You’re Not Addicted, Your Nervous System is Overloaded
- 19 hours ago
- 6 min read
Certified Health Coach and transformation strategist helping midlife women reinvent their wellness, leadership, and identity with grace and purpose. I teach alignment over hustle and resilience over burnout.
If you’ve ever lost an hour scrolling and blamed yourself, it’s not a discipline problem. It’s a signal from your nervous system. In today’s overstimulated world, doom scrolling doesn’t mean you’re addicted or weak. It’s your brain’s way of handling overload. Understanding this is the first step to breaking the cycle without shame.
Why doom scrolling feels impossible to stop (and what your body is asking for
There’s a moment most of us recognize. You pick up your phone to check one thing, and suddenly, forty minutes are gone. You don’t remember what you read. You just feel heavier. Not informed. Not connected. Drained.
Most people interpret this as a lack of discipline. But what if it isn’t? What if it’s about your body? For many, doom scrolling isn’t a true addiction. It’s a response from the nervous system to constant stimulation. The brain isn’t broken. It’s overloaded, and that overload changes how we act.
We live in a world where our nervous systems were not built to handle constant alerts, nonstop headlines, urgent notifications, emotional comparisons, and real-time global crises. The body adapts in the only way it can. It doesn’t become stronger. It becomes numb.
“The brain isn’t broken. It’s overloaded, and overload changes behavior.”
Your brain is trying to help you, not work against you. The nervous system’s main job is to keep you safe. When stress builds up from work, uncertainty, social tension, or personal worries, the brain looks for ways to regulate. Not for happiness or productivity, but for balance.
Scrolling offers a fast distraction. It narrows attention. It gives a momentary sense of control. For a few seconds, the outside world shrinks to a moving screen. “Scrolling isn’t a weakness. It’s the nervous system reaching for relief.”
This isn’t a sign of weakness. It’s your nervous system looking for relief. The problem is that today’s feeds are full of urgency, outrage, tragedy, new information, and comparisons. Instead of calming you, scrolling often adds more stress.
The brain freezes under excess input. And freeze doesn’t look dramatic. It looks like staring at a screen, losing time, feeling emotionally flat, having low motivation, or feeling disconnected from your own life.
This is mild dissociation. It’s not a disorder, but a way of coping. It’s important to understand this difference. Shame keeps the cycle going, but compassion can break it.
Why this intensified after quarantine
During the global quarantine, many natural regulators disappeared. Movement dropped. Social contact narrowed. Routine dissolved. Screens became work, news, connection, and escape all at once.
Research from that period showed increased anxiety and compulsive media consumption.[1] [2] But the behavior wasn’t random. People were trying to regulate fear with fewer grounding anchors. When your nervous system can’t release stress through movement, social time, or a change of scene, it looks for the quickest fix. That fix is often your phone.
Even after lockdowns ended, many people’s brains didn’t fully adjust. Silence started to feel strange. Stillness became unfamiliar. The body got used to constant input and forgot how to rest. This isn’t a weakness. It’s your body adapting to long-term overload.
Dissociation in everyday life
When people hear “dissociation,” they often think of extreme trauma. But mild dissociation is common when we’re under constant stress.
It can look like:
zoning out mid-conversation
scrolling without awareness
emotional detachment
feeling disconnected from surroundings
low motivation or flatness
These aren’t character flaws. There are signs that the nervous system is conserving energy.
Modern stress brings many problems we can’t solve, like economic worries, political tension, social comparison, and online outrage. The brain can’t fix these threats. When we can’t act, we freeze, become numb, and disconnect.
Scrolling becomes a socially acceptable freeze response. Looking at it this way changes the question from blame to curiosity, "What is my body trying to protect me from right now?" Curiosity opens doors that shame closes.
“Dissociation isn’t failure. It’s the nervous system conserving energy under overload.”
