Doomscrolling refers to the compulsive consumption of negative or distressing news online, often through social media or news websites. This behavior became particularly prevalent during the COVID-19 pandemic, as individuals sought to stay informed about rapidly evolving situations. However, the constant exposure to negative news can lead to increased feelings of anxiety, stress, and helplessness.
Several psychological factors contribute to doomscrolling. Humans have an innate "negativity bias," which means they are more likely to focus on negative information as a survival mechanism. This bias can make distressing news more captivating, leading individuals to seek out more of it. Additionally, the fear of missing out (FOMO) can drive people to continuously check for updates, even when it negatively impacts their well-being.
Engaging in doomscrolling can have detrimental effects on both mental and physical health. Prolonged exposure to negative news can increase levels of cortisol, the body's primary stress hormone, leading to heightened anxiety and depression. It can also disrupt sleep patterns, as the stimulation from screens and distressing content can interfere with the body's ability to wind down.
To mitigate the effects of doomscrolling, consider implementing the following strategies:
Set Time Limits: Use built-in smartphone features or third-party apps to limit the amount of time spent on news or social media platforms.
Curate Your Feed: Follow accounts that promote positive news, mental health resources, or hobbies you enjoy.
Replace Scrolling with Healthier Habits: Engage in activities like journaling, drawing, or going for a walk to divert attention from negative content.
Create a Calming Nighttime Routine: Avoid screens at least an hour before bed and engage in relaxing activities such as reading a book or taking a warm bath.
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