Before I prepare my kids’ lunches for day camp, I often find myself spending a few extra moments scrolling through Twitter. I check my phone for news alerts before bed and open Facebook when I’m feeling bored or anxious. Once again, I feel overwhelmed and anxious, slipping into an early pandemic habit. I’m doomscrolling, and it’s time to rein it in before I spiral too deep into negativity. If you’re caught in the same cycle of reading distressing news, you’re not alone.
Understanding Doomscrolling
Doomscrolling, also known as doomsurfing, is the continuous act of scrolling through negative news that leaves us feeling disheartened. It’s akin to being drawn to a train wreck; even though it’s painful to witness, we can’t look away. Dr. Samuel Jenkins, a psychologist at the Wellness Center, explains that various global crises—like the pandemic, political turmoil, and natural disasters—have all contributed to this troubling behavior.
Initially, I adapted to a new but temporary normal and accepted the world’s state. I felt hopeful during spring and early summer, less inclined to check my phone for the latest disasters. As vaccines rolled out and new leadership emerged, my mental health improved, and I found a sense of resilience.
However, as COVID-19 cases surged again and breakthrough infections appeared among people I know, the familiar feelings of hopelessness crept back in. I turned to the internet, seeking validation for my fears, and encountered a barrage of dismal headlines that echoed the same sentiments I felt at the onset of the pandemic.
Rather than absorbing a balanced view of the world, I kept my focus on the distressing news. I would start by checking COVID-19 numbers in regions where my loved ones reside, then fixate on the dire situation in Florida, where my long-distance partner lives. My anxiety grew as I read article after article about political decisions impacting public health and civil rights.
Even living in a relatively safe place like Vermont, I worry about my children heading back to school without vaccination options, leading me to read more about the risks they face. I also find myself reading about the plight of women and girls in Afghanistan, feeling helpless about the situation. The headlines about Haiti, mass shootings, and climate change only add to my sense of despair.
Why Do We Do This to Ourselves?
According to Dr. Jenkins, we’re hardwired to focus on negative information because of its potential physical threats. Our survival instincts drive us to seek out danger, even when it’s distant. Dr. Clara Evans, a mental health expert, emphasizes that people often believe that finding answers will alleviate their anxiety, leading to endless scrolling that ultimately leaves them feeling worse.
The cycle of doomscrolling exacerbates feelings of isolation and anxiety, yet we also fear missing out on important news that connects us to others.
How to Combat Doomscrolling
The effects of doomscrolling can deeply impact our mental health, sleep, productivity, and relationships. While it’s a privilege to look away from the world’s troubles, we must take breaks to maintain our well-being and effect change. I recognize that I can’t completely eliminate doomscrolling from my life, but I’ve started to limit my exposure to negative news. I allocate ten minutes a couple of times a day to delve into Twitter threads, consciously resisting the urge to open social media apps. Instead, I opt for podcasts or audiobooks.
Engaging in activities like going for a walk, texting a friend, or donating to causes that matter can help shift our focus from the negativity we’re consuming. Remember, the doom will persist whether we engage with it or not. Taking breaks from it can help alleviate feelings of gloom. If you find yourself struggling with anxiety or depression, consider reaching out to a healthcare professional. It’s okay to step back—you deserve to feel better.
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Summary
Doomscrolling is a common habit that can exacerbate feelings of anxiety and despair. It’s crucial to recognize when we’re caught in this cycle and to take proactive steps to limit our exposure to negative news. By setting boundaries and engaging in healthier activities, we can reclaim our mental well-being. For more tips and insights, explore related topics on make a mom.