If you've ever found yourself endlessly scrolling through distressing news, social media debates, or sensationalized headlines, you're not alone. Research shows that the average adult spends more than 13 hours per day using social media- some doomscrolling is certainly bound to happen during all this time.
Doomscrolling—the act of consuming an excessive amount of negative news online—has become a common habit in today's mainstream society. And even though most of us know it's not helping us feel better, we often feel compelled to do it, anyway.
Here's how it may be impacting your mental health and the optimal guidelines for stopping.
Why Is Doomscrolling So Hard to Stop?
Like most complex habits, doomscrolling isn't just about a lack of willpower; it's a deeply ingrained survival instinct. It's quite possible that our brains are naturally wired to seek out negative news stories. From an evolutionary perspective, detecting threats is truly essential for survival. This is known as negativity bias, which refers to the common tendency to focus more on what's wrong rather than what's right.
As you scroll through various disasters, controversies, and crises, your brain interprets all this information as necessary for staying safe. Furthermore, social media platforms are highly invested in keeping you active on their sites. Curated algorithms prioritize emotionally-charged content- it's easy to fall into the trap of dissociating via scrolling without realizing how much time has passed.
In some cases, doomscrolling offers a false sense of control. It's as if you staying hyper-informed can better prepare you for the future. This feels productive, and nobody wants to feel ignorant. But if doomscrolling results in you feeling drained, anxious, or otherwise helpless, it may be worth reconsidering the habit.
How to Break Your Doomscrolling Habit
For most people, breaking free from doomscrolling behaviors isn't about avoiding all bad news. It also isn't about completely eliminating social media or staying offline forever. Instead, it's about prioritizing healthy limits and discerning news sources that inform you rather than overwhelm you.
Here are some steps to help you be mindful of how much negative content you consume:
Set Specific Time Limits for News Consumption
Social media apps can be a challenging time-suck. But instead of defaulting to mindless consumption, aim to be intentional with your time. For example, set a timer for 10-15 minutes when checking the news or scrolling social media platforms. Or give yourself designated limits for how much time you spend on certain apps.
Seek Content from Specific Sources
The Internet offers never-ending information- with so much content readily available, it's easy to feel overwhelmed and unsure of what to actually believe. It's also hard to distinguish between credible sources and untrustworthy news.
While there's no way to absolutely tell which news feeds are more accurate than others, you have the right to select a few sources to rely on. This will reduce your mental overload and support you in setting boundaries around how you engage with various social media posts or articles.
Replace Scrolling with Another Activity
It's easy to reach for your phone out of habit- whether you're bored, stressed, or procrastinating. Limiting screen time often entails deliberately engaging in other healthier habits like working out, spending time with friends, engaging in chores, or meditating. Keep your phone out of sight or change your notification settings so you're not always inundated with updates.
Seek More Positive News Stories
Not all online content needs to be about seeking negative information. If possible, make a habit of seeking out uplifting stories, creative content, or hobbies that bring you joy- doing so can positively support your mental and physical health.
To get started, follow specific accounts that inspire you, whether it’s artists, comedians, or educators. A more balanced feed can help shift your mindset and counteract negative feelings.
Some good sources include:
Good News Network: The Good News Network offers only positive content and features a newsletter option where you can receive good news stories sent to you daily.
The Happy Newspaper: This is a platform that aims to 'celebrate all that's good in the world.' It features everyday stories, educational content, and positive imagery.
Only Good News Daily: OGN Daily seeks to 'brighten your day with a daily dose of daily good news.' The entire site is devoted to positivity and humor.
Harness Technology to Help Stop Doomscrolling
Although it may seem paradoxical, leveraging technology can certainly help you manage your doomscrolling behaviors. Here are some options to consider:
Screen time limits: Reduce endlessly scrolling negative headlines by setting app time caps or using focusing modes.
Website blockers: Use extensions like Freedom or StayFocused to avoid getting distracted when you're online.
Unfollowing and muting: If certain people or sources stress you out, reduce your exposure to them.
Improving Your Emotional Health with Resurface Group
At Resurface Group, we understand the intersection between negative thoughts, emotional well-being, and overall stress. While the time you spend online is not indicative of who you are as a person, it can certainly affect your mental health.
We treat a variety of complex mental health issues, including depression, anxiety, PTSD, substance use disorders, and more. Please contact us today to learn more about our dynamic programs.
Comments