Have you ever found yourself endlessly scrolling through your social media feeds, sinking deeper into a pit of bad news, scary headlines, and general gloominess? Congrats! You’ve experienced the latest digital phenomenon: doomscrolling.
Source: Cheezburger
What is Doomscrolling?
Doomscrolling is exactly what it sounds like—scrolling through an avalanche of negative news and distressing content, usually on your phone or computer, and feeling increasingly anxious or depressed as a result. It's the digital equivalent of watching a train wreck; you just can't look away, no matter how much it upsets you. One Canadian study even calls this phenomenon “social media panic.”
As a public relations consultant, it is even easier for me to fall into the trap of doomscrolling, as it is basically in my second nature to look for negative news that might pop up regarding my clients. Staying informed about potential crises or negative press is crucial in my line of work, but it can also lead to an overwhelming amount of distressing information. The constant need to monitor media can make it difficult to disconnect and maintain a positive mindset.
Source: X
While it might appear that the challenges of 2020 (like the COVID-19 pandemic, political tensions, and social injustice) gave rise to the term "doomscrolling," it actually likely sprung up on Twitter in 2018. According to research from Istanbul Medipol University by Sena Güme, the term first appeared in a Twitter post that was retweeted by only two people, one of whom was Karen K. Ho, a Global Finance and Economics reporter for Quartz. Ho's retweet caught the attention of Merriam-Webster, helping to popularize the term. But don’t worry! There are ways to navigate the internet without feeling like you’re descending into a pit of despair.
Why Do We Doomscroll?
According to psychotherapist and coach Tess Brigham, MFT, a licensed therapist, certified coach, and TEDx speaker with over 20 years of experience, here are a few reasons why we doomscroll:
- Curiosity: We’re naturally curious creatures. The more dramatic the news, the more we want to know.
- Fear of Missing Out (FOMO): We don’t want to be out of the loop, especially with important events.
- Habit: Let’s face it, scrolling is addictive. Our thumbs just can’t seem to stop swiping.
But here's the good news (finally, some good news!): you can break free from the doomscroll and learn to consume content more thoughtfully. Based on several articles I've read, here’s what I've gathered:
Tips for Consuming Content More Thoughtfully
- Set Time Limits: Use apps that track and limit your screen time, such as Refocus, StayFree, or Apple’s Screen Time for iOS and Digital Wellbeing for Android. Set specific times of the day to check the news—once in the morning and once in the evening, for example. The rest of the time? Live your life!
- Curate Your Feed: Follow accounts that bring you joy, laughter, and positivity. Cats in funny hats? Yes, please! Inspirational quotes? Bring them on! Avoid accounts that only post negative or sensational content.
- Be Selective with News Sources: Stick to reputable news sources and avoid clickbait headlines. Quality over quantity, folks. Subscribe to a daily newsletter from a trusted source to get a concise roundup instead of endless scrolling.
- Practice Mindfulness: Before you pick up your phone, take a moment to ask yourself why. Are you looking for information, or just bored? If it’s the latter, put the phone down and do something that brings you joy—read a book, take a walk, or call a friend.
- Engage in Real Conversations: Instead of passively consuming content, engage in discussions with friends and family about what’s happening in the world. Real conversations can provide deeper insights and reduce the feeling of isolation.
Source: X
- Detox Regularly: Have regular digital detox days. Spend an entire day without checking your phone. It’s like a spa day for your brain! Or if this is too hard to do, exercise regularly by powering down your devices at least 2 hours before you go to bed as a warm up.
Doomscrolling can feel like an inevitable part of modern life, but it doesn’t have to be. By setting limits, curating your feed, choosing reliable news sources, practicing mindfulness, engaging in real conversations, and taking regular detoxes, you can reclaim your time and mental peace.
Remember, the internet is a tool—use it wisely, and it can bring you joy, knowledge, and connection instead of anxiety and despair. Happy scrolling (the good kind)!
