Staying informed in the digital age has never been easier. However, the ease of access to information can sometimes have a downside, leading to a phenomenon known as "doomscrolling." Studies show that it can significantly impact mental health and overall wellbeing.
What is doomscrolling?
Also known as doomsurfing, doomscrolling refers to the compulsive tendency to continue absorbing negative news despite the adverse effects. The term gained popularity during the COVID-19 pandemic, a period characterized by a surge in distressing news about the virus, economic instability and social unrest. The constant exposure to such content can create a cycle of anxiety and stress, as individuals find it challenging to disconnect from the newsfeed.
People tend to doomscroll due to a combination of psychological inclinations and the design of digital platforms. Negativity bias makes individuals more attentive to negative information, an evolutionary trait meant to enhance survival.
During times of uncertainty, unrest and crisis, the urge to stay informed to mitigate anxiety can lead to compulsive consumption of distressing news. Social media algorithms exacerbate this behavior by prioritizing sensational and emotionally charged content.
Research shows certain groups are more prone to doomscrolling:
Younger people aged 18-29
Men are slightly more likely than women
People who closely follow or participate in politics
Understanding these tendencies and demographic patterns can inform strategies to mitigate the negative impact of excessive exposure to bad news.
Impacts on mental health
The constant exposure to distressing information can create a cycle of negativity, where individuals feel increasingly overwhelmed and powerless. Doomscrolling can lead to:
Increased anxiety and stress. The brain perceives a relentless stream of bad news as a constant threat, triggering the body's stress response and making it difficult to relax.
Depression. Repeatedly focusing on negative content can contribute to feelings of hopelessness and sadness, potentially leading to or exacerbating depression.
Sleep disruption. Consuming distressing information, especially before bedtime, can interfere with sleep patterns. Additionally, the blue light emitted by mobile phones or computer screens further disrupts sleep.
Reduced productivity. Spending excessive time doomscrolling can distract from work and daily responsibilities, leading to decreased productivity and increased feelings of frustration and inadequacy.
Social isolation. Individuals who doomscroll may withdraw from real-life social interactions to consume online content, leading to isolation.
How to avoid doomscrolling
Take these steps to give yourself distance, help create healthier patterns and reduce the urge to scroll.
Set time limits. Allocate specific times for checking news and social media. Use apps or built-in features on your devices to limit screen time and remind you to take breaks.
Curate your feed. Follow accounts and sources that provide balanced and positive news. Unfollow or mute sources that consistently share negative content. Choose a few reliable news sources and check them at designated times. This approach helps you stay informed without becoming overwhelmed by the constant influx of information.
Practice mindfulness. Engage in mindfulness practices such as meditation, deep breathing or yoga to keep you grounded and less likely to participate in doomscrolling.
Engage in offline activities. Focus on hobbies and activities that don't involve screens. During times of crisis, spending time in nature can provide a healthy distraction. Find other sources of relaxation, such as reading and physical activity.
Connect with others. Make an effort to connect with friends and family in person as much as possible. Real-life interactions can offer support and a sense of community, counteracting feelings of isolation.
Seek professional help. If doomscrolling is significantly impacting your mental health, consider speaking to a therapist or other mental health professional. These experts can provide effective strategies to manage anxiety and stress.
Remember that while it is important to keep up with current events and be an informed citizen, as you read or listen to news and media reports, notice how your body reacts. Paying conscious attention to increased anxiety, agitation or stress can help motivate you to step away from information that is impacting you most.
