Doomscrolling is the tendency to view and read bad news despite the fact that it evokes negative emotions.
The term is a combination of the words doom and scrolling and was widely used during the COVID-19 pandemic in 2020, remaining relevant in our uncertain times.
Many people feel like they are going through one crisis after another, without being able to recover from the previous one.
Doctor of the HappyDerm medical center Lyudmila Artyushkevich named several reasons why doomscrolling occurs and how to deal with it.
Reasons
Those who reach for their phones immediately after waking up to immerse themselves in the news often don’t realize that they are addicted. The reasons for this behavior are varied. We are afraid of missing out on important events, we strive to understand what is happening in the world and how it can affect our lives.
Doomscrolling gives us the illusion of control over the situation. Intuitively, we try to be prepared for potential threats, following the principle of "forewarned is forearmed".
The desire to "stay informed" may seem like the responsibility of every citizen, and ignorance of what is happening in the world - a sign of backwardness. Social networks and news resources are specially organized in such a way that "shock content" is popular. The media actively use scary headlines and shocking materials to attract more readers.
Why Doomscrolling Is Dangerous
Despite the logical principle of "forewarned is forearmed," doomscrolling does not restore a sense of control. Instead, anxiety only increases, and reading and searching for scary articles turns into an addiction, closing a vicious circle. A person stops paying attention to his own thoughts and feelings.
This leads to the following consequences:
- a feeling of isolation;
- anxiety;
- headaches;
- difficulties with concentration;
- insomnia;
- loss of appetite or overeating.
Constantly immersing ourselves in negative news can have a serious negative impact on our mental and physical well-being. It undermines our emotional stability, creating a feeling of helplessness and alienation.
Moreover, frequent perception of threats and scary events can lead to an overestimation of reality, distortion of our worldview and creation of an imbalance in life.
Tips to overcome doomscrolling
- Check the news only once a day, preferably in the afternoon. This will help you avoid constantly updating information and focus on other important things.
- Avoid using gadgets 2 hours before bedtime. This will allow your brain and body to relax and prepare for a night's rest.
- Turn off notifications in apps and messengers. This will help you avoid constantly attracting your attention with a continuous stream of news.
- Limit your sources of information. Remove duplicate media from your subscriptions and leave only a few verified and reliable sources.
- Learn to recognize clickbait - deceptive and tempting headlines. Do not fall for provocations and prefer quality materials.
- Read only the information that you really need, without being distracted by other news. This will allow you to use your time more consciously and avoid excessive scattering of attention.
- Take a break from news content. Read interesting articles, interviews, reviews. Life is not limited to news reports and events.
- Occupy yourself with other activities: read a book, watch a movie, chat with friends or loved ones, go for a walk, play sports. This will help you take your mind off the constant news and updates.
- Stop arguing with bots in the comments. Some people are impossible to convince, and bots do not represent real opinions and dialogue. So it is better not to waste your energy on useless debates and focus on more meaningful things in life.
- Read articles in their entirety, not just the headlines. This will allow you to get a full understanding of the topic and avoid distortions that can arise from bright and provocative headlines.
It is important to remember that being informed is a good thing. But being constantly exposed to negative information can have a negative impact on our mental and physical health. By practicing these tips, you can effectively combat doomscrolling and maintain your mental balance during difficult times.
