Doomscrolling: Why We Do It, How It Affects Us, and How to Break the Cycle

In a time where we have access to information at all times, it’s simple to fall victim to what is now known as “Doomscrolling.” It involves idly browsing through upsetting and anxiety-inducing bad news articles, as well as content like negative comments on social media. Over time, this frequent exposure can lead to feeling emotionally overloaded and uncomfortably overwhelmed. How can we stop, and more importantly, why do we do it?

Read More: How to spend less time on Social Media? and activities to do Instead

What is Doom Scrolling?

The compulsive practice of consuming a lot of startling or negative news, frequently at the price of one’s mental health, is known as doom scrolling. During the COVID-19 pandemic, the name itself became quite popular as people all over the world restored their devices to stay informed about the virus, lockdowns, and the state of the world economy. It was a necessity at the time, to stay updated to not risk a major health issue for the sake of ourselves and most importantly for our loved ones. 

However, the practice of doomscrolling did not start with the epidemic; rather, it is a result of our lives being more digitally connected and with the emergence of social media platforms it all started being more proactive as social media is a place where headlines frequently put clicks ahead of fair and helpful reporting.

Doomscrolling is an emotional spiral that leaves you feeling exhausted, nervous, and occasionally even hopeless. It’ ‘s not only about feeling a little stressed after reading the news but also about how we dwell on it for long hours. It may involve mindlessly browsing through networking apps like news apps, Facebook, Instagram, or Twitter, taking information about pandemics, natural disasters, political upheaval, and personal tragedies. 

This practice becomes instinctive for many people, a way to “stay informed” or pass the time. However, as we’ll see, this seemingly harmless habit can have a big impact on our mental health. 

Read More: What is Doomscrolling?

The Psychology Behind Doomscrolling

 1. The Negativity Bias

People are inherently inclined to dwell on unpleasant situations. This Psychological tendency sometimes referred to as the “Negativity Bias,” causes us to be more sensitive to negative stimuli like threats or dangers than to favourable ones. According to evolutionary theory, this tendency kept our ancestors vigilant about any hazards, whether they be social, environmental, or predatory.

This prejudice still exists today, particularly about news consumption. Research indicates that negative news like stories about violence, economic collapse, or political unrest captures our attention faster and more strongly than favorable news. Our brains are more likely to focus on more unpleasant news. Social media algorithms, which favour stories that provoke strong emotional responses often involving fear, rage, or sadness, basically amplify this predisposition.

 2. The Illusion of Control and Information Overload

In times when everything seems uncertain, humans tend to seek out information trying to attempt to gain some control over their environment. Doomscrolling can be used as a coping strategy. In times when there’s a crisis like the pandemic or political Upheaval Doomscrolling can be used as a coping strategy.  We as humans tend to believe that by staying informed about upcoming problems, we are better prepared to handle and tackle the upcoming difficulties. Because of our need for control, we constantly consume knowledge in the hopes that knowing about every calamity or adversity will somehow help us escape it. 

This sense of control, though, frequently backfires. When we constantly hear bad news, it simply makes us feel more anxious and we feel helpless, especially when there is nothing we can do to improve the situation. The constant consumption of bad news simply makes us feel more anxious and helpless, especially when there is nothing we can do to change the situation.

Read More: From Overwhelm to Balance: Navigating the Digital Noise in Modern Life

3. Social Media Algorithms and Echo Chambers

Engagement is the lifeblood of social media platforms. These platforms make more money from advertising the longer people spend browsing through their feeds. Social media algorithms are made to present us with stuff that will capture and hold our attention. Regretfully, this frequently entails endorsing messages that are emotionally charged, dramatic, or polarizing, those that tend to elicit fear and indignation.

We frequently find ourselves in a negative “echo chamber” as a result of these platforms’ employment of algorithms to display content that they believe would elicit the strongest response. The more we interact with this kind of information, the more comparable stories are displayed on the site. It can be challenging to interrupt this vicious cycle, particularly when it seems like a new alarming headline is waiting for us each time we log in.

4. FOMO (Fear of Missing Out)

The doomscrolling also has a connection with FOMO which is our fear of missing out. We are frequently inundated with the notion that we must be aware of every development, every dispute, and every crisis in the hyperconnected world of today. We may develop the habit of constantly scrolling through our feeds because we fear that we might miss important information or be out of touch with the most recent advancements. Even if doomscrolling can result in emotional strain and burnout, it becomes a means for many people to “keep up” with the world. The paradox of information overload is that, despite the appearance of keeping us informed, it can deplete our mental energy and cause us to lose sight of the more significant parts of our lives.

The Impact of Doomscrolling on Mental Health

1. Increased Anxiety and Stress

The act of doomscrolling contributes to anxiety. Our brains become more vigilant as we take in unfavourable information. Stress hormones like cortisol are released in response, and this might set off a “fight or flight” reaction. Chronic Anxiety, hyperarousal, and a general feeling of uneasiness in the mind as well as our bodies can result from this condition of perpetual alertness.

Long exposure to upsetting news is found to worsen anxiety symptoms, particularly in people who already suffer from mental health conditions such as depression or generalized anxiety disorder. Continuously taking in bad information can keep us stressed out and make it hard to unwind or concentrate on peaceful, constructive pursuits.

2. Sleep Disturbance

Scrolling excessively greatly increases the likelihood of disrupting our sleep cycle, as it leaves us feeling more disturbed. Studies reveal that devices like computers, tablets, and cellphones emit blue light, which disrupts sleep cycles by inhibiting the production of melatonin, a hormone our body releases to regulate the sleep-wake cycle.