The dopamine loop: No need for moral panic
Scrolling does activate dopamine. Each swipe delivers a small reward signal, training the brain to keep searching. But dopamine isn’t the villain. It’s part of how humans learn and explore. The cycle looks like this, stress leads to scrolling, which creates a micro reward, followed by a drop, then scrolling again. The drop feels like restlessness or emptiness. The brain looks for another boost. This isn’t a moral failing. It’s your nervous system trying to regulate itself with tools designed to keep your attention. Your behavior makes sense in context. When you understand it, you can change it. Change doesn’t happen by force, but by finding new habits.
A gentle reset framework for your system
You don’t interrupt doom scrolling by attacking yourself. You replace the regulation strategy.
Interrupt autopilot: Find small ways to manage your scrolling. This isn’t punishment. Try gray scaling your screen, logging out of apps, or pausing for five seconds before opening a feed. Being aware helps break automatic habits.
Give your body a physical signal: Regulation happens through sensation, not debate. Step outside, stretch, or take a deep breath with your feet on the ground. These actions tell your nervous system you’re safe.
Add micro presence: Presence doesn’t require meditation retreats. Sip a drink slowly. Notice one sound. Feel sunlight. Small moments retrain the brain to experience safety offline. As we begin to reconnect to ourselves, we’re able to enjoy the little things in life again.
The goal isn’t to be perfect. It’s to find a healthy rhythm. The real issue isn’t scrolling. It’s recovery. The nervous system evolved for cycles, stress followed by recovery, followed by integration.
Modern life piles on stimulation without breaks. Instead of recovering, scrolling adds more input. The cycle never ends. Unfinished stress builds up as tiredness, anxiety, numbness, or mood swings. The system doesn’t fail, it just gets stuck. The solution isn’t abandoning technology. It’s restoring balance.
Information needs digestion. Stimulation needs silence. Connection needs solitude. This isn’t a luxury. It’s basic maintenance for your body. Without recovery, the brain cannot reset. Without a reset, the nervous system never leaves survival mode.
Returning to yourself
When people reduce compulsive scrolling, they often feel discomfort before relief. Silence exposes emotions. The feed was buffering. That doorway feels threatening, but it’s also where regulation lives.
Feeling isn’t failure. Feeling is integration. And integration is how the nervous system remembers safety. The goal is not to eliminate scrolling. It’s to widen your range of regulation tools so your brain doesn’t rely on one strategy.
Choice is freedom. Freedom starts when we notice our habits and choose something new. The next time you catch yourself scrolling longer than you meant to, pause before judging yourself. Ask gently, "What am I trying not to feel?" Not to fix it. Not to analyze it. Just to notice.
Awareness is the first step to resetting. You’re not broken. You’re just human in a busy world. Every time you choose to be present, even for a moment, you help your nervous system heal. It builds resilience in modern form.
Read more from Beverly K. Johnson
Beverly K. Johnson, Health and Wellness Coach
Beverly Johnson is a Certified Health Coach, speaker, and midlife wellness strategist helping women navigate hormonal transitions, workplace burnout, and identity shifts with resilience and clarity. Drawing from her background in wellness, leadership, and personal transformation, she developed the MindBodySoul Reset, a science-informed framework for sustainable wellbeing. Beverly’s work bridges emotional intelligence, hormonal health, and intentional leadership to support high-performing women in thriving personally and professionally. She writes about reinvention, alignment, and the evolving landscape of women’s wellness.
References:
[1] Gao, J., Zheng, P., Jia, Y., Chen, H., Mao, Y., Chen, S., Wang, Y., Fu, H., & Dai, J. (2020). Mental health problems and social media exposure during the COVID-19 outbreak. PLOS ONE, 15(4), e0231924.
[2] Holman, E. A., Garfin, D. R., & Silver, R. C. (2020). Media exposure to collective trauma, mental health, and functioning: Does it matter what you see? Psychological Science, 31(8), 1110–1119.
[3] Alter, A. (2017). Irresistible: The rise of addictive technology and the business of keeping us hooked. Penguin Press.
[4] Porges, S. W. (2011). The polyvagal theory: Neurophysiological foundations of emotions, attachment, communication, and self-regulation. W. W. Norton & Company.
[5] Twenge, J. M. (2019). iGen: Why today’s super-connected kids are growing up less rebellious, more tolerant, less happy—and completely unprepared for adulthood. Atria Books.
