Before I prepare my kids’ lunches for day camp, I often find myself scrolling through Twitter for a few extra minutes. At night, I check my phone for the latest news alerts. When boredom or anxiety creeps in, I open Facebook. I’m feeling overwhelmed and anxious, slipping back into an old habit that emerged during the early days of the pandemic: doomscrolling. It’s a cycle I need to break before I spiral into negativity again. If you’re finding yourself in a similar predicament, you’re certainly not alone.
Understanding Doomscrolling
Doomscrolling, or doomsurfing as it’s sometimes called, is the act of endlessly scrolling through negative news stories that are often disheartening and depressing. It’s akin to watching a train wreck; we can’t look away, even when we know it’s distressing. Dr. Alex Taylor, an associate professor at a renowned medical center, explains that factors like the pandemic, political unrest, economic challenges, and natural disasters have all contributed to this phenomenon.
Initially, I adapted to the new normal and accepted the state of the world. I felt a surge of hope as vaccines became available and we transitioned to a new administration. I even noticed a decrease in my phone usage. However, as COVID-19 cases began to rise again, I felt those familiar pangs of dread return and turned to the internet to validate my fears. Instead of finding solace, I found more reasons to worry.
I often start by checking COVID-19 statistics in the states where my loved ones reside. I delve into the chaos surrounding Florida, where my partner lives, and find myself consumed by the alarming news about political decisions affecting public health and rights. Even though I live in a relatively safe area, my children remain unvaccinated, which leads me to search for information regarding the Delta variant and school safety protocols. It’s a cycle that only deepens my anxiety.
As I grapple with my own fears, I can’t help but think about the plight of women and girls in Afghanistan and the ongoing crises in other parts of the world. The headlines about mass shootings, hate crimes, and climate change add to my sense of despair. It’s a continuous cycle of negativity that I struggle to escape.
Why We Engage in Doomscrolling
Dr. Taylor notes that our brains are wired to focus on negative information as a survival mechanism. This instinct drives us to seek answers and a sense of control amid chaos. However, as Dr. Emily Carter, a clinical psychologist, points out, the more we scroll, the worse we often feel. Doomscrolling leads to heightened anxiety and isolation rather than relief.
Yet, amidst these feelings, there’s a desire for connection and a fear of missing out on important information. This creates a vicious cycle where we seek comfort in knowing but only find ourselves feeling worse.
Breaking Free from Doomscrolling
Doomscrolling can severely impact our mental well-being, sleep, productivity, and relationships. While it’s a privilege to disengage from the world’s turmoil, we must take breaks to maintain our mental health. I recognize that I can’t completely eliminate doomscrolling from my life, but I have started limiting my exposure to negative news. I allow myself 10 minutes of Twitter scrolling a couple of times a day and resist the urge to open social media apps, opting instead for podcasts or audiobooks.
Engaging in other activities, like going for a walk, texting a friend, or donating to causes that resonate with me, can offer a healthier outlet. Remember, doomscrolling won’t change anything; it only adds to the gloom we feel. So, take a break from the bad news. You deserve to feel better. If you’re grappling with persistent anxiety or depression, seeking help from a mental health professional is crucial. It’s okay to step back.
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Summary
Doomscrolling is a pervasive habit that many of us fall into, especially during periods of uncertainty. Understanding why we engage in this behavior can help us find ways to mitigate its effects on our mental health. By setting limits on news consumption and seeking healthier outlets, we can reduce feelings of anxiety and despair. Remember, it’s okay to look away from the negativity and focus on what brings you joy and connection.
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