What was the first thing that you did this morning? Did you step outside to enjoy the sunrise and listen to the birds? How about your routine right before you go to bed? Did you read a calming book, listen to relaxing music, practice a bit of mindfulness by journaling about your day? Or did you Doomscroll?
Doomscrolling is the habit of obsessively consuming negative news or social media, even when it causes distress. This habit is strongly linked to increased anxiety, depression, and lowered mental well-being.
Why We Doomscroll: It can feel like a way to maintain control or stay prepared and is often a habit produced by fear of the unknown or perceived danger.
Mental Health Impacts of Doomscrolling:
- Anxiety & Distress: Constant exposure to catastrophic events fuels anxiety, dread, and feelings of helplessness.
- Depression & Sadness: Studies show a strong connection between high levels of doomscrolling and increased symptoms of depression.
- “Popcorn Brain” & Disengagement: The mind becomes overwhelmed, leading to difficulties focusing on the real world.
- Reduced Sleep Quality: Late-night scrolling often leads to sleep procrastination and insomnia, worsening mental health the next day.
How to Protect Your Mental Health:
- Set Time Limits: Use app timers to limit time on news sites or social media.
- Review your Social Media Feed: Actively unfollow or mute accounts that post distressing content.
- Schedule Check-ins: Instead of checking for news all day, limit it to once or twice daily.
- Replace with Positive Content: Intentionally seek out positive or neutral news sources. Watch Pandas play, search for cute puppy or kitten videos.
- Engage in Physical Activity: Replace late-night scrolling with hobbies, reading, or exercise to manage stress.
- Practice Mindfulness: Focus on the present moment rather than being overwhelmed by virtual events.
We all engage in Doomscrolling but next time you’re tempted to Doomscroll ask yourself why. Consider other options to spend your time on to protect your mental health.
