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Doomscrolling: How to Break the Cycle

Doomscrolling. It makes us miserable. It negatively impacts our mental health. But most of us have done it. Why? And what can we do about it?

A Verywell Health article lays out how to break the habit and reclaim your time and your head space.

Doomscrolling, also known as doomsurfing, is when you begin consuming sad, scary, or negative news online and continue to do so – even though it’s making you unhappy, depressed, or anxious.

For example, during the COVID-19 pandemic, many people found themselves obsessively checking statistics, going down rabbit holes for new information, researching new strains of the evolving virus, or consuming news about overwhelmed hospitals locally and around the world. The pandemic contributed to a sharp rise in doomscrolling, as the 24-hour news cycle, the abundance of negative news, and the extra time people had on their hands contributed to a vicious cycle. What may begin as a legitimate search for information can take on a life of its own.

Research has shown that this habit can lead to information overload, feelings of overwhelm, changes in mood and rising anxiety, even without your noticing. As nearly one-third of American adults are already affected by anxiety, doomscrolling exacerbates an existing problem.

Why is doomscrolling bad for you?

It affects your physical health and may lead to exercising less, eating in unhealthy ways, weight gain, fatigue, and listlessness.

It can negatively impact your emotional health, causing you to replay negative thoughts in your head, and contributing to fear and sadness. When it becomes a pervasive habit, it can lead to stress responses from the sympathetic nervous system. For example, when you read a negative article and become scared, it raises your heart rate, as you continue to consume more and more negative and distressing content, that elevated fear response can lead to a heightened state of chronic stress, depression, and health problems.

Research has shown that a majority of people find doomscrolling problematic to some degree: 27.5% find it minimally problematic, 27.3% consider it moderately problematic, and 16.5% of people find doomscrolling severely problematic.

What can you do about it?

We frequently slip into social media scrolling habits that are passive, habitual, and mind-numbing. The first step is becoming aware that you are engaging in a negative cycle that is not helpful. Regaining a sense of agency is a place to start.

Then you can begin to take active steps to break the habit:

  • Notice the times of day and places where you tend to slide into this habit.
  • Avoid information sources that cause elevated stress.
  • Disable notifications on your phone or other electronics.
  • Make your bedroom an electronics-free zone.
  • Limit the time you spend on social media. Use an app or timer to track your usage.
  • Take advantage of “do not show” features in apps that allow you to select the content you see.
  • Plan real-life activities to replace the time you would otherwise spend on social media.
  • Practice relaxation exercises or meditation.
  • Set a screen-free schedule for yourself.

Then fill your life with positive people and experiences to replace the void:

  • Reach out to friends or family.
  • Find a way to help someone else.
  • Listen to music.
  • Engage in an activity you enjoy.
  • Get up and get active.
  • Step outside. Take a walk.
  • Explore a creative outlet.

Taking back your life from negative patterns is possible. It all begins with taking one small, positive step.

Read the full article here.

Or learn more about doomscrolling over at The Guardian.

 

Olivine, Ashley, PhD, MPH. “Doomscrolling: The Meaning and Impact on Mental Health.” Verywellhealth.com, 27 June 2023, https://www.verywellhealth.com/doomscrolling-7503386.

Photo by freestocks on Unsplash