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When bombarded with distressing news, it's common to compulsively read every detail and become entrapped within the narrative, a behavior known as "doomscrolling." Doomscrolling can trap us in a negative news spiral, taxing our mental health. Similarly, doomscrolling can also refer to the act of watching countless short online videos, often losing track of time. Discover what drives this compulsion and how to interrupt the cycle. Gain control with our targeted insights and practical steps to curb the scroll and protect your mindset.
Key Takeaways
- Doomscrolling is the habit of continuously consuming negative news, often through social media, which was notably increased during various crises like the COVID-19 pandemic and geopolitical events.
- Doomscrolling can also be defined as the excessive consumption of vertical, short-form videos for a long period of time, without knowing the amount of time passed.
- Engaging in doomscrolling has been connected to mental health issues such as depression, anxiety, and a decrease in overall well-being, and it also has the potential to disrupt sleep patterns.
- Breaking the doomscrolling cycle involves setting boundaries with social media, focusing on positive content, and possibly seeking professional help when the behavior contributes to mental health deterioration.
What Is Doomscrolling?
The term doomscrolling might sound like something out of a sci-fi movie, but it’s very much a part of our reality today. It refers to the act of continuously seeking out negative, distressing information on social media or news feeds. The word was officially recognized by Merriam-Webster in September 2023 after being on their watch list for three years.
What drives individuals to engage in doomscrolling? Some possible reasons include:
- A desire to stay informed about current events
- Fear of missing out on important information
- A need for validation or connection with others
- An addictive behavior pattern
- A way to distract oneself from personal problems
- A way to escape reality by mindlessly scrolling addictive content online
It’s important to be aware of the negative effects of doomscrolling and to find healthier ways to stay informed and connected.
The Role of Social Media
Social media platforms have become the perfect breeding ground for doomscrolling. Their algorithms, designed to maintain user engagement, frequently result in heightened exposure to distressing or negative content through social media feeds. Have you ever found yourself lost in an endless stream of posts? That’s the ‘infinite scroll’ feature at work, providing a never-ending stream of content that makes it hard to stop scrolling.
The algorithms on these platforms don't just promote current events; they also target users based on their interests. For instance, if you interact with videos related to interior design, comedy, celebrities, or art, the algorithm will likely show you more of these topics, making it hard to break free from the continuous feed of curated content. This personalized targeting can create an addictive experience, leading to compulsive scrolling.
Further, platforms that serve as news sources, like Twitter or Facebook, have been linked to higher rates of doomscrolling. The exposure to conflicting information and posts on these other social media platforms can cause psychological distress, further contributing to the unease that accompanies doomscrolling behaviors.
The term doomscrolling or doomsurfing gained significant prominence during major events such as:
- The George Floyd protests
- The 2020 U.S. presidential election
- The Russian invasion of Ukraine starting in 2022
These events triggered widespread fear and uncertainty, prompting many to scroll incessantly for updates, primarily focusing on the most disturbing news.
The attraction to negativity
But why do we gravitate toward negative news stories? It turns out, our biology plays a role. Humans instinctively pay more attention to negative information doing so may be crucial for survival, influencing behaviors such as doomscrolling. The inferior frontal gyrus (IFG) of our brain, which processes information and integrates it into our perception of reality, may contribute to this tendency.
However, one must remember that staying informed does not necessarily mean overconsuming information. Overindulging in negative news can lead to anxiety and feelings of helplessness. So, how do we break this harmful cycle of seeking negative information?
Doomscrolling as a Form of Escape
Doomscrolling isn't limited to negative news or world events; it can also manifest as mindless scrolling in an attempt to escape reality. This form of doomscrolling can involve browsing a constant stream of content that is less distressing yet still addictive. People may scroll through endless videos, memes, or social media posts to avoid their own stress, anxiety, or daily challenges.
This mindless consumption offers a temporary distraction but can reinforce a cycle of avoidance, distancing users from the issues they need to address. Despite the content being less negative, excessive scrolling can lead to similar outcomes, such as anxiety, restlessness, and an inability to focus. Being aware of this form of doomscrolling is essential for developing healthier online habits.
The Impact of Doomscrolling on Mental Health
Doomscrolling, the compulsive scrolling through endless streams of news and other content, has significant adverse effects on our mental health and daily lives. This section explores the detrimental consequences of this habit, including its impacts on mental well-being, time management, and sleep quality.
Negative Impacts on Mental Health
Doomscrolling can wreak havoc on mental health due to the incessant influx of negative news. Research has shown that doomscrolling is associated with higher levels of depression and can lower overall mental well-being. Habitually doomscrolling tends to amplify negative thinking patterns such as:
- Worry
- Rumination
- Fear
- Anxiety
- Stress
These patterns can push individuals deeper into depressive states and escalate anxiety. For those with pre-existing mental health conditions, engaging in doomscrolling can worsen symptoms, contributing to a persistent cycle of negative thoughts and feelings. Add to this the emotional turmoil, such as symptoms of PTSD, and it becomes clear that doomscrolling is a habit we need to break.
Waste of Time & Energy
Doomscrolling is not limited to negative news or current events. It also includes mindless videos and content that waste time and energy, which can lead to anxiety due to avoidance, depression from a lack of meaningful activities and connection in one's life, guilt over wasted time, and frustration when trying to stop but failing to do so. This habit can sap productivity and reinforce a cycle of avoidance, distancing people from addressing issues they should face.
Negative Impact on Sleep Habits
In addition to the mental toll, doomscrolling can also have a negative impact on sleep. The act of doomscrolling releases stress hormones like cortisol and adrenaline, which can lead to physical and mental exhaustion.
