Doomscrolling: What it is, why we do it and how we can stop

There is a lot of negative news these days, and sometimes you can’t avoid it. You can find yourself scrolling through the bad news, feeling overwhelmed and disheartened. This worrying habit has been dubbed doomscrolling or doomsurfing, and it’s becoming an increasingly common phenomenon. 

Doomscrolling meaning

Doomscrolling is an addiction to constantly and mindlessly scrolling through bad news. It’s been described as a habit that can be physically and psychologically damaging, leading people to feel overwhelmed, anxious, and even depressed. Doomscrolling is also linked to the feeling of being powerless against the issues in the world. 

The reason why doomscrolling has become so popular is because it feels like you’re staying informed about what’s happening in the world when you’re only seeing a tiny fraction of the news, which mainly reflects negatively on the situation. This can make you desensitized to bad news, making you feel disconnected from reality or apathetic. 

It’s important to note that not all news reading is negative; it can also be used to stay informed and to have meaningful conversations about what’s happening in the world. The key is to be mindful of why and for how long you are doing so and to ensure that it doesn’t become an unhealthy habit. 

Causes of doomscrolling

Anxiety

Anxious people may find themselves doomscrolling more than others because doomscrolling can provide a sense of security and control that anxious people crave. Anxious people can feel like the world is dangerous, and doomscrolling reinforces this feeling. They find themselves constantly checking news sites, Twitter, and other sources of information to be prepared. By doing this, they can become overwhelmed with the sheer amount of information available and spiral into a cycle of doomscrolling that leads nowhere.

Doomscrolling worsens anxiety because it can become a form of procrastination. Instead of doing what they should, anxious people may find themselves scrolling news sites and social media. This can make it difficult to focus on tasks or solve problems, making them even more anxious.

Uncertainty

Sometimes, you may want to learn more about a particular topic or event. The most common thing we do nowadays is to seek out more information on the internet. But instead of finding relief in your search for knowledge and understanding, you continue to see more negatively framed information about the topic, often tragic or alarming news. In the end, you may fall into a dark cycle of doomscrolling.

Negativity bias

Negativity bias is a psychological phenomenon in which adverse events and emotions are more strongly associated with memory than positive ones. This inevitably means that when we doomscroll, our brains are more likely to latch onto the negative news stories and images that flood our feeds and ignore the more positive stories. This negativity bias can lead to a skewed perception of what is happening and a higher likelihood of noticing or paying attention to even more negative news in the future.

Lack of self-control

Doomscrolling can be the result of a lack of self-control. It is easy to become addicted to checking for updates, even if those updates don’t bring anything positive or valuable. People often struggle to focus on their lives and responsibilities when engrossed in digital news feeds or while waiting for updates from them. The more one scrolls, the greater the urge to keep going can become, causing a cycle of this harmful behaviour.

Fear of missing out (FOMO)

FOMO is a phenomenon that predates personal digital devices but is now also fueled by the constant media flow in our pockets. The fear of missing out on exciting or valuable information can lead to doomscrolling or endlessly scrolling through social media and other online sources. In this way, FOMO contributes to the vicious cycle of doomscrolling because users are always searching for something new; an article they may have missed, a funny meme that everyone else is talking about, or an important news update.

Why you should stop doomscrolling

It disrupts your sleep

Doomscrolling can have a considerable impact on your sleep quality. As you scroll through page after page of negative news, studies have shown that it can trigger feelings of anxiety and fear, which make it difficult for you to relax and fall asleep. Furthermore, excessive exposure to blue light from our phones and laptop screens before bed can disrupt the production of melatonin, a hormone responsible for regulating our body clock and helping us to feel sleepy. These combined factors can lead to difficulty falling asleep or poorer sleep quality. 

If you need help getting your sleep habits in check, take a look at this post.

Burnout

Burnout is a psychological term describing feeling overwhelmed, exhausted, and lacking motivation. Spending too much time doomscrolling through news feeds can lead to feelings of hopelessness, depression, and increased anxiety, which can all contribute to burnout. 

