feeds

You can control what you see on social media. Curating your feed means choosing who you follow and what content appears. This helps you create a safer and more positive online space.

Follow people who share supportive or uplifting content.
Use tools like “Mute” or “Block” to avoid negative posts or arguments.
Choose groups or pages that match your interests and make you feel good.
Social media can help you connect with others who share your interests. This can make you feel less alone.

A well-curated feed can lower your anxiety and help you enjoy your time online.

Unfollowing Stressful Sources

If certain accounts or websites make you feel upset, you can unfollow or block them. You do not have to see everything. Removing stressful sources helps you focus on what matters to you.

A study from the University of Waterloo showed that using mindful apps with calming colors and patterns can help you feel less anxious.

Spending just ten minutes a day on these apps can make a difference. You can try apps or settings that help you pause and check in with your feelings before you scroll.

Try to notice how you feel after using your device. If you feel stressed, take a break or change what you see.

Sensory Management

Managing your senses can help you cope with overload from doomscrolling. You can use simple techniques to feel more comfortable.

Calming Environment

Create a space that feels safe and relaxing. Lower the brightness on your screen. Turn off loud sounds or use headphones to block noise. Choose a quiet place to use your device. You can add soft lighting or calming objects to your space.

Set boundaries for when and where you check the news.
Check in with yourself before reading news. Ask, “How do I feel right now?”
Take breaks to breathe deeply or stretch.

A calm environment helps your brain and body relax.

Sensory Tools

You can use sensory tools to help your body feel better. Try fidget toys, weighted blankets, or soft textures. These tools can help you manage stress and stay grounded.

Use deep breathing or movement breaks when you feel overwhelmed.
Keep a favorite sensory item nearby when you use your device.
Spend time outside or do something creative to recharge.

Note: Sensory tools and calming activities can help you recover from overload and enjoy your day.

Support Systems

Support systems help you deal with doomscrolling. They make you feel less alone. You can trust people and use autism resources. These things help you stay healthy and strong.

Trusted People

You do not have to handle doomscrolling alone. Trusted people can help you change habits. They help you feel safe. You can talk to family or friends when you feel stressed. Support groups are also helpful. Sharing your worries makes them seem smaller. You can ask someone to check on you. They can remind you to take breaks from your device.

Friends or family help you stay on track.
Support groups give comfort and understanding.
Talking about feelings lowers the urge to doomscroll.
You feel less alone when you connect with others.

Reach out to someone you trust if doomscrolling makes you feel bad. Talking can help you feel better and supported.

Autism Resources

Autism resources give you tools to cope with doomscrolling. These tools help you set limits and practice mindfulness. You can find support in your community. These steps protect your mental health:

Set limits for checking news. Pick certain times to read news. Avoid checking all the time.
Practice mindful reading. Pause and ask yourself if you feel ready before reading news.
Use grounding techniques. Try deep breathing or moving to calm your body.
Find community support. Share your feelings with trusted people or professionals.
Take positive action. Volunteer or join groups to turn worry into good change.
Make time for rest and fun. Do things that make you happy and help you relax.

Autism resources help you build healthy habits. They give you control. You can find support online, in groups, or from professionals who understand you.

Positive Routines

Positive routines help you lower stress and doomscrolling. You can build habits that support your mind. These habits make your days feel balanced.

Relaxing Activities

Relaxing activities give your mind and body a break. You can try mindfulness like deep breathing or muscle relaxation. Guided meditation helps you focus and feel calm. Drawing, music, or going outside are also good choices.

Mindfulness calms your mind.
Creative hobbies make you happy.
Nature lowers stress.
Meditation helps you relax.

Pick one relaxing activity each day. Notice how your mood changes when you spend time away from screens.

Consistent Schedules

A regular schedule helps you feel safe and organized. Set times for meals, sleep, and screen use. Healthy routines make doomscrolling easier to avoid. Try not to check news in the morning or before bed. Replace screen time with offline fun like reading or games.

Choose news that is not negative.
Set a bedtime routine for better sleep.
Plan offline activities for your day.
Get help if doomscrolling affects your life.

Following a routine helps you build good habits and lowers stress. Ask someone to help you make a schedule that fits you.

When to Seek Help

Signs of Overwhelm

You may notice that doomscrolling starts to affect your daily life. Recognizing these signs helps you know when to ask for help. Your body and mind can show clear signals that you feel overwhelmed.

Heightened Emotional Response: You may feel strong emotions that change quickly. Sadness, anger, or worry can become intense after reading negative news.
Information Overload: Your mind may struggle to keep up with constant news updates. You can feel confused or unable to focus.
Difficulty Switching Off: You may find it hard to stop reading news, even when you want to. A strong sense of justice or need for answers can make it tough to set boundaries.
Physical Signs: You might feel tired all the time. Your body may move slowly, or you may not respond to others as you usually do.
Emotional Signs: You may feel distant from your feelings. It can be hard to explain your emotions to others.
Behavioral Signs: You might stop doing things you enjoy. You may lose interest in your favorite activities or spend less time with friends and family.

If you notice these signs, you do not have to handle them alone. Asking for help is a smart step to protect your well-being.

Support Resources

You can find many resources to help you manage doomscrolling and its effects. Support comes from professionals, community groups, and trusted people.

Mental health professionals understand how doomscrolling affects your nervous system. They teach you ways to protect yourself and set healthy boundaries.
Autism support services offer help for learning differences and mental health. These services support children, teens, young adults, and families.
Neurodivergent community groups discuss how doomscrolling impacts people like you. They share strategies to keep you safe and healthy.
You can set boundaries by choosing specific times to check the news. Mute or filter alerts to avoid constant updates.
Trusted allies, such as friends or family, can support you. You may also reach out to professionals for extra help.

Support is available in many forms. You can talk to a counselor, join a support group, or use online resources. Taking action early helps you feel better and stay safe.

If you feel overwhelmed, reach out for help. You deserve support and understanding. Your mental health matters.

You have special challenges with doomscrolling if you are autistic. You might feel anxious or have sensory overload. Your routines can get mixed up and make you feel bad.

Coping strategies can help you handle these problems. Many people do not understand autism or doomscrolling.

Some people think you should change without help.
Others may not accept you as you are.
Criticism can make you feel bad about yourself.

Think about your habits and how they affect you. Getting support and caring for yourself is important. You should be understood and accepted.

FAQ

What is doomscrolling?

Doomscrolling means you keep reading negative news online. You may feel stuck in a cycle of bad stories. This habit can make you feel anxious or sad.

Why does doomscrolling affect autistic individuals more?

You may feel emotions more strongly. You might focus on details and have trouble letting go of upsetting news. Sensory overload and anxiety can make doomscrolling harder for you.

How can you tell if doomscrolling is harming you?

Look for these signs:

Trouble sleeping
Feeling anxious or sad
Losing interest in hobbies
Difficulty focusing

If you notice these, take a break from screens.

What are quick ways to stop doomscrolling?

Try these steps:

Set a timer for screen use.
Unfollow negative accounts.
Do a relaxing activity.

Small changes help you feel better.

Can doomscrolling affect your sleep?

Yes, doomscrolling can keep your mind busy and make it hard to relax. Bright screens and stressful news can disturb your sleep schedule.

Who can help you manage doomscrolling?

You can talk to:

Family
Friends
Autism support groups
Mental health professionals

Support makes coping easier.

Are there apps that help limit doomscrolling?

You can use apps that block negative content or set screen time limits. Some apps offer calming colors and reminders to take breaks. 😊

Should you avoid news completely?

You do not need to avoid news. Choose trusted sources and limit how often you check updates. Focus on positive stories when possible.