However, the problem extends beyond the light; consuming content also plays a major role. Late-night exposure to unpleasant or disturbing content might make it difficult to fall asleep and leave us feeling agitated. According to research, reading bad news right before bed results in less restful sleep, which exacerbates symptoms of exhaustion, agitation, and a compromised immune system.

Read More: The Sleep Anxiety Spiral: Why Worrying About Sleep Makes It Worse

3. Emotional Fatigue and Burnout

Emotional weariness, a type of burnout in which people feel emotionally numb, overwhelmed, or disengaged, can result from doomscrolling. Constant exposure to bad news can make us less sensitive to the stories’ emotional impact. This can eventually result in emotional exhaustion, a condition in which the brain loses sensitivity to the stories that first caused intense emotional reactions. This desensitization may result in a cycle of emotional detachment, making it more difficult to interact with others or deal with real-life events. As we become less able to completely experience or react to the suffering of others, this might also lessen our empathy.

4. Decreased Productivity and Cognitive Functioning

Focusing on activities that require mental effort, like work, school, or problem-solving might be challenging when doomscrolling. Cognitive overload is caused by the frequent switching between different news items, which makes it difficult for our brains to focus on anything else. Numerous research have demonstrated that negative media exposure shortens attention spans and impairs cognitive function. We are less able to perform tasks that call for prolonged concentration while our brains are continuously processing upsetting information, which lowers our creativity and productivity.

How to Break the Doomscrolling Habit

1. Set Boundaries Around Technology Use

Establishing clear guidelines for your use of technology is one of the best strategies to prevent doomscrolling. Set daily limitations on social media usage or screen time with applications or built-in phone functions. Consider setting up a specific period each day (for example, 10 to 15 minutes) to browse through your feeds or check the news, as staying updated on regular news is as important. Try establishing rules, such as not checking your phone an hour before bed or during meals, if you discover that you’re using social media as a filler activity.

Read More: Cyberpsychology: The connection between human mind and technology

2. Curate Your News Sources

It’s crucial to be mindful of where you get your information. Instead of following social media accounts that sensationalize negative stories, seek out credible, balanced news outlets that focus on providing context rather than just headlines.

 You can also follow accounts that promote positive news or offer constructive advice on how to deal with difficult situations. Following mental health advocates, wellness pages, or educational accounts can help you break the cycle of negative news consumption.

3. Practice Mindful Scrolling

When you open an app or start scrolling, take a minute pause and ask yourself, why do you feel the need to scroll right now? At these times, for conscious choices of your behaviour, consider mindfulness activities that will help in knowing when and how to engage with digital content. Before launching your social media apps, think about establishing goals. For example, “I will check the news for ten minutes and then put my phone down,” or “I will only look at uplifting stories today.”

4. Replace Doomscrolling with Positive Activities

Try replacing doom-scrolling with hobbies that help in enhancing well-being in your spare time. Also, try indulging in creative pursuits like working out, reading a book, meditating, or spending time with close friends and family. The engagement of mind in these activities can help you clear your head which was the initial cause of scrolling and provide you with a much-needed rest from the never-ending stream of negative news.

Read More: Some Mental Health Care Activities for Your Day-To-Day Routine

5. Be Kind to Yourself

It’s difficult to break the doomscrolling habit, particularly in a society where staying connected all the time seems necessary. Be kind to yourself if you catch yourself reverting to old routines. Start celebrating your victories no matter how big or small, and try to acknowledge every day that you are working towards change and your well-being that will result in a change for the better. You can seek assistance from a mental health professional, it’ll offer helpful coping mechanisms to control your stress and worry if you believe that doom-scrolling might be affecting you mentally and emotionally or it is negatively impacting your life.

Conclusion

Prioritizing your mental wellness is just as important as keeping informed. Your well-being may suffer significantly as a result of doomscrolling, which can make you feel tense, emotionally spent, and out of touch with reality. You can recover control over your digital intake and enhance your general mental health by being aware of the psychological factors that contribute to this habit and actively working to cut back.

Remember: Being kind to oneself is just as important as being knowledgeable. Find balance in the digital world, take breaks, and limit your exposure to upsetting news. It’s worth preserving your mental tranquillity.

FAQ

1. What is doomscrolling, and why is it harmful?

Doomscrolling refers to compulsively consuming negative or distressing online content, especially news. Research in PLOS ONE highlights that doomscrolling during the COVID-19 pandemic exacerbated negative emotions and anxiety. In contrast, exposure to uplifting or kind content had no such adverse effects, underscoring the emotional toll of negative news exposure.

2. Why do people engage in doomscrolling despite its negative effects?

The Journalism Studies article attributes doomscrolling to psychological tendencies like negativity bias, where humans are naturally drawn to adverse information, and the illusion of control, where individuals seek excessive information to feel prepared for uncertainty. Social media algorithms also amplify distressing content, making it hard to stop.

3. How can one mitigate the harmful effects of doomscrolling?

Both studies emphasize mindful media consumption. Limiting screen time, curating content to include positive or solution-focused news, and engaging in digital detox practices can help. The PLOS ONE research specifically highlights the benefits of “kindness-scrolling,” or consuming uplifting and empathetic online material, to counteract negative emotional impacts.

4. Are there any benefits to staying informed through doomscrolling?

While staying informed is crucial, doomscrolling often crosses the line into harmful territory by overexposing individuals to negativity. Research advises a balanced approach: selectively consuming credible news sources during set times and avoiding excessive, sensationalized content to preserve mental well-being.