Symptoms of burnout include exhaustion, lack of motivation, irritability, difficulty concentrating, and feeling overwhelmed. The signs of burnout can also significantly impact physical health, such as increased blood pressure and weakened immune system function. 

Aggravates mental conditions

Mental issues such as depression, anxiety, and obsessive-compulsive disorder (OCD) can be exacerbated by doomscrolling. When people feel anxious or down, they may try to find comfort in consuming news related to local or global issues. However, this can lead to even further distress and hopelessness when encountering negative stories or bad news. Additionally, for those who already suffer from OCD-like behaviours relating to knowledge and understanding, doomscrolling can reinforce their compulsions, giving them new topics they feel compelled to read about obsessively. This ultimately leads to a cycle of doomscrolling, which is difficult to break. 

Impacts physical health

Although often overlooked, doomscrolling can also have an impact on physical health. People who spend long periods looking at screens may suffer from vision problems, headaches, neck pain, and other issues related to poor posture. Furthermore, when doomscrolling becomes a habit, it can lead to individuals making unhealthy lifestyle choices such as not getting enough sleep or failing to exercise regularly. These behaviours can then contribute to long-term physical health issues due to getting engrossed in their devices. 

Increases panic and worry

Doomscrolling can cause a feeling of dread in those who frequently scroll through online news and social media. Seeing the same bad news events, such as natural disasters, wars, or political unrest, can cause panic and worry for some people about what will happen next. 

How you can stop doomscrolling

Change your social media habits

Changing your social media habits is the first and most obvious step to reducing doomscrolling. Try limiting yourself to a specific time when you can check your social media accounts, such as once in the morning or before bed. This schedule will help control how much time you spend scrolling through news feeds and other updates.

Additionally, consider unfollowing accounts or muting posts that create anxiety or stress when viewing them. You should also be mindful of who you’re following on social media; if the content is triggering or unpleasant, it may be better to follow fewer people so that less upsetting content appears in your feeds. Taking a break from social media could also be helpful – take a few days off from using specific platforms and notice how different you feel.

Focus on positive news

Social media also has its share of positive news, and to help reduce doomscrolling, you can focus on these types of stories instead. By actively searching for positive stories and articles about people doing good in the world, it will give you a much-needed break from all the negative news. Set up notifications or alerts to get notified when something inspiring or uplifting is posted. Another idea is to follow accounts and pages that share funny or uplifting messages and stories.

Exercise

Exercise is a great way to break up your day and avoid the doomscrolling habit. Taking just 10 minutes to go for a short walk or do some stretching can help clear your mind and give you something else to focus on besides what is happening in the world. You could also try yoga, dancing, or any other form of exercise that you enjoy. Exercise helps boost your energy levels, reduce stress and anxiety, and improve mental clarity, which can help keep doomscrolling at bay.

Set a timer

Setting a timer while scrolling through social media can help combat doomscrolling. Selecting a specific time limit (such as 10 minutes) will remind you when enough time has passed, and it’s time to put the phone down and move on with your day. 

Talk to someone

Reach out to friends and family when you are feeling overwhelmed or anxious. Talking about your feelings can help put things in perspective and provide a different perspective on the situation. It’s also a great way to break up your doomscrolling habit by connecting with someone else and taking your mind off what is happening in the world. 

Get a hobby

Dedicate some time each day to pursue a hobby or activity that makes you happy and takes your attention away from the news. Whether painting, cooking, playing an instrument, or even reading a book, having something else to focus on can help break up the monotony of doomscrolling. 

Conclusion

Doomscrolling can be a difficult habit to break, but with the right strategies in place, you can make sure it doesn’t take over your life. Whether changing your social media habits, focusing on positive news stories, exercising regularly, or talking to someone, try implementing one or all of these methods into your daily routine and see how it helps reduce anxiety and stress. By making minor changes to your behaviour, you’ll be able to manage your doomscrolling habit better and get back to living without excessive worries about what is happening in the world.