Doomscrolling: How to Actually Break the Habit

Quick Facts on Doomscrolling:

• What is it? Continuously scrolling through bad news online, even though it makes you feel worse.

• Common feelings: Anxiety, depression, isolation.

• Why it matters: It can seriously mess with your mental health.

Have you ever found yourself lost in a sea of bad news on your phone, unable to stop swiping even though it's bringing you down? Welcome to doomscrolling. It's like you're searching for something comforting, but all you find is more stuff that stresses you out. Whether it's late at night or first thing in the morning, that endless dive into negative news can leave you feeling anxious, depressed, and alone.

For many of us, especially if you're feeling low or struggling with mental health, doomscrolling can pull you deeper into those tough feelings. It's a cycle that's hard to break: you scroll, you feel worse, but you keep on scrolling. And with everything going on in the world, slipping into this habit is easier than ever.

But why do we do it to ourselves? It's like our brains are wired to focus on the bad stuff, hoping we can find a way to fix it or feel in control. Plus, those social media algorithms are really good at feeding us exactly what keeps us scrolling.

Understanding the impact doomscrolling has on our well-being is the first step to taking back control. Let's dive into what this habit is truly about, why we get stuck in it, and, most importantly, how we can pull ourselves out.

What is Doomscrolling?

Definition
Doomscrolling is when you spend too much time on your phone or computer, looking at all the bad news out there. It's like you can't stop scrolling through stories about disasters, crimes, and all kinds of sad stuff. This can also mean watching short, sad videos for hours without even realizing how much time has passed. It leaves you feeling tired and like you didn't do anything good with your time. This happens a lot to us, teenagers, and kids.

Origin
The idea isn't new. It's kind of like how people used to think the world was super scary because of all the violent TV shows. That was called mean world syndrome. And now, with the internet, it's even easier to fall into this trap. We've always been curious about bad news, but now it's at our fingertips 24/7.

The term "doomscrolling" mixes "doom," which means bad fate, and "scrolling," which is what you do on your phone or computer. Even though places like Merriam-Webster and Dictionary.com are keeping an eye on the word, it's not in their dictionaries yet. But it was so talked about that it got named the word of the year by the Macquarie Dictionary in 2020.

Popularity
Lately, with the COVID-19 pandemic, the George Floyd protests, the 2020 U.S. presidential election, and the Russian invasion of Ukraine, there's been a lot more doomscrolling. It's like, with all this bad news, we can't help but keep looking for more, even when it makes us feel worse.

So, doomscrolling is when you can't stop looking at bad news online, even if it makes you feel awful. It's been around in some form for a long time, but it's gotten a lot more common with all the tough stuff happening in the world today.

Now that we know what doomscrolling is, let's dive into why we do it and how it's messing with our heads.

Why We Doomscroll

Ever wondered why, even when it feels bad, you can't stop scrolling through bad news? It's not just you. There's a bunch of reasons behind it.

Negativity Bias

First up, we've got something called negativity bias. This fancy term means our brains pay more attention to bad stuff than good stuff. It's like if you got 10 compliments and 1 insult, you'd probably stew over the insult. Back in the day, noticing danger kept our ancestors safe. But now, it means we get sucked into bad news, even if it's not a tiger lurking in the bushes.

