You may or may not have heard of doomscrolling (or doomsurfing) but you probably have done a bunch of “scrolling” online. It refers to the excessive viewing of news and information that brings about a degree of stimulation whether sensational or alarming. Initially, it was about “doom” and gloom. In the 2020 impact of COVID, it was an activity identified mainly through social media and news outlets.  Now it encompasses more than just doom and gloom. There’s a lot of scrolling through videos (mostly “shorts”) for news, a variety of informative topics at random or on specific interests. Though attributed to mostly teens, adults also find themselves “doomscrolling” or just droning through social media. However, we will look at this topic for both teens and adults alike.

When it comes to “excessive” use, each person defines it differently. However, let’s look at it beyond the amount of time spent and go a little deeper. For example, what is the attraction and why do we do it? What sucks one into the vortex of doom, gloom, and continuous stimulation of “randomness”? What are the effects of doomscrolling on your mental and emotional health? Finally, what’s the escape from it?

 

What is the attraction/why do people doomscroll?

As odd as it may seem, we as humans want to know what dangers are out in the world. This may be seen like a way to survive. It may also answer why a much greater percentage of all news in the mainstream media (and most others) is negative. Let’s explore a few reasons as to this attraction and the “why” of doomscrolling.

Curiosity. We are curious people by nature. It’s how we learn new things, see how or why things work, or fill in the gap as to “why”. We need some sort of conclusion to things that may be confusing, strange or unknown to us. Also, we explore the cause and effect of people, places and things that are in our world or all around the world.

FOMO (Fear of Missing Out). What’s the big WOW? Should I be concerned? Act now, don’t miss out! FOMO stresses on fear of loss if you don’t act on an opportunity (a sale, a gadget, clothing, monetary gain, instant gratification, etc.). Much of this fear is just that…fear. Fear of loss; not being accepted, appreciated or seen; not being part of the group or group discussion on the latest info or stuff.

Escape from our own stress. Many times people may doomscroll to “get away” or ignore their own stressful, depressive life for a while.  You may also feel overwhelmed with certain people, situations, recent events, or anticipated events that trigger the urge to escape.

Boredom. Many times, if you don’t have goals, plans, motivation, supportive/encouraging friends or family, you can get bored. Loss of creativity can also add to your boredom. “I’ve got nothing…scroll”.

Lack of direction or purpose. Though boredom is part of this lack, it goes further into our self-identity. When we lack purpose or direction, it may prompt an existential crisis…need to be my authentic self.  What gives my life meaning? Why am I here? What value do I have on this earth?

Effects of doomscrolling on your emotional, mental health (well-being)

Here’s a list of various signs, symptoms, actions that you may relate to.

  •  Fear
  •  Anxiety
  •  Depression
  •  Anger, rage
  •  Isolation
  • Decrease in motivation or drive (such as work, sex, routine, chores, or exercise)
  • Physical symptoms including eye strain, muscle tension, headaches, erratic sleep or insomnia
  • Irritability
  • Mistrust
  • Bias, prejudice
  • Struggles with having your own thoughts or ideas
  • Loss of creativity
  • Pessimism
  • Hopelessness
  • Fractured or short attention span

8 ways to escape the trap

Good news…yeah, there are positive ways to redirect your energy, your thoughts, feelings, and attitude. Let’s look up and take a look at them.

Turn off your device

Literally shut off your device. Is this even possible? Give yourself some space from your phone, tablet, or laptop if you don’t want to shut it down. Hide it…for a while.

Delete news or other apps that trigger the effects of doomscrolling

This may seem obvious, but how will you be informed? Look at it as “less is more”. Pick one or 2 apps and delete the others. Give yourself permission to be less stressed, less depressed, and more hopeful.

Have a specific purpose when searching online

Before you pick up the phone, ask, “What am I doing? What specifically am I looking for? Maybe write down on a sticky or paper what you will be searching for. Give yourself direction, purpose in what you are going to do.

Set specific time limits then shut it off, get up and leave the device alone

This may be setting a timer for 10, 20, 30 minutes, and no more. If able or timer not on phone, put the timer a few feet away from where you are at the time. Be intentional in stopping at your set time.

Escaping the escape: find healthy alternatives

You have the power to get up, change your habit, and redirect yourself. Here are some things you can do in your “escape” from doomscrolling.

  • Be thankful
  • Exercise
  • Text or call a friend
  • Show kindness to another
  • Clean or work on a planned project
  • Draw, paint, color
  • Write a kind note to someone who’s struggling with stuff

Embrace mindfulness, be intentional with self-care

Why, you may ask? Why do I want to stop my doomscrolling? This is where you look for answers, for hope, for your value as a human being. If you do not challenge your negative beliefs, they will continue to bring more sadness, anxiety and despair. You are worth so much more than doom, gloom and random droning online!

Focus on what you have the ability to control: emotions, thoughts, actions, and attitude

So many times most people want others to change, wait for others to apologize for their negative attitude or behavior. This time, focus on what is in your control and responsibility to do…then do it.

 Seek help

Realize you are in a negative loop that may need someone with experience, knowledge, but most of all compassion, support, and direction for positive, healthy change. You are not alone in getting through this doomscrolling habit. Therapy can help.

There are many times you may find yourself getting caught up in an activity that steals away your time and energy. Before you know it, you are tired, sad, anxious, stressed out and not feeling yourself. We see this many times in addictions and those who struggle with anxiety and depression. You are not alone in overcoming this. We are here to help you walk through these struggles, find hope and a new sense of purpose and empowerment.

 

Look over our therapy for depression, anxiety, addiction, teens

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