Doomscrolling: the act of scrolling repeatedly through media, usually on topics of a negative nature, to stay informed on current world events.

What Is Doomscrolling?

Beginning in the early stages of the COVID-19 pandemic, connecting online to get news, whether it was doing a Google search or looking to social media feeds, eventually became a constant habit for people. That’s when the term “doomscrolling” became a regular part of people’s vocabulary. Doomscrolling was a way to connect and be up to date on constantly changing statistics about the deadly virus that swept the globe. Ever since then the act of doomscrolling has become commonplace in current society. Just open your internet browser on your phone or computer and you’ll see a dozen headlines to click on that can send you down a rabbit hole of news and opinion articles, as well as video clips that populate at a moment’s notice to keep you hooked on a topic, typically a negative one.

Why Do People Doomscroll?

Typically, media outlets churn out news that is usually negative, whether it’s about current affairs such as politics, natural disasters or crime. Additionally, the more shocking a headline is, the more clicks it gets. That headline can lead you to another article on the same or similar topic, then another, and the cycle continues. The problem with the doomscrolling cycle is it can take a toll on your mental health, increasing anxiety and depression.  

The human body is naturally equipped to handle short bursts of stress when adrenaline kicks in with the “fight or flight” response. Problems arise when the stress is prolonged, such as when engaging in content of a negative, violent or scary nature. The more we doomscroll, the more we think we need to continue scrolling to find the danger, make sense of it and learn how to prevent it from happening to us. 

Who Is Most Likely to Doomscroll?

While anyone can become dependent on doomscrolling, tweens, teens, women and people with a history of trauma are most susceptible to doomscrolling addiction. Countless tragic stories portrayed in the media are focused on harm that comes to women and children, which can prompt women to find ways to protect themselves and their families. They seek reassurance in learning all the facts about a threatening subject to try and control the outcome if presented with the situation.

Because the minds of tweens, teens and young adults are still developing, they absorb information like a sponge. The fast-paced nature of scrolling social media encourages them to thrive on instant gratification and the dopamine rush that comes with it. However, when real life can’t live up to the hyped-up version of life on social media, it leaves young people feeling disinterested and seeking the next dopamine hit on social media apps.

Is Doom Scrolling the Same as Casual Scrolling?

There is a difference between mindlessly scrolling social media to “destress” and doomscrolling, the latter causing anxiety and distress. Many teenagers frequently scroll TikTok and YouTube for the latest trends in dance, fashion and makeup tutorials. While this content is not necessarily as harmful as absorbing tragic events day in and day out, both types of social media absorption come with negative side effects.

  • Decreased performance and productivity at school, home or work
  • Reduced attention spans known as “popcorn brain” make it harder to stay focused on tasks and information that isn’t presented within a 30 second video timeframe
  • Decreased engagement with friends, family, teachers and peers
  • Lower levels of satisfaction with life and relationships

The Physical and Mental Effects of Doomscrolling

Scrolling through gloom-ridden content on X, Instagram and Facebook can create daily disturbances in mood and productivity. People may be sedentary for hours as they become absorbed in the media, which causes its own set of health problems. When people take to social media to solve their problems or prove their theories, doomscrolling reinforces negative feelings and worries – increasing anxiety and even inducing panic attacks.

If someone has a history of trauma, they are more likely to become triggered by negative content – especially if it is related to their own past experiences. This can lead to detrimental actions like social isolation, self-harm and substance use as a way to cope with uncomfortable feelings and flashbacks. Here are some of the symptoms you may notice in yourself or your loved one because of doomscrolling:

  • Sadness and an impending sense of doom
  • Anxiety, irritability and fearing the worst will happen
  • Increased cortisol and adrenaline stress hormones
  • Heart palpitations
  • Elevated blood pressure
  • Stomachaches
  • Low appetite
  • Headaches
  • Shortness of breath
  • Feeling faint, lightheaded or dizzy
  • Physical and emotional fatigue
  • Drowsiness and insomnia

How to Stop Doomscrolling

You may be wondering how to curb the urge to doomscroll or how to encourage a loved one to cut back. Here are some ideas you may find helpful as you try to put your own personal wellness and that of your child or teen first.

Make leisure activities and hands-on hobbies a priority

The more time you spend working with your hands the less time you’ll spend scrolling with your fingers. Here are some ways to spend your time other than doomscrolling on your device: 

  • Gardening
  • Hiking
  • Dancing
  • Playing sports
  • Creative writing
  • Singing
  • Playing an instrument like guitar or piano
  • Playing card or board games
  • Woodworking
  • Drawing or painting

Don’t scroll before bedtime

The blue light emitted from your phone in addition to processing disturbing topics can lead to disrupted sleep patterns. Nightmares and difficulty falling and/or staying asleep can leave you exhausted the next day. Instead, create a specific ritual that lets your body know it’s time to rest. This may be a shower, diffusing essential oils like lavender, or some light reading with an upbeat fiction book.

Limit screentime

Set a time limit at a specific time of day for reading, researching, scrolling topics and watching videos. For example, you may scroll for 15-30 minutes only at lunchtime and only to catch up on topics you may have missed that your peers are discussing. Or, you might only login once a week to see what your friends have been up to!

Check your sources

Don’t believe everything you see, hear and read. There is a lot of misinformation out there – especially with the addition of AI and the capability to alter images, audio and video content. Try to follow credible news outlets rather than opinion and satirical sites. And read the whole story, watch the entire video and verify the source of the news before simply reposting.

Censor your own content

You can actually shield yourself from things you don’t want to know about simply by applying filters to your browser and apps. The more positive, educational or spiritual topics you engage with on social media, the more joy will populate in your feed. Try heart-warming videos or uplifting stories of generosity and inspiration from the community.

Remove social media apps from your phone

Even if you remove TikTok, Instagram, X and Facebook apps from your phone, you’ll still have access via a browser. You won’t be completely checked out and uninformed altogether, but you won’t be tempted to scroll in every spare minute of your day. Replace social media apps with a meditation app or a fun game that provides enrichment and mild distraction when needed without causing distress to your mind and body.

Where to Find Additional Mental Health Help

If you or a loved one may be struggling with doomscroll dependency, it might be rooted in depression or anxiety. If doomscrolling is part of a larger issue, please don’t hesitate to reach out to Discovery Mood & Anxiety today. We are here to offer support and guidance from depression, anxiety and other mood disorders that have been exacerbated by recent world events, the media and past traumas.

Contact us today.

 

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