It often seems harmless at first. You check the weather or track your online order, and before you know it, an hour has slipped away. During that time, you’ve read about three significant news events, scrolled through a heated comment thread, and discovered through an online quiz that made you realize your elf name is Sugarplum Candycanelips. Suddenly, you feel emotionally drained, yet you’re still unaware of the weather forecast. Welcome to the habit commonly known as doomscrolling. Today, let’s explore what this term means, its effects on our mental well-being, and some strategies to help break free from this cycle
What is Doomscrolling?
The Cleveland Clinic defines doomscrolling as spending a significant amount of time reading and consuming negative news. In some cases, you might feel like you must, or that’s all that seems to matter, and it’s challenging to break free from all the terrible headlines.
When individuals feel sad or depressed, they may be more likely to seek this type of content:
“When we’re depressed, we often look for information that can confirm how we feel…Doomscrolling operates with the same mindset: If you’re feeling negative, then reading negative news only reconfirms how you feel.” –Cleveland Clinic
What you will find is that it becomes a habit, and not one that is conducive to your well-being.
Its Impact on Mental Health
Doomscrolling plays a significant role in how we think and feel. When you are stuck in the vicious state of endless scrolling, you may experience some of the following symptoms:
- Worsened mental health
- Increased insomnia
- Significant doubts and fears
- Amplified feelings of sadness, anxiety, loneliness and disconnection
While it’s important to stay educated, it’s more important to be aware of what you are consuming, and how much of it is taking up your valuable time. Consider how you feel after you have finished scrolling. Do you feel informed and connected? Or do you feel like the world is crumbling and your mind is spinning with worst case scenarios? Finding balance, and acknowledging your emotions is key to safeguarding your mental health.
Tips to Help Break the Habit
Finding what works best for you is key. Here are some tips to help lift the negativity:
- Set scheduled scrolling time: Set specific times during the day to scroll. Set a timer for 10-15 minutes, and once the timer goes off, it’s time to focus your attention on something else.
- Use verified sources: Rather than scrolling endlessly, on several different websites, choose one or two sources that are reliable and trustworthy. When you have your designated scrolling time, only check those two places. This will help eliminate further searching and helps ensure you are getting accurate information.
- Seek out joy: Choose to actively follow accounts that post positive news. Alternatively look for content that brings you happiness such as cute puppy videos (because you can never have too many adorable animals on your feed!).
- Replace scrolling with other activities: When you want to reach for your phone to start doomscrolling, choose to listen to a podcast or audio book, read a book, go for a walk, or listen to your favourite playlist instead.
- Set boundaries: Ensure that specific times of the day are “device free,” especially before and at bedtime. Also, keep your phone out of your bedroom! That way, you won’t be tempted to check something in the middle of the night.
When we are flooded with information available at our fingertips, it’s crucial to avoid overconsuming content that could harm your mental health and overall well-being. Remember to take care of yourself and put your phone down once in a while!
