Doomscrolling, coined during the COVID pandemic, is the habit of constantly scrolling through negative news on social media or news sites on mobile phones. Based on studies, it has been found that increased doomscrolling could lead to mental health problems and hamper the productivity in Gen Z workers. This habit doesn’t just keep us informed; it overwhelms us. In this blog, we will discuss the psychology behind it and ways to stop this bad habit from taking over your life.
Doomscrolling Meaning
The actual doomscrolling meaning can be defined as the inability to stop reading bad news online for hours on end, even though it’s worse for you. Often, the justification for this behaviour is ‘staying informed,’ but there’s something much deeper to it. You seek out information that resonates with your mood when you’re in a low mood. Doomscrolling is no exception. Reading more bad news reinforces those negative feelings when a person is already feeling down. Once this cycle starts, it becomes a habit very soon. You are caught in a loop where you feel bad, read terrible news and then feel even worse. Very soon, people scroll without even knowing it. This unconscious scrolling through your phone without doing anything else becomes second nature.
Doomscrolling vs Mindless Scrolling
You might often get confused between doomscrolling vs mindless scrolling. Mindless scrolling means you’re just flipping through the stuff you are reading—news, social media, or entertainment—without a clear purpose. This behaviour is probably more neutral and is not focused on negative content. Both behaviours involve excessive screen time, but doomscrolling has a clear negative emotional impact.
Why Doomscrolling is Bad?
Scientific studies confirm that indulgence in unhealthy news exposure tends to incidentally increase anxiety, feelings of depression, and apprehension. Here’s how this act might shaft you:
Worsens mental health
If you already tend to have anxiety or depression, this habit can spike worse in a split-second. It even triggers panic attacks.
Causes sleeping disorders
Researches show that in bed, 70% of people check social media and have trouble sleeping. Anxiety from this bad news keeps your brain awake and alert.
Creates confusion
Sometimes, this act may lead to inconsistent information or contradicting views which mystify you, making your brain think you’re living in a different reality, increasing your anxiety levels.
How to Stop Doomscrolling?
Want to get out of the chain that is pulling you into negativity? Here are some key points to help you stop this habit::
Set Limits
Limit when and where you check the latest news. People login to social media after snoozing their phone alarm. Keep your phone out of reach in the morning and use an alarm clock to wake you up. This little step will enable you to focus on your day before immersing yourself in the news. You will develop healthier routines where health is prioritised more than the constant information burden set by news.
Check Your Phone Mindfully
Instead of doing it on autopilot, pause before checking your phone. Mindfulness involves noticing and using mental stop signs to curb the impulse. Checking the phone mindfully helps get control back over habits; a potentially compulsive behaviour turns into a deliberate decision.
Scroll Slowly
Read intentionally slow. Take time to read and fully grasp what you are seeing because fast scrolling can reduce your attention span and heighten anxiety. With slow reading, you have the time to engage with the content at hand, making comprehension better and less emotionally draining.
Challenge Negative Thoughts
Do not jump to worst-case scenarios. Ask yourself what the more realistic outcomes could be. Such an exercise can reduce your anxiety. Reframing your thoughts will nurture a balanced view of this negative news and reduce its heavy feelings in your emotions.
Seek Positive News
The negative news becomes balanced when you actively search for good news as well. While the bad news is prevalent, many acts of kindness and goodness happen daily. In intentionally looking for good news, you can find a new perspective – to remind yourself that hope and goodness are there along with all these challenges.
Do Something Positive
Act out self-care or little acts of kindness to refocus yourself in the present. Ask yourself what could make you feel a little better now. The utilisation of positive habits clears your head of negativity but also fosters an increase in gratitude and wellness.
Conclusion
Knowing doomscrolling meaning, and accepting that it is a behaviour that can significantly affect your mental health is the first step. With mindful media consumption, the negative hold of this habit can be minimised. Set boundaries, create awareness, fight against those negative thoughts, and do something positive. These are some effective ways to help take back control of your emotions. Remember, it isn’t about being updated but about cultivating a mindset that allows one to be strong and positive. Take charge of your scrolls today and reclaim your mental peace and clarity.
