In stressful or uncertain times, it’s easy to get caught in an endless cycle of scrolling through negative news and social media. This behavior, known as doomscrolling, is increasingly common—but it can take a serious toll on your mental and physical health. This article explores the risks of doomscrolling and offers practical tips to help reduce this habit.
What Is Doomscrolling?
Doomscrolling refers to the habit of endlessly consuming negative news—stories about crises, conflicts, tragedies, and other distressing topics. Often, it happens without you even realizing it, and once you’re in the loop, stopping can feel nearly impossible. It triggers the release of dopamine, creating a hard-to-break cycle that fuels anxiety and stress.
How Doomscrolling Affects Your Mind and Body
- Mental Health Effects: It increases anxiety, stress, sadness, and feelings of being overwhelmed. People often report feeling more pessimistic, mentally fatigued, and depressed. For those with pre-existing mental health conditions, doomscrolling can worsen symptoms and may even trigger panic attacks.
- Physical Health Effects: The habit is linked to headaches, nausea, muscle tension, reduced appetite, and elevated blood pressure. It can also disrupt sleep, leading to insomnia and poor sleep quality, which further exacerbates mood and stress levels.
- Social and Lifestyle Impacts: Excessive doomscrolling can reduce time with friends and family, decrease motivation for exercise, and contribute to unhealthy eating and sedentary behavior.
Tips to Reduce Doomscrolling
While we can’t control the global news cycle, we can manage how we engage with it. Here are some effective ways to cut back:
- Set screen time limits. Use your device’s built-in tools or apps to limit time spent on social media or news apps. Creating these boundaries helps you stay mindful of your screen use.
- Edit your news feeds. Unfollow accounts or remove apps that contribute to negativity. Instead, follow credible sources and uplifting content that inform without overwhelming.
- Stay active. Regular physical activity lowers stress levels and improves mood. Whether it’s a short walk or a workout, movement can help shift your focus and reduce the urge to scroll.
- Find positive actions. While the news can feel overwhelming, taking small steps—like donating to a cause or volunteering – can help you feel more in control and optimistic.
- Practice self-care. Activities like deep breathing, journaling, or mindful walks can bring you back to the present and help regulate stress.
- Tidy up your space. Organizing your surroundings can reduce mental clutter and help you focus on healthier, more productive habits.
- Connect with others. When the news feels too heavy, reaching out to friends and family can offer much-needed support and perspective.
A steady diet of negative news can wear you down mentally, emotionally, and physically. Reducing your doomscrolling habits gives your brain a break and helps you stay grounded in your daily life. By setting limits and focusing on positive actions, you can create more room for meaningful connections and a more hopeful perspective.
With any actions that increase anxiety, don’t hesitate to seek support from a mental health professional. Help is available, and you don’t have to face it alone.