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Bad news coming thick and fast -

In recent times there is no shortage of depressing news to scroll through on a daily basis. From the war in Ukraine to impending climate disaster, there is plenty to keep us on edge.

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Avoiding updates - For many people, this is a reason to limit news consumption. After all, why seek to constantly bombard yourself with news updates that are saddening and disheartening?

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Introducing 'doomscrolling' -

Other people, however, are affected by a phenomenon called ‘doomscrolling.’ This is when you continue to scroll through bad news, despite the fact that it’s upsetting.

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Scope of the problem -

According to a study published in the journal Health Communication, 16.5% of the 1,100 people surveyed showed signs of "severely problematic" news consumption.

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COVID-19 context -

It is thought that the COVID-19 pandemic caused an increase in doomscrolling, and we are now increasingly aware of its negative effects on our mental health.

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Reinforcing negative thoughts -

One way in which doomscrolling impacts our mental health is that it reinforces negative thoughts. This is a real problem for those already affected by mood disorders, such as depression.

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Reinforcing negative thoughts -

As depressed people seek out negative news to confirm their emotions, the available news updates provide exactly that, and a harmful cycle is established.

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Anxiety and depression trigger -

This harmful cycle of engaging with negative news to validate feelings does not necessarily only affect those already struggling with mental illness.

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Anxiety and depression trigger -

Even if you are someone who is only slightly prone to depression or an anxiety disorder, the habit of doomscrolling can trigger an episode or make symptoms worse.

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Panic and worry -

Unsurprisingly, doomscrolling can increase our levels of panic and worry. Constant exposure to depressing news inevitably leads to dark rumination.

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Panic and worry -

It may also lead to paranoia in some cases, since news exposure to only the bad stories can make us feel like the world is an inherently dangerous place.

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Impact on sleep -

Many people choose to scroll through the news on their phone just before bed. For people who have a tendency to doomscroll, this can seriously affect their sleep.

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Impact on sleep -

Increasing your level of anxiety just before bed can cause poor sleep and even insomnia, which in turn increases the risk of stress and other mood disorders.

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Contradictory posts -

There is also something to be said about conflicting posts. As we now all know, you can read anything on the internet, and not all (or even the majority) of it is true.

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Contradictory posts - Constantly reading posts that are contradictory, and not knowing whether to believe something or not, is very stressful for many of us and can cause serious unease.

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Stress hormones -

Finally it is worth remembering the impact of the stress hormones that are released when we read stressful or upsetting news.

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Stress hormones -

The more we engage in doomscrolling, the more cortisol and adrenaline is pumped around our bodies. This is exhausting, both physically and mentally.

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What can we do about it? -

Thankfully for those of us who have a tendency towards doomscrolling, there are things we can do to curb it. A good first step is to set a time limit.

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Set yourself a time limit -

Decide on a time to look at the news each day and set a timer for, say, 10 minutes. When that timer goes off, close that website or app and get back to what you were doing.

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Banish the phone from the bedroom -

It is also a good idea to keep your phone out of your bedroom. A charging phone just next to your pillow is a temptation many of us find too hard to resist.

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Banish the phone from the bedroom -

If you absolutely need your phone in the bedroom for whatever reason, put it on the other side of the bed so you cannot just reach for it and scroll.

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Practice mindful reading -

You might like to apply some mindfulness techniques to your scrolling. Mindfulness is a meditation technique that involves focussing solely on the present.

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Practice mindful reading -

As you read through the news, pay attention to how each item makes you feel, both physically and mentally. Over time, you’ll feel like you have more control over your habit.

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Focus on the positives -

Remember that there are positive sides to social media too, and try to focus on those from time to time. Follow sources of positive news to deliberately change your feeds.

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Focus on the positives - Use social media to reconnect with family and friends, and don’t be afraid to block anyone whose posts upset or overwhelm you.

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Take a time-out -

Disconnecting completely is perhaps the best thing you can do for your mental health. Try and take some time away from your devices every day and do something different.

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Take a time-out -

Go for a jog, meet a friend for a coffee, or take your dog for a walk. Whatever it is, as long as it’s tech-free you’ll get the respite you need.

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In the end -

Doomscrolling is a relatively new phenomenon and we are still learning how to grapple with it. As we learn more, more resources will become available to help us handle this harmful habit.

Sources: (The Guardian) (Constellation)

See also: What happens when you quit social media?

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