What is Doom Scrolling and How to Stop

"Doom scrolling" has become increasingly part of our vocabulary. As we navigate the vast expanse of information available at our fingertips, it's easy to get caught in a cycle of consuming negative news and distressing content. But what exactly is doom scrolling, and how can we break free from its grip? Let's get into this current habit and explore strategies to curb this habit before it spreads further.

What is Doom Scrolling?

Doom scrolling refers to the act of continuously scrolling through bad news on social media or news websites, despite the negative impact it has on one's mental health. This behavior is characterized by an obsessive need to stay updated with the latest distressing events, often leading to increased anxiety, stress, and a sense of helplessness.

According to health.com

"Doomscrolling—also called doomsurfing—can be addictive when you're constantly exposed to negative news and events."

Apparently this term gained prominence during the COVID-19 pandemic, a period marked by a relentless stream of alarming news, not to say the relentless stream of alarming news has stop today 4 years later. After all the world seem to never be free of heartbreaking events effecting everyone everyday.

And even though many of us would love to stay informed about worldwide events, if you find yourself doomscrolling there are somethings you may want to watch out for.

The Psychological Impact

The constant exposure to negative news can take a significant toll on mental health. Research indicates that excessive consumption of distressing news can lead to:

1. Anxiety and Depression: Regularly consuming negative content can exacerbate feelings of anxiety and depression, creating a vicious cycle where individuals feel compelled to seek out more information.

2. Stress and Burnout: The emotional strain of doom scrolling can lead to chronic stress and burnout, affecting both mental and physical well-being.

3. Sleep Disruption: The blue light emitted by screens, combined with the anxiety induced by negative news, can disrupt sleep patterns and lead to insomnia.

4. Cognitive Overload: The sheer volume of information can overwhelm the brain, making it difficult to process and retain important details.

How to Stop Doom Scrolling

Breaking the habit of doom scrolling requires conscious effort and the implementation of healthier digital practices. Here are some effective strategies:

1. Set Time Limits:

Allocate specific times for checking news and social media. Use apps or built-in phone features to set daily limits on screen time.

2. Curate Your Feed:

Follow accounts and pages that promote positive and uplifting content. Unfollow or mute sources that consistently share distressing news.

3. Cultivate Mindfulness:

Engage in mindfulness activities such as meditation, deep breathing exercises, or yoga to reduce stress and improve mental clarity.

4. Practice gratitude:

Practicing gratitude helps by shifting focus from negative news to positive aspects of life, reducing anxiety and promoting mental well-being.

5. Engage in Offline Activities:

Spend time doing activities that bring joy and relaxation, such as reading, exercising, cooking, or spending time with loved ones.

6. Seek Professional Help:

If doom scrolling significantly impacts your mental health, consider seeking support from a therapist or wellbeing coach.

7. Stay Informed, Not Overwhelmed:

Choose reliable news sources and limit the number of times you check for updates. It's essential to stay informed, but not at the cost of your well-being.

Doom scrolling is a modern-day challenge that I would dare to say must of us have struggled with at some point. Perhaps by understanding its impact and implementing strategies to reduce this behaviour, we can protect our mental health and foster a more balanced relationship with technology. Because we can stay informed while remembering we can do no good to the causes that resonate with us if we neglect our mental and emotional well-being.

Carla Carolina Watson is a mother, Wellbeing Coach, Hypnotherapist, NLP Practitioner, Yoga & Breathwork Teacher and energy worker.

Work with Carla

Additional resources

Follow Carla on Instagram