What Is Doomscrolling?

Doomscrolling, also known as doomsurfing, refers to the act of continuously consuming negative or distressing news online, often for extended periods. This habit typically involves scrolling through social media feeds, news websites, or other platforms filled with alarming or pessimistic content. While staying informed is essential, doomscrolling crosses the line into compulsive behavior, leaving individuals feeling overwhelmed, anxious, and even hopeless.

Why Is Doomscrolling Bad?

Doomscrolling has a profound impact on mental and emotional well-being. Here are some of the key reasons why this behavior can be harmful:

1. Increases Stress and Anxiety

Constant exposure to negative news can heighten feelings of stress and anxiety, making it difficult to focus on positive aspects of life. This can create a vicious cycle where individuals feel compelled to seek more distressing information.

2. Disrupts Sleep Patterns

Late-night doomscrolling is a common habit that disrupts healthy sleep cycles. The blue light from screens combined with unsettling content can interfere with the brain’s ability to wind down, leading to poor sleep quality.

3. Triggers a Sense of Helplessness

Repeated exposure to crises, such as political unrest, environmental disasters, or global pandemics, can foster a sense of helplessness and despair. Over time, this can contribute to feelings of depression.

4. Negatively Affects Productivity

Doomscrolling often eats into valuable time that could be used for productive activities. The endless cycle of scrolling can leave individuals feeling drained and unmotivated.

5. Harms Physical Health

The stress and sedentary behavior associated with doomscrolling can lead to physical issues, such as headaches, muscle tension, and poor posture, compounding its negative effects.

How to Stop Doomscrolling: Practical Tips to Break the Habit

Fortunately, there are effective strategies to combat doomscrolling and regain control over your screen time. Here are actionable steps to help:

1. Set Time Limits

• Use app timers or screen time tracking features to limit the amount of time spent on news apps or social media.
• Allocate specific times of the day for checking the news, and stick to these schedules.

2. Curate Your Content

• Follow reliable news sources instead of sensationalist outlets.
• Limit exposure to topics that trigger stress or anxiety, and prioritize content that offers constructive solutions.

3. Create a Positive Digital Environment

• Follow accounts that promote positivity, inspiration, or educational content.
• Mute or unfollow pages and individuals that contribute to unnecessary negativity.

4. Practice Mindfulness

• Recognize when doomscrolling begins and consciously decide to stop.
• Engage in mindful activities, such as meditation or deep breathing, to refocus your attention.

5. Replace the Habit

• Replace doomscrolling with activities that improve well-being, such as reading a book, exercising, or engaging in a hobby.
• Consider listening to podcasts or audiobooks to stay informed without the temptation to scroll.

6. Establish a Bedtime Routine

• Avoid using electronic devices at least an hour before bedtime to promote better sleep.
• Opt for activities like journaling, listening to calming music, or practicing relaxation techniques.

7. Seek Support

• Share your experiences with friends or family who can encourage healthier habits.
• If doomscrolling significantly impacts your mental health, consider speaking to a therapist.

Key Takeaways

Doomscrolling is a compulsive habit of consuming negative news that can harm mental, emotional, and physical health. While it’s essential to stay informed, overindulgence in distressing content can lead to anxiety, stress, and decreased productivity. By setting boundaries, curating content, and engaging in positive habits, you can break free from the doomscrolling cycle and create a healthier relationship with technology.

If you find yourself doomscrolling often, take proactive steps today to reduce its impact. A balanced approach to consuming news and online content can help you stay informed without compromising your well-being.