Doom-scrolling: What Is It and How to Prevent It?
Have you ever found yourself mindlessly doom-scrolling news sites or social media for hours or perhaps hitting refresh multiple times a day on your top news sites to get the most current updates? Somewhere in the midst of scrolling and clicking on the news of the latest crisis in the world, you begin feeling negative news overload, overwhelmed feelings of fear, helplessness, hopelessness, increased anxiety and depression.
Doom-scrolling, a phrase that gained popularity during the start of the COVID-19 pandemic, is where people spend an excessive amount of screen time devoted to reading negative news. At times, it can feel like a compulsion and an addictive behavior.
Staying updated and aware of current events in the world is important and can help add a certain element of control in what can seem an out of control world full of uncertainty. However, it is important to understand that too much negative news or doom consumption can adversely affect your mental health, and taking the necessary precautions to protect yourself and your peace of mind is advisable.
Stephanie J. Wong, a California clinical psychologist, states, “constantly consuming bad news can lead to catastrophizing, or focusing on the negative aspects of the world around you in a way that makes it more and more difficult to notice anything positive.” It can also affect mood and daily functioning by numbing you to your own personal thoughts and feelings.
A 2018 study published in the Journal of Social and Clinical Psychology found the less time people spend on social media, the less symptoms of depression and loneliness they felt.
Ways to protect the effects of doom scrolling on your mental health:
1. How is the negative information affecting you?
Social worker Natasha Bryant recommends using your emotional responses to news as a guide to setting boundaries. If the news you are consuming is causing you to feel overly fearful, depressed or to have negativity spirals and heightened anxiety, then step away from them. Be conscious of your thoughts, feelings and functioning. Do you feel more anxious? Are you able to be present in the current moment, or do you find yourself constantly thinking of anxiety provoking things or doom-scrolling for more information? Your mental and emotional self care is what is going to help you respond to the information in healthy ways.
2. Focus on what you can control.
When you feel out of control, ask yourself what is in your control. Can you donate time or resources or contribute to a solution?
3. Create boundaries for yourself.
Choose credible, ethical and objective news sources and sites rather than sensational, alarmist ones that illicil fear. Make a plan for what subjects and topics you will consume, for how long and at what time of the day. If you are scrolling first thing in the morning, it may impact the rest of your morning or day. If you scroll before bed, it’s likely to impact you being able to relax and get peaceful sleep. Think through a plan for what time of the day is the best for you. Consider leaving all screens outside of your bedroom therefore creating a physical boundary and space in which technology and social media are not present.
4. Set a time limit.
Limit your news intake by using a timer or alarm. Limiting negative news consumption and setting boundaries can be an important act of self-care. Practice limiting to 10-20 minutes of scrolling, and reflect on how this works for you. Try to watch summaries of the news and not the whole news program. Be proactive, and remove media triggers. Use a phone app that can limit screen time and block certain websites or even delete them.
5. Find a balance.
If you spend 15 minutes on doom-scrolling, consider also spending 15 minutes on inspirational-scrolling. Spend time on happy things, and make scrolling a positive experience by cultivating optimism and positivity to counter the negative news overload. Watch a cute animal video or a humorous sit-com or search for positive, good news.
6. Connect with yourself, others and nature.
Take the focus from expecting the worst and ground yourself getting your mind to a place of peace which will help you feel more present. Redirect your attention by putting down your phone, logging off of your doom-scrolling sites and focusing on connecting with your thoughts and feelings. This can be done by meditating, praying, journaling, practicing gratitude, talking with a friend, pursuing a hobby, doing yoga, exercising or practicing progressive muscle relaxation and focused breathing.
7. Connect with a therapist for mental and emotional support.
They can be a helpful guide for learning to identify the causes of anxiety, depression or other stresses in your life and in developing effective coping skills.
Roubicek & Thacker Counseling is Fresno’s premier provider of individual, couples, family, and group therapy. We offer in-person and online remote therapy sessions. Contact us today to change the way you feel.