Before I prepare lunches for my kids’ day camp, I often find myself spending a few extra minutes scrolling through Twitter. Just before bedtime, I check my phone for the latest news alerts. When boredom or anxiety creeps in, Facebook becomes my go-to app. I’m feeling overwhelmed and anxious, slipping back into an old habit reminiscent of the early pandemic days. I’m caught in a doomscrolling cycle, and I realize I need to rein it in before I spiral too deeply. If you’re also grappling with the habit of consuming distressing news, know that you’re not alone.
Understanding Doomscrolling
Getting lost in a rabbit hole of information can happen to anyone; however, doomscrolling—or doomsurfing, as described by Merriam-Webster—is the compulsive act of continuously scrolling through negative news that is disheartening and upsetting. It’s akin to watching a train wreck; even though it’s painful, we can’t tear our eyes away.
Dr. Emily Carter, a psychologist at the Wellness Institute, explains that “the pandemic, social unrest, economic challenges, and natural disasters have all contributed to the rise of doomscrolling.” I initially adapted to a new, albeit temporary normal, and accepted the state of our world, believing that I, along with others, would navigate through it. In the spring and early summer, I felt a glimmer of hope and noticed I wasn’t reaching for my phone as frequently to check on the latest calamities. Vaccines were rolling out, we had a new president, and I had successfully guided my kids through the school year. My workload had increased, and my mental health felt stable.
However, as COVID-19 cases began to rise again and hospitals filled up, I felt those familiar pangs of hopelessness return. I turned to the internet to seek validation for my fears and was met with an overwhelming flood of negativity. Everything seemed dire, and my scrolling habits only reinforced the gloom, echoing the panic I felt during the initial COVID-19 waves.
Instead of seeking a balanced perspective and acknowledging what I could and couldn’t control, I kept my eyes glued to the continuous stream of bad news. It didn’t matter if new information had emerged since my last check.
I often start by checking COVID-19 statistics in the states where my loved ones live. I then find myself fixating on Florida, where my long-distance partner resides, worrying about her and her children’s safety. I read article after article about the state’s handling of the pandemic, social justice issues, and LGBTQ rights—each one adding to my anxiety and frustration.
Even though I’m in Vermont, my children aren’t old enough to be vaccinated yet, which leads me to seek out articles discussing the Delta variant’s risks to kids. I worry about their return to school and what protocols will be in place—what if we have to revert to virtual learning? Those articles only amplify my fears.
I remind myself that at least my kids have the option of attending school, even if it’s online. But then my thoughts turn to the women and children in Afghanistan, who lack such freedoms. I read about the potential impacts of the Taliban on their lives and feel helpless, pondering what I could possibly do to help.
Beyond that, I encounter stories about Haiti, mass shootings, hate crimes, climate change, and an endless cycle of distressing headlines. The world feels chaotic, and I struggle to step away from the barrage of bad news.
Why Do We Do This to Ourselves?
Dr. Carter explains that “we are hardwired to focus on negative stimuli as a survival mechanism.” Our instinct to identify danger has been crucial to our survival. We seek answers to mitigate the uncertainty surrounding us, even if that danger is distant. The mere uncertainty can keep us doomscrolling, as we search for some semblance of control.
Dr. Sarah Lee, a therapist at the Mindfulness Center, suggests that “people often believe finding information will ease their worries.” But as you continue scrolling, it tends to have the opposite effect. “Doomscrolling doesn’t create control; it only amplifies feelings of misery,” she adds. This behavior can lead to increased anxiety, isolation, and depression.
Yet, even in these negative emotions, the fear of missing out and a desire for connection keep us glued to our screens. We find ourselves trapped in a cycle of seeking relief from frustration and fear but failing to find it.
Strategies to Combat Doomscrolling
Doomscrolling can adversely affect our mental health, sleep patterns, productivity, and relationships. While it may be a privilege to look away from the world’s issues, we need to take breaks to cultivate the changes we want to see or just to navigate our days with less anxiety.
I recognize that I won’t completely eliminate my doomscrolling habit, but being aware of it has encouraged me to limit my time spent consuming negative news. I allocate ten minutes a couple of times a day to explore Twitter threads. I’m also making an effort to resist the urge to open social media apps in favor of listening to podcasts or audiobooks.
Consider taking a walk, texting a friend, or contributing to a cause you feel passionate about instead of scrolling. Remember, doomscrolling isn’t beneficial for you or anyone else. You can choose to put your phone down or play a game instead. The negativity will still exist—taking a break can help alleviate that constant heaviness. If you find yourself struggling with persistent anxiety or depression, don’t hesitate to consult a healthcare professional. It’s perfectly okay to step away from the screen; you deserve to feel better.
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In summary, while the world may seem overwhelming and filled with negativity, it’s crucial to recognize the impact of doomscrolling on our mental health. By finding healthier ways to consume information, we can reclaim our peace of mind and stay informed without falling into despair.
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