Doomscrolling disrupts sleep patterns by:
- Invoking a fight-or-flight response that keeps individuals awake later than usual
- Causing anxiety and stress that make it difficult to fall asleep
- Leading to a decrease in sleep quality, which is essential for physical health
This decline in sleep quality can further compound the negative effects of doomscrolling.
Identifying Your Doomscrolling Triggers
Identifying the triggers that induce doomscrolling is a crucial step towards breaking this cycle. Common behaviors that lead to doomscrolling include getting absorbed in negative content, checking for updates repeatedly, and allowing these activities to interfere with daily life.
What factors heighten the probability of someone succumbing to this habit in terms of human behavior?
Internal factors
Internal factors can play a significant role in predisposing individuals to doomscrolling. For instance, individuals with high levels of neuroticism may be more prone to doomscrolling due to their stronger reactions to negative emotions and increased susceptibility to engaging in the behavior.
Past experiences like childhood maltreatment can also predispose individuals to doomscrolling, possibly as a result of long-term emotional effects that alter their interaction with negative news. Moreover, certain anxiety disorders, such as obsessive-compulsive disorder, may intensify an individual’s fixation on certain topics, leading to a habitual pattern of doomscrolling in an attempt to alleviate anxiety.
External factors
On the other hand, external factors can also trigger doomscrolling. Sensational news outlets often publish fear-inducing content that encourages doomscrolling behavior. However, not all news outlets are created equal. Trusted news sites are less likely to sensationalize, making the news consumption experience more positive.
Other external triggers include habitual cues that prompt mindless scrolling, like checking your phone as soon as you wake up, when going to bed, or when bored at work. Recognizing these cues allows for mindful intervention, enabling individuals to understand when they are most likely to engage in doomscrolling and when they are not.
By limiting news intake, individuals can stay informed while avoiding the trap of doomscrolling. But what if these measures aren’t enough? How can one effectively break the cycle of doomscrolling?
Breaking the Doomscrolling Cycle: Practical Tips and Strategies
Various strategies can be employed to break the doomscrolling habit. These include:
- Replacing the activity with other tasks
- Setting news consumption time limits
- Utilizing thought-stopping techniques
Recognizing how you feel after doomscrolling and working on positivity training are essential steps to stopping the activity, especially if you’re feeling worse afterward.
Setting Boundaries With Social Media Use
It’s advisable to set specific time limits for social media use, including social media apps, and engage in screen-free self-care activities to prevent doomscrolling. Here are some strategies to consider:
- Turn off push notifications
- Incorporate tech-free periods into your daily routine
- Engage in activities that promote relaxation and well-being, such as reading, exercising, or spending time in nature
By implementing these strategies, you can reduce anxiety and maintain control over your exposure to negative news.
Doomscrolling often stems from the fear of missing out (FOMO) and is a significant factor in increased mobile phone usage. By checking news exclusively at set times, like during breakfast, you can decrease the stress associated with content consumption.
Focusing on Positive Content Instead of Negative Content
Another effective strategy to stop doomscrolling and combat its negative impact is to:
- Focus on positive and uplifting content online
- Shift focus towards solutions-focused stories
- Practice gratitude
- Engage mindfully with digital media through slow scrolling and careful content selection
This allows for a higher quality media experience and encourages a shift away from negative news and negative story consumption towards solutions focused news stories.
You can also use digital wellness apps, which provide access to guided meditations and positive readings, to integrate more uplifting content into your daily routine. Incorporating screen-free self-care practices such as yoga, meditation, or outdoor activities can reduce screen dependence and create a healthy balance with digital consumption.
Seeking Professional Help For Doomscrolling or Phone Addiction
If anxiety and sadness due to doomscrolling persist for an extended period, professional evaluation is recommended. A mental health professional should be consulted when doomscrolling contributes to the worsening of a mental health condition.
Individuals who frequently engage in doomscrolling and believe they may have anxiety or depression are encouraged to consult with a doctor or mental health professional. Therapeutic resources like the Anxiety and Depression Association of America and the Association for Behavioral Cognitive Therapies can assist in finding a therapist.
The team of therapists at Resilience Lab can help to break the habit of doomscrolling while creating a personalized therapy approach for your specific situation.
Resilience Lab therapists specialize in:
- Understanding and managing stress related to media saturation and doomscrolling
- Practicing dietary media restriction
- Providing guidance on how to process news effectively to cope with media saturation overload
Frequently Asked Questions
What is doomscrolling?
Doomscrolling is the act of continuously seeking out negative, distressing information on social media or news feeds, which can take a toll on mental health.
How does doomscrolling impact mental health?
Doomscrolling can lead to higher levels of depression and anxiety, exacerbate negative thinking patterns, and contribute to emotional instability. It's important to be mindful of our online consumption and take breaks when needed.
What are some strategies to break the doomscrolling cycle?
To break the doomscrolling cycle, try setting specific time limits for social media, focusing on positive content, and seeking professional help if needed. Limiting social media use and seeking positive content can help break the cycle, and professional help is available if needed.
How can Resilience Lab help with doomscrolling?
Resilience Lab can help with doomscrolling by offering therapeutic services tailored to address this issue, using personalized approaches to help clients overcome doomscrolling.
How can I book a consultation with Resilience Lab?
To book a consultation with Resilience Lab, select a therapist and schedule a free therapy consultation call to discuss your concerns.
If you or someone you know is experiencing a crisis and needs immediate help, please call 911 or go to the nearest emergency room. This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified health provider with any questions you may have regarding a medical condition.
Clinically Reviewed by Christine Carville, LCSW-R.
Christine Carville, LCSW-R, is the co-founder and Chief Clinical Officer of Resilience Lab. Christine developed the Resilience Methodology, a trans-theoretical training model for therapists to provide individualized, flexible, trauma-informed care. She has also been teaching at the Columbia School of Social Work since 2016 and continues to maintain her own private psychotherapy practice.