What Is Doomscrolling, How Does It Impact Our Mental Health And How To Stop It? Explained
Anyone who spends too much time getting lost down the rabbit hole of negative online content is a victim of doomscrolling. Let us find out ways to avoid it
Do you engage in doomscrolling while reading news or any piece of information or consuming social media content? Well, many internet users devour negative content online — leading one click to another, going deep down a rabbit hole of endless updates and social media posts.
Although it is important to stay in touch with what is happening in the world, making better decisions, engaging meaningfully with communities, but one should be smart about news consumption to avoid it taking a toll on our mental health.
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What Exactly Is Doomscrolling Or Doomsurfing?
Anyone who spends too much time getting lost down the rabbit hole of negative online news and social media is a victim of doomscrolling.
One study suggests men are more likely than women to doomscroll; younger adults are more likely than older adults to doomsurf content online.
What Makes Us Want To Doomscroll?
Many people try to stay up to date on current events that concern us, such as Covid-19 pandemic, weather-related disasters, mass shootings, bomb blasts, earthquakes, accidents and politics. But overdoing it every day can create problems.
WebMD quotes a study that suggests news viewing can become a problem when a person gets absorbed in the content, checks it over and over, and it interferes with your daily life somehow.
Doomscrolling may make you feel upset about a particular news that you have consumed. So, you look for information that confirms how you feel. You may risk ignoring or dismissing relevant information that does not back up how you feel.
You try to stay on top of the news so much that your mind goes into autopilot mode, and you start scrolling out of habit, as per WebMD.
One should stay informed as part of social engagement. But overstimulating yourself with news and the goings-on of those around you, however, can lead towards dangerous habits like self-effacement and social comparison bias.
Megan E. Johnson, a licenced clinical psychologist and researcher specialising in trauma and brain-behavior relationships, told Wired that when we’re worried or overwhelmed, the human default setting is to gather sources of information to feel in control.
One expert has said obsessive-compulsive disorder (OCD) can also make people to doomscroll. If somebody has a mental condition, his or her mind will be fixated on a certain topic, and you may want to doomscroll to try to ease your anxiety about it.
How To Set Boundaries
How much news should you consume, will this piece of information change what I can do about it? Are the legitimate questions one should ask themselves before or while consuming content.
Engaging with a limited and a close group of friends can keep stimulation down, it is just like choosing a few trusted and reputable news outlets for information and consumption. Remembering that more information isn’t always good information, and that more information can also lead to a feeling of less assuredness.
While engaging with the news, pay close attention to how you are feeling. When you notice physical signs of anxiety or emotional distress, that is your cue to take a break.
When you realise you have logged in without thinking, make a mental note of it. There’s no need to judge yourself for it — just be aware. Overtime it might become less of a mindless habit, as per WebMD.
One should consider implementing a “digital sunset". This will help in setting up a cut-off time for news and social media, ideally an hour or two before bedtime, to give your mind time to process what you have learned without disrupting your sleep.
What You Can Check On News
Choose one or two in-depth articles to read thoroughly, discuss the news with colleagues, friends and family to process your feelings, look for solution-focused news stories that highlight positive change and take meaningful action on issues you care about, as per The Conversation.
Start using productivity apps for various approaches to help you stay focused, providing ways to snap you out of mindless scrolling.
Use screen time management features, such as Apple’s Screen Time or Android’s Digital Wellbeing on your smartphones to monitor your scrolling habits and to manage how much time you spend on social media or news apps.
One useful feature is to block apps from use during certain times of day or after you’ve used them for a set amount of time.
How To Strike A Balance
The aim is to not completely disengage, but to find a sustainable balance between staying informed and maintaining peace of mind.
If you have decided to use productivity apps and other tools, start small. Choose one tool that resonates with you rather than trying everything at once. Set realistic goals that fit your life.
Pay attention to what triggers your doomscrolling and adjust your settings accordingly.
Scroll more slowly. Flying through your news or social media feed won’t do your attention span or your racing mind any favours, says WebMD.
“No matter how much time you allocate to reading, watching, or scrolling through news, there will always be more content to consume," Johnson told Wired. “Practice accepting the fact that it is neither possible nor healthy to read all the information or know all the facts, and embrace your limits."
One should avoid confirmation bias. “Research has shown that humans have a sort of mental filter that causes us to discredit information that challenges what we already believe to be true, and we give more weight to ideas we agree with," Johnson told Wired. “When you are doomscrolling, you will find there is no shortage of terrible information out there that will only enhance your confirmation bias."
“One way to avoid confirmation bias — meaning your expectations are rooted in believing your worldview is definitive, also known as solipsism — is by arguing against your own beliefs," Johnson said.
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