In a world where the news cycle feels unending, and every refresh brings new tales of catastrophe, a peculiar yet entirely relatable behavior has emerged: doomscrolling. It’s midnight, you’re tucked into bed, but instead of drifting off to sleep, you find yourself trapped in a loop, endlessly scrolling through negative news. Sounds familiar? This phenomenon is often called “doomscrolling” and as innocent as it may appear it’s actuall affecting our mental well-being.
What is Doomscrolling?
Doomscrolling (or doomsurfing) describes the act of consuming a vast amount of negative online news, even though it’s upsetting or depressing. This compulsive need to constantly update oneself about the latest crises, tragedies, and anxieties of our time can have significant emotional consequences.
The Science Behind the Scroll
So, why do we doomscroll? On the surface, it seems counterintuitive. We’re hardwired to seek pleasure and avoid discomfort. Yet, when faced with a constant barrage of dire headlines, our brains become hooked. Here’s why:
- Negativity Bias: Humans are evolutionarily predisposed to pay attention to negative stimuli. It was a survival mechanism – the more aware you were of potential threats, the more likely you were to survive.
- The Need for Control: By staying updated, we might feel a sense of control over uncontrollable situations.
- Endless Information Stream: Modern technology, with its endless news feeds and updates, makes it easier than ever to get lost in the scroll.
The Impact of Doomscrolling
Emotional Toll
A steady diet of doom and gloom can significantly impact our mental health. Persistent exposure to negative news can increase feelings of anxiety, sadness, and hopelessness. Over time, it can also lead to compassion fatigue, where individuals become indifferent to tragic news due to overexposure.
Physical Consequences
Doomscrolling, especially before bedtime, can disrupt our sleep patterns. The blue light emitted by screens can suppress melatonin production, making it harder to fall asleep. Moreover, the emotional toll taken by the negative news can also lead to restless sleep.
Social Implications
Our worldviews can become skewed if we’re constantly immersed in negative news. We might start to see the world as a more dangerous place than it actually is, leading to unnecessary fear and anxiety in our daily lives.
Breaking the Cycle of Doomscrolling
Awareness is the first step. Recognizing that you’re falling into a doomscrolling spiral is crucial. Here are some strategies to curb the habit:
- Set Boundaries: Allocate specific times for news consumption. It can be helpful to avoid checking the news first thing in the morning or right before bed.
- Limit Notifications: Turn off news notifications on your phone. This prevents the constant barrage of updates that can pull you into the doomscrolling cycle.
- Curate Your Feed: Follow positive news outlets or accounts dedicated to uplifting content. Balance is key.
- Digital Detox: Designate times where you unplug entirely. This could be an evening, a weekend, or even an hour during your day.
- Engage in Positive Activities: Whenever you feel the urge to scroll, redirect your attention to activities that uplift you, such as reading a book, listening to music, or engaging in a hobby.
The Bigger Picture
In an age of information overload, it’s essential to remember that our media consumption habits play a significant role in shaping our perceptions, emotions, and overall well-being. While staying informed is important, it’s equally vital to ensure that our consumption patterns don’t negatively impact our mental health.
Conclusion
Doomscrolling, while a modern term, touches on age-old human behaviors and tendencies. In a world that feels increasingly uncertain, taking charge of our media habits can serve as a first step toward ensuring our emotional well-being. Remember, it’s okay to step back, breathe, and disconnect. Your mind will thank you.
Licensed Mental Health Counselor 