The Vicious Cycle of Doom Scrolling
Whether it’s the run-up to the elections in South Africa or America, ongoing wars, or the escalating threats of climate change—It’s too easy to get caught in an endless loop of bad news. Each swipe or click leads us down a rabbit-hole of troubling news.
We’ve all been there, endlessly flicking through our social media feeds, comparing our lives to curated highlight reels, and feeling like we fall short. This habit, often referred to as “doom scrolling,” has become a pervasive issue in today’s digital age.
This compulsive need to stay engaged with digital streams of bad news, despite the toll it takes on our mental health is a reflection of our anxieties about the world around us. It’s important to recognize why we fall into doom scrolling and learn how to pull ourselves out before it starts to threaten our mental health.
So, what exactly is doom scrolling?
It’s the mindless act of endlessly scrolling through social media or news feeds, often in search of something, anything, to distract ourselves from our own thoughts and feelings. It’s the digital equivalent of reaching for a bag of chips when we’re feeling down – momentarily satisfying, but ultimately leaving us feeling emptier than before.
But what causes us to engage in this seemingly self-destructive behavior? Psychology tells us that doom scrolling is often driven by a complex interplay of factors, including fear of missing out (FOMO), social comparison, and the human brain’s natural tendency to seek out novelty and stimulation. When we’re feeling low or insecure, we turn to our screens in search of validation or distraction, only to find ourselves trapped in a cycle of comparison and self-doubt.
How Did We Get Here? You can blame Covid-19
If you’re wondering why the habit of doom scrolling seemed to appear almost overnight, you’re not alone. The impact of COVID-19 on our digital behaviors has been profound. Dr. Kate Mannell, a media studies researcher at Deakin University in Victoria, Australia, sheds light on this issue. According to Dr. Mannell, the pandemic significantly shifted our engagement with digital media.
COVID-19 made the public “more inclined” to obsessively scroll through their phones. Dr. Mannell points out the overwhelming number of distressing stories that emerged when many people found themselves with more free time than usual. This combination of factors led to an increase in doom scrolling behavior.
The following excerpt is from the National Library of Medicine:
Previous research has revealed a relationship between social media use and increased feelings of depression and anxiety (Vannucci et al., 2017). In an early study, individuals who reported spending more time on COVID-19 pandemic related news were found to experience higher levels of anxiety, distress, stress, and depression (Wathelet et al., 2020). Similarly, Buchanan and colleagues (Buchanan et al., 2021) reported that consumption of COVID-19 related negative news on social media was linked with lower levels of well-being.
How Doom scrolling Can Hurt Your Mental Health:
- Feeds Negative Feelings: When you’re already feeling down, doom scrolling can make you feel even worse by constantly showing you negative news. It’s a tough cycle that keeps you feeling low.
- Makes Mental Health Issues Worse: If you struggle with mental health issues like depression or anxiety, looking at bad news can trigger more severe symptoms or even cause a setback.
- Leads to More Worry: Spending a lot of time on negative news can make you dwell on bad thoughts, which might lead to feeling panicked or even cause panic attacks.
- Hurts Your Sleep: Scrolling through bad news right before bed can make it hard to calm down and get good sleep. Poor sleep can make stress and other mental health problems worse.
Doom scrolling can significantly impact our mental health, because it feeds into our negative feelings. “If you’re depressed, you often look for information that confirms how you feel,” says psychologist Susan Albers-Bowling PsyD. “If you’re prone to anxiety, depression or sadness, doom scrolling can be like stepping into quicksand, – the negativity can pull you under quickly and lead to panic attacks.”
At its core, doom scrolling is a coping mechanism—a way for our brains to handle uncomfortable emotions or thoughts. However, doom scrolling often leaves us feeling worse, stuck in a cycle of comparison and self-doubt.
Additionally, the tendency to procrastinate on essential tasks can contribute to the urge to doomscroll as a form of distraction. By recognizing the link between procrastination and doomscrolling, you can begin to implement strategies to break free from these harmful patterns and reclaim your focus and productivity. Read also: From Procrastination to Productivity: 8 types of procrastination & 8 steps to overcome it.
Recognizing your triggers is the first step toward breaking free.
Breaking the Habit: 7 Strategies to Stop Doom Scrolling
Here are some actionable steps to break out of the cycle of doom scrolling:
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Set Intentions:
Begin each day with a clear intention to minimize your time spent on social media and news websites. Set specific goals for how much time you want to allocate to these activities each day.
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Practice Mindfulness:
Cultivate awareness of your thoughts and emotions when you feel the urge to scroll endlessly. Practice mindfulness techniques such as deep breathing, grounding exercises, or meditation to bring yourself back to the present moment.
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Identify your Triggers:
Pay attention to the situations or emotions that trigger your urge to doom scroll. Is it boredom, stress, loneliness, or something else? Once you identify your triggers, you can develop healthier coping mechanisms to address them.
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Find Alternatives:
Replace doom scrolling with activities that nourish your mind, body, and soul. Engage in hobbies you enjoy, spend time outdoors, exercise, read a book, or connect with loved ones face-to-face.
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Limit Notifications:
Minimize distractions by disabling unnecessary notifications on your phone and other electronic devices. This will help reduce the temptation to constantly check for updates.
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Curate Your Feeds:
Take control of your digital environment by curating your social media feeds and news sources. Unfollow accounts that trigger feelings of inadequacy or negativity, and seek out content that uplifts and inspires you.
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Practice Gratitude:
Cultivate a daily gratitude practice to shift your focus from what’s lacking to what you’re grateful for in your life. Keep a gratitude journal or simply take a few moments each day to reflect on the blessings in your life.
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Set Tech-Free Zones:
Designate certain areas of your home, such as the bedroom or dining room, as tech-free zones. Reserve these spaces for relaxation, connection, and quality time with loved ones, free from the distractions of screens.
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Seek Support:
Reach out to friends, family members, or a therapist for support if you’re struggling to break free from doom scrolling. Talking to someone you trust can provide perspective, encouragement, and accountability on your journey toward digital wellness.
Building a Healthier Digital Life
It’s okay to stay informed, but it’s also crucial to keep your digital consumption in check for a balanced life. If you want to cultivate a healthier relationship with your devices, why not give thought-stopping a try?
This week: An invitation to practice Thought Stopping
Thought stopping is a simple but effective cognitive-behavioral technique that can help you take control of the obsessive or anxious thoughts that often lead to doom scrolling.
Instead of automatically reaching for your phone, take a brief pause and ask yourself, “What am I about to do?” This simple question can help shift your behavior from compulsive to conscious.
Give it a shot for 7 days and notice how these changes can lead to a more mindful and controlled engagement with your digital world.
You can’t control what is going to happen in the future, but you can stop your scroll right now & connect with the present moment.
And if you’d like to get some more positive and actionable news in your feed, why not follow Eureka Centre for more actionable tips and strategies for getting more joy into your life.
“I went to see Jeanette when I was most distraught, feeling trapped, lost and enraged to the point that I was physically damaging possessions and people. Therapy helped me to start peeling off the layers and dissect the problem in depth to its origin, to understand it, face it and release it. I learned different constructive ways to deal with similar situations in future. The biggest thing I learned was that I don’t have to be the victim of my feelings.”
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