Have you ever told yourself, “I’ll quickly check the news,” and then ended up spending countless minutes or even hours scrolling through articles about natural disasters, political scandals, true crime stories, and more? If so, you might have a problem. This behavior is known as doomscrolling, and its solution is not as simple as it may seem.
Doomscrolling meaning ~ What is Doomscrolling?
What’s the first thing you do when you wake up? If you immediately grab your phone and start reading stories about earthquakes in Tehran, devastating floods in Italy, or the threat of nuclear annihilation from North Korea – and can’t stop scrolling – then you might have a serious issue. This is what we call doomscrolling.
Doomscrolling is a relatively new trend that gained significant momentum during the COVID-19 pandemic. In fact, it was even featured in the 2020 Oxford Languages “Words of an Unprecedented Year” report. It refers to the act of endlessly scrolling through negative news, typically focusing on distressing or alarming content. Unfortunately, the habit of doomscrolling has become increasingly common as we find ourselves overwhelmed by negative media.
The Effects of Doomscrolling
The effects of doomscrolling on your health can be severe. Physically, it may lead to nausea, headaches, muscle tension, neck and shoulder pain, low appetite, difficulty sleeping, and elevated blood pressure. Mentally, it can have even worse consequences, such as worsened mental well-being and a decline in life satisfaction. The constant exposure to adverse news and negative media can leave you feeling anxious, stressed, and overwhelmed.
How to Stop Doomscrolling?
The good news is, you don’t have to cut off modern technology entirely to combat doomscrolling. The key is to use it in moderation. Staying informed and connected to current events isn’t inherently bad – you just need to set clear boundaries to protect your mental and physical health.
Here are a few practical tips on how to stop doomscrolling:
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Keep Your Phone Off Your Nightstand – Avoid keeping your phone within easy reach when you wake up. This will prevent you from compulsively grabbing it as soon as you open your eyes.
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Keep Your Phone Out of Reach During Work – This simple step can improve your productivity and reduce stress. You’ll be surprised at how much more focused and calm you’ll feel.
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Don’t Dine & Mobile – During mealtime, keep your phone out of sight. This allows you to fully enjoy your meals without the distraction of negative news.
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Manage Your Notifications – Opt out of receiving unnecessary notifications from apps that alert you to new headlines, emails, and messages. Review your phone’s settings to disable notifications that aren’t essential to you.
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Focus on the Positive – Don’t let negative media or people spoil your mood. There’s a lot of positive news out there if you look for it. Tell others who share depressing or violent stories that you’re not interested. This will help you stay in control and prevent others from dictating your emotional state.
Doomsurfing and Its Mental Health Impact
Another related term to doomscrolling is doomsurfing, which refers to the endless cycle of jumping from one distressing piece of news to another, often while scrolling through social media or news websites. This behavior can compound the mental health effects of doomscrolling, leading to a constant state of anxiety and stress. By implementing the strategies above, you can break free from the cycle of doomscrolling and reclaim control over your well-being. Interested in more tips on breaking negative habits and improving your life? Check out our other stories and start making positive changes today!