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How to Overcome Doomscrolling and Mental Health?
Have you ever found yourself stuck in an endless cycle of scrolling through negative news? That habit is called doomscrolling, and it can have a big impact on your mental health. Many people spend too much screen time reading bad news online, especially since the COVID-19 pandemic began. But did you know that this negative news consumption can make you feel more stressed, anxious, and even depressed?
In this article, we’ll explore what doomscrolling is, why it happens, and how you can break free from this unhealthy habit.
What is Doomscrolling?
Doomscrolling is when you keep reading negative content on news sites, social media platforms, and other news sources, even though it makes you feel bad. It’s easy to lose track of time when scrolling through distressing news about disasters, political issues, or health crises. The more you read, the worse you feel—but you just can’t stop!
Why Do People Doomscroll?
There are several reasons why people fall into the cycle of doomscrolling:
- Cognitive biases: Our brains pay more attention to negative news stories because we think they are important for survival.
- Stress response: Seeing bad news triggers a fight-or-flight reaction, raising blood pressure and causing negative emotions.
- Existential anxiety: Scary news makes people worry about their future and safety.
- Social media addiction: Social media usage keeps us glued to our screens, making it easy to go down a rabbit hole of bad news.
- COVID-19 lockdown: Many people started doomscrolling more often during the pandemic as they searched for updates on the crisis.
- Personality traits: Studies show that neurotic people are more likely to doomscroll.
How Doomscrolling Affects Mental Health
Too much exposure to news about negative events can harm your mental well-being. Some mental health effects of doomscrolling include:
- Feelings of anxiety: Constantly reading distressing content can increase stress and lead to an anxiety disorder.
- Feelings of depression: Research, including a large-scale cross-sectional study, has linked excessive consumption of bad news to feelings of depression.
- Chronic stress: Constantly being exposed to bad news can make your body feel like it is always in danger.
- Social media posts and news feeds: Seeing only negative content can make the world seem worse than it really is.
- Interpersonal relationships: Being stressed or anxious from doomscrolling can hurt your relationships with friends and family.
The Science Behind Doomscrolling
Scientists are studying the associations between doomscrolling and mental health. Research, such as the Doomscrolling Scale and Depression Anxiety Stress Scales-21, helps measure the effects of this habit. A longitudinal study found a strong relationship between doomscrolling and mental distress. Studies like those by Sharma et al and Anand N show that doomscrolling worsens psychological stress and lowers life satisfaction.
How to Break the Cycle of Doomscrolling
If you want to stop doomscrolling, try these healthier habits:
1. Set a Time Limit
Use apps to track your screen time and set limits on social media usage hours. Spending less time on news platforms can reduce stress.
2. Follow Positive News
Balance your news intake by reading positive news stories that focus on good things happening in the world.
3. Choose Reliable News Sources
Avoid sensationalized pessimistic news items and look for content accurate reports from trustworthy sources like Harvard Medical School and Harvard Health Publishing.
4. Practice Mindfulness and Relaxation
Take breaks from your phone, go outside, or play video games to distract yourself from negative story loops.
5. Talk to a Mental Health Professional
If doomscrolling is affecting your well-being, seek help from a mental health professional. Therapies like behavioral therapy can help break bad habits.
6. Reduce Notifications
Turn off alerts from news sites to limit the constant flood of distressing news.
7. Engage in Real-Life Activities
Spend time with loved ones, exercise, or enjoy a joyful time doing something fun instead of scrolling.
The Future of Doomscrolling Research
Researchers are working on study protocol to understand the relationship between item responses in doomscrolling studies. Experimental studies and study samples help scientists learn more about this behavior. Study II is examining how doomscrolling affects long-term mental wellbeing level.
Conclusion
Doomscrolling can feel like a vicious cycle, but you have the power to break free. By setting limits, focusing on positive content, and seeking help if needed, you can improve your mental well-being. Let’s make an effort to spend less time with negative content and more time enjoying life!
FAQs About Doomscrolling and Mental Health
1. What is doomscrolling?
Doomscrolling is when people spend too much time reading negative news stories online, which can harm their mental health.
2. How does doomscrolling affect mental health?
Doomscrolling can cause feelings of anxiety, feelings of depression, chronic stress, and even worsen mental health issues.
3. How can I stop doomscrolling?
You can stop doomscrolling by setting a time limit, following positive news, choosing trusted news sources, and reducing screen time.
4. What studies have been done on doomscrolling?
Studies like the Doomscrolling Scale, Sharma et al, and Depression Anxiety Stress Scales-21 have explored the effects of negative news consumption.
5. Can doomscrolling cause physical health problems?
Yes. Constant exposure to negative emotions can raise blood pressure, increase stress response, and affect overall physical health. Visit SAMHSA or contact us today for more information.
