Escaping the Doomscrolling Cycle: Strategies for Mental Well-Being

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Escaping the Doomscrolling Cyc...

Social Media Addiction

Anjali Ann Gajendran

May 17 , 2024

Have you ever gotten sucked into a social media vortex of negativity, endlessly scrolling through news, story after story until you feel drained? That's doomscrolling! It's not just about news, though. Doomscrolling can also involve mindlessly consuming short online videos like reels or memes for way longer than you intended. This phenomenon, widely common among teenagers and children, can leave you feeling tired and unproductive.

What Is Doomscrolling?

Doomscrolling is when a person actively seeks out saddening or negative material to read or scroll through on social media or news media outlets. The idea behind doomscrolling is attempting to get access to all the information you need to keep yourself protected from what's dangerous around you.

It's more than just negativity, though. It's a cycle fueled by social media algorithms. These algorithms pick up on what keeps you engaged, and if you're doomscrolling, they'll keep feeding you bleaker and bleaker content. Research even suggests people prone to anxiety, social media addiction, and FOMO (fear of missing out) are more likely to fall victim to this negativity spiral.

Why Do We Doomscroll?

Fear of Missing Out (FOMO): The need to stay constantly informed creates a feeling of always missing something.
Lack of Self-Control: The inability to set limits on online behaviour leads to excessive scrolling.
Confirmation Bias: Seeking information to prove oneself right or others wrong fuels relentless scrolling.
Procrastination: Doomscrolling becomes an easy way to avoid tasks, leading to wasted time.
Uncertainty and Anxiety: Searching for information to calm anxieties only heightens worries due to constant negativity.
Negativity Bias: Our brains focus more on negative information, distorting our perception of the world.
Dopamine Hits: Juicy headlines or notifications trigger dopamine, creating a cycle of instant gratification that's hard to resist.
Social Media Algorithms: Algorithms feed us engaging content, often negative, keeping us hooked and deepening our engagement.

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Why Should We Stop Doomscrolling?

Doomscrolling harms mental health, leading to anxiety, depression, and hopelessness. It disrupts sleep and concentration, especially affecting those with high neuroticism, anxiety, or OCD. The constant stream of information creates a false sense of security, perpetuating the cycle of anxiety. This behaviour offers a fleeting dopamine boost, similar to a drug, but worsens feelings over time and impacts daily life, including attention span and academic performance. Chronic doomscrolling also raises cortisol levels, leading to mental and physical health issues.

How Can We Stop?

If you find yourself doomscrolling, there are steps you can take to break the cycle:

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Limit Your Screen Time: Set limits on your screen time, avoiding your phone first thing in the morning, before bed, or while eating. Use time-limiting apps to help manage your phone use.
Set Boundaries: Decide how much news you'll consume each day and stick to it, choosing specific times or trusted sources to stay informed without getting overwhelmed.
Be Aware of Your Feelings: Recognize if you're doomscrolling due to anxiety or boredom. Step back, acknowledge your feelings, and find healthier ways to cope.
Curate Your Feeds: Unfollow accounts that bring you down and follow positive or informative ones. Seek content that inspires and uplifts you.
Put Down the Phone: Engage in activities away from your screen. Take a walk, read a book, pursue a hobby, or connect with loved ones in person.
Seek Out Positivity: Look for positive content online, such as uplifting stories, funny videos, or anything that makes you smile.
Practice Gratitude: Reflect on what you're grateful for daily to shift your mindset away from negativity. Try activities like gratitude journaling or mindfulness.
Be Present: Focus on the present moment, spend time with family, friends or loved ones, and practise hobbies or other offline activities.
Disconnect to Reconnect: Take breaks from social media by deactivating or deleting apps you spend too much time on, freeing up your day for more productive activities.
Mindful Movement: Engage in activities like walking, yoga, or a gym session to help ease your mind. Exercise and deep breaths reconnect you with your body, boost serotonin levels, and provide mental rest while working your muscles.

Doomscrolling may be tempting, but it doesn't have to control you. By taking control of your online habits and focusing on the positive, you can break free from the cycle and protect your mental well-being.

Photo by Gabrielle Henderson Team on Unsplash

When to Seek Professional Help

If you find yourself feeling anxious, having persistent negative thoughts, experiencing depression, or struggling to manage your doomscrolling habit, consider seeking professional help. Heart It Out offers support for those in need of mental health support.