We are currently experiencing turbulent times characterized by natural disasters, climate change, conflicts, political instability, epidemics, a looming recession, and rising violence. These challenges contribute to mental health problems like anxiety, depression, panic attacks and feelings of insecurity, uncertainty, anger, and despair.
We are constantly exposed to a barrage of negative reports, stories, images, videos, and live streams. Every social media platform and news outlet covers and reports on these current events extensively. Discussions about current events dominate conversations among family, friends, colleagues, and even strangers, whether in hair salons, nail shops, classrooms, evening strolls, or during vacations. It can be challenging to avoid feeling overwhelmed by the constant influx of current events.
This modern behavior termed “doomscrolling” is the practice of endlessly browsing through negative news stories, social media posts, or other distressing online content, despite the negative emotions this behavior evokes and the potential harm it can cause to one's mental well-being.
In our digital era, doomscrolling has become a significant concept affecting anyone with internet access, leading to serious psychological and social consequences.
WHY WE DOOMSCROLL
The convenience and immediacy of digital platforms provide quick access to global events as they unfold, leading to a tendency to get absorbed and stuck in doomscrolling. Dopamine, a hormone that influences pleasure, satisfaction, and motivation, plays a role in this behavior. Although consuming distressing content isn't enjoyable, the anticipation of new information can trigger the release of dopamine, creating an initial sense of pleasure. Consequently, our brains can get accustomed to seeking the next update, perpetuating a continuous cycle.
Have you ever pondered why humans often lean towards negativity rather than positivity? If so, you might find it interesting to learn about our innate psychological inclination towards negativity. This tendency, known as negativity bias or the negativity effect, highlights how negative events and information tend to have a more profound impact on our thoughts and emotions than positive ones. This bias can compel us to fixate on distressing news and information, leading to extended periods of doomscrolling.
THE COST OF DOOMSCROLLING
Doomscrolling comes with a high price tag – your mental well-being. Constantly being exposed to and consuming negative content can result in various mental health challenges like heightened anxiety, stress, depression, panic attacks, and feelings of hopelessness and helplessness. If these issues are not addressed, they can cause behavioral shifts that disturb daily life, affecting sleep patterns leading to insomnia, and hindering personal and professional productivity.
The decline in mental health and unwelcome behavioral shifts can lead to profound social consequences. Engaging in doomscrolling may significantly impact your relationships with family and friends, especially if these events dominate your conversations, putting a strain on social interactions.
HOW TO STOP DOOMSCROLLING
Identifying the Signs
Do you find yourself spending excessive time on news sites and social media platforms? Do you experience feelings of hopelessness, helplessness, sadness, stress, or overwhelm after scrolling through content? Are your interactions with others limited due to frequent scrolling, or do your conversations often revolve around distressing news and events?
If you answered yes to any of these questions, you are likely doomscrolling. It's crucial to examine your own thoughts and feelings and seek feedback from others to gain an objective perspective. Once you are able to ascertain that you are doomscrolling, you can begin implementing the following strategies to better manage your media consumption.
Let’s Strategize
Now that you’ve identified that you are doomscrolling, it’s time to take steps to protect your mental well-being by implementing the following strategies to combat the adverse effects of doomscrolling. Here are three effective strategies to help you get started:
1. Set Limits.
I fully understand the importance of staying informed about local and global events. However, there is a significant distinction between being informed and consuming an excessive amount of information. Do you really need all the specifics of certain events, or is it sufficient to grasp the essence and major changes? It's crucial to set clear limits on your screen time, both in terms of how deeply you engage with news reports or events and how frequently you do so. Avoiding distressing news before bedtime can also contribute to a restful night's sleep – especially for those who watch the evening news. It's like watching a horror movie or reading a psychological thriller right before sleep; it can disrupt your ability to get adequate rest.
2. Curate your Content, Often.
Understanding algorithms seems daunting to me, so I leave that to the content creators. The only algorithm aspect I grasp is that my online activities shape the content I encounter. It's crucial to be selective with news sources, as not all are trustworthy. Opt for reliable sources and be mindful of the content you engage with. This awareness is valuable as it allows you to tailor much of your consumption.
3. Step Away from Your Device
Put your device down! Take a break from your device and check how much time you spend on social media using the feature available on most phones. You can seek assistance from Siri or Alexa to locate this feature. Use this tool and the information it provides to hold yourself accountable for your screen time. Then go engage real-life interactions by having conversations with friends and family, spending time outdoors, pursuing hobbies, or exploring new interests. Reclaim your time by reducing your device usage, similar to returning an expensive purchase influenced by social media. Redirect that time and money towards things you truly desire or need.
THE TAKEAWAY
Doomscrolling is an issue that signifies deeper concerns in our interaction with digital media. By understanding the psychological aspects of doomscrolling and applying effective healthy consumption habits, you ensure a balanced approach to media consumption while protecting your mental health and well-being.
If you continue to struggle with doomscrolling even after trying these practical strategies, or if you want additional support with changing your thought patterns, connect with me! I have assisted numerous clients in recognizing negative thinking patterns that lead to distressing emotions and other issues through Cognitive Behavioral Therapy (CBT). Collaboratively, we can work on cultivating new thoughts that contribute to positive changes in your emotional well-being.
This article does not aim to diagnose or offer treatment advice for any mental health conditions. If you believe you are experiencing symptoms, please consult with a medical professional.
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