Doomscrolling, what is it? Why do we find ourselves engaging in it. We’re answering all your questions!
Often amidst certain unsettling or worrisome global events, many of us instinctively turn to our phones, seeking constant updates. Whether it’s the ongoing protests and unrest in the country or the genocide in Gaza, we find ourselves on Instagram, Facebook, or X, looking up the latest updates. This, dear readers, can spiral into doomscrolling.
The idea gained significant attention during the COVID-19 pandemic in 2020 and is now labeled a prevailing issue. Join us as we dive deeper into doomscrolling, its impacts, and steps to break this seemingly toxic cycle.
A Closer Look
Let’s be real: we all doomscroll, whether we like to admit it or not. The minute we open our eyes in the morning, we are glued to our phones, often finding ourselves down a rabbit hole. If it’s a recent event, we are intrigued to find out more—what the internet has to say, what the latest headlines are, and so on.
A few months back, for example, we were all constantly checking our phones for the latest Rafah updates. From looking up celebrity posts about the war to following different news channels and pages, we all wanted more.
This is what doomscrolling is. It’s the habitual consumption of negative or distressing news via social media or traditional news channels. As you can guess, its nature stems from the human desire to stay updated or informed about potential dangers and ongoing events. One would think it gives a sense of comfort, but in reality, it instills fear, anxiety, and depression.
Why We Doomscroll?
1. Natural Instinct
It’s our innate nature. Our brains function in a way that prioritizes or processes negative news much better as part of a survival mechanism. The amygdala, located in the temporal brain, plays a significant role in processing and controlling emotions. It is responsible for processing fear and drives us to stay alert to potential risks, naturally leading us to compulsively look up negative news.
2. A Sense of Comfort
According to psychologist Dr. Susan Albers, when we feel low, we seek content that reinforces that emotional state. To an extent, I can vouch for this. Whenever I feel low or anxious, I often find myself scrolling through online content that reinforces my feelings.
Often when feeling anxious about a life event, we end up scrolling and watching content that reinforces the anxiety, making us, in many ways, feel worse.
3. Habitual
Engaging with it frequently, we are more likely to doomscroll unintentionally too. Any time of the day, when idle, or in the middle of a task, we do it. With frequent engagement, our algorithms also adapt to the content we associate ourselves with, giving us news, updates and stories of a certain tone and theme, whether we like it or not.
The Toll
There’s a toll on the mental health and physical health.
Mental Health
Doomscrolling leads to increased anxiety, sadness, and feelings of helplessness. Trust us, we can relate to this on many levels. We often find myself struggling with anxiety or panic attacks. At times, there’s a persistent feeling of helplessness: thoughts like “What will happen?” or “Where are things heading?” consume me.
There’s an increased sense of existential dread, thinking about where life is headed and the uncertainty that comes with it. These feelings are inherent and doomscrolling just triggers them further.
Physical Repercussions.
Along with mental health issues, doomscrolling leads to physical effects as well. Distressing news can cause tense muscles, fatigue, and disruptions to daily routines. Sleep patterns can also suffer—pulling all-nighters, waking up suddenly, or missing deep sleep altogether. In such times, we often find ourselves sitting in bed, scrolling away. I know I do this all too often.
Unwanted stress can also elevate stress hormones such as cortisol. In the long term, this can lead to inflammation and health issues like increased blood pressure, weight gain, and even a higher risk of type 2 diabetes. With my hypertensive tendencies, maybe I should get my blood pressure checked, too!
Road To Recovery
To overcome it, reduce it and go for a healthier life, these are some of the lifestyle changes you need to adapt to according to our research.
1. Establish Boundaries
To start off, limit the screen time. This could be a game changer. Set specific time slots and then stick to the new normal. Switch off or set aside the phone, any device or app, when working, to increase concentration levels and efficiency.
Keep phones and gadgets away during night or when eating because, doomscrolling just adds to anxiety and fears
2. Mindful Consumption
Opt out of notifications but turning off the news alerts or pop ups of apps such as Google News, Instagram, X, to avoid impulsive scrolling.
Secondly, reset that algorithm! With Instagram’s new feature incoming, which allows us to reset the algorithm, it will be so much easier, won’t it?
3. Surround Yourself With Positivity
Participate in activities which are fun and creative. Do some painting, write (P.S. a diary or journal really helps, but that’s my experience of course), exercise and engage in activities which bring you joy and peace from within.
4. Seek Help
If you think, that you are beyond hope, no one is beyond hope. Consult a therapist or talk to a loved one. Confide in someone who makes you feel safe. At the end of the day, we all need a shoulder to cry on and someone to talk to.
Doomscrolling has a greater impact on our mental health than we had imagined. In a way, it reflects on our human nature and desire for control in a very chaotic and happening world. But constant exposure, doesn’t always offer a way out, it has negative consequences too. It is upon us to set boundaries, and regain control of our mental wellbeing.
The choice is ours: Keep turning to media for bad news or reset your own minds.
Sources: Harvard Health Publishing, BBC, Cleveland Clinic
