As you lie in bed, ready to drift off to sleep, a sudden noise startles you. It might just be the wind slamming the balcony door shut, but your mind immediately jumps to worst-case scenarios.

Almost instinctively, your hand reaches for your phone, conveniently placed right next to you, perhaps even under your pillow. You open an app to quickly "check" what's happening nearby. One headline leads to another, and soon you find yourself immersed in news from around the globe, heart racing over a drought in East Africa or a geopolitical shift miles away.

If you find yourself unable to sleep, constantly refreshing for "just one more update," you may be engaging in what is known as doomscrolling.

Doomscrolling: Survival instinct gone wrong

"People in the UAE are currently glued to their screens due to the prevailing uncertainty in the world," says Nusrat Khan, a CDA-licensed clinical psychologist at HRIC Dubai. "When we feel this way, our brains naturally seek information to regain a sense of control. Initially a quest for safety, it quickly spirals into a draining cycle."

Whenever the world feels uncertain, our brains seek information to regain control. It starts as a safety search but ends up exhausting us

Nusrat Khan, Clinical Psychologist, HRIC Dubai

Khan defines doomscrolling as "the compulsive consumption of negative news for extended periods, often late at night." What begins innocently as "I'll scroll for 10 minutes before bed" can easily stretch into hours.

Our brains are wired to detect threats, a survival instinct, Khan explains. However, in times of uncertainty, this instinct keeps the amygdala (our brain's alarm system) on high alert. "Each new update seems essential, leading us into an anxious scrolling loop that spikes stress hormones and exacerbates feelings of unrest."

Why uncertain times make us more vulnerable

In times of distress, especially during periods of heightened regional tensions, people tend to be glued to their screens. Khan points out that this behavior stems from a desire to control the situation. "Your mind believes that one more update will make you feel safer or more prepared, but the internet cannot offer that resolution."

Instead of providing reassurance, the constant stream of alarming or conflicting information keeps the nervous system in a state of high alert, fueling anxiety and even 'vicarious trauma' from witnessing others' suffering online.

Mental and physical toll: Disruption of sleep patterns

Scrolling late into the night disrupts your sleep cycle, leading to mood swings, fogginess, irritability, and poor impulse control. "Sleep isn't a luxury; it's a psychological necessity," Khan stresses. "If you're sleep-deprived, your threat perception worsens, making you more reactive to news the following day. You're feeding the cycle."

Without sufficient rest, our ability to differentiate between fact and misinformation diminishes, making the world appear more chaotic and bleak than it truly is.

How to identify and address doomscrolling

The first step is recognizing the pattern. Khan recommends paying attention to physical and emotional cues like:

• Tense jaw or clenched muscles

• Dry mouth or shallow breathing

• Constant scrolling without completing a video or post

• Thoughts like, "Just one more update..."

• Realizing you've spent 30–40 minutes on the same app without gaining new information or a goal

If these signs resonate with you, it's time to disrupt the habit:

Breaking the cycle: It's about regulation, not willpower

A common misconception is that stopping doomscrolling requires "strength" or character. Khan disagrees, emphasizing that it's not about willpower but regulation.

"To stop, you need to regulate your behavior by first regulating your nervous system. Since digital platforms are designed to be 'frictionless,' we must introduce manual obstacles to our habits," she suggests.

One method is the "Three-Scroll Rule," allowing only three swipes of a feed before physically moving the phone to another room. Alternatively, Khan suggests the "Sunset Rule" for the vulnerable period between 11 pm and 3 am when doomscrolling is most likely.

Charging your phone in the living room or across the bedroom, where you have to actually walk to reach it, creates the necessary friction to break the trance state

Nusrat Khan, Clinical Psychologist, HRIC Dubai

"During these hours, our logical prefrontal cortex is fatigued, leaving the emotional brain in control. Charging your phone away from your reach creates the friction needed to snap out of the trance state," she advises.

Additional strategies to consider

Khan recommends maintaining a purposeful digital space. Limit yourself to one or two reliable updates daily to stay informed. "The UAE offers reliable information through verified announcements and mental health support lines," she mentions. "By choosing your sources in advance and sticking to them, you avoid the 'channel hopping' that triggers hyperarousal."

To safeguard your mental space, Khan suggests disabling push notifications so that you seek the news instead of it finding you. "Setting a timer for 10 or 15 minutes per session can act as a necessary reminder to return to your real life," she adds.

Consider using screen time-monitoring apps like Opal, ScreenZen, or Flipd, or replace passive scrolling with purposeful activities like educational podcasts or guided meditation. Khan also recommends Insight Timer for mindfulness exercises and structured reading.

“Although replacing doomscrolling with 'harmless scrolling' all night is not the solution, the best approach is to keep the phone away,” she concludes.

Offline alternatives

To counter the digital pull, Khan suggests engaging in "embodied" tasks that involve physical movement and interaction with the tangible world.

Cleaning out a closet is a commonly recommended activity as it grounds individuals and provides a sense of control over their immediate surroundings.

Other practical shifts include pursuing hobbies that don't require internet, such as painting, reading physical books, or sharing stories with loved ones.

Somatic grounding techniques like the 5-4-3-2-1 method or holding a cold glass of water can help shift your focus from the digital realm back to reality, according to Khan.

“Physical movement is highly effective in dissipating the adrenaline built up from consuming negative content. Community connections, such as video calls, real conversations, and sharing feelings with family, can also provide relief,” she emphasizes.

Practices like faith, prayer, reflection, and journaling are valuable tools for regulating the nervous system, especially during the holy month of Ramadan. If you feel overwhelmed, Khan suggests taking small local actions like assisting a neighbor or engaging in community initiatives.

A matter of civic responsibility

During times of collective anxiety, maintaining your own sense of calm extends beyond self-care. "Protecting your nervous system is an act of civic responsibility," Khan asserts.

Regulated individuals make better decisions and are less likely to impulsively spread misinformation that hinders official efforts. "Staying informed is essential, but being unregulated doesn't benefit anyone," she adds. "By setting boundaries, prioritizing sleep, and fostering local connections, we build the psychological resilience needed in these uncertain times."

If you or someone you know requires support due to distress, here are some UAE-based mental health services you can reach out to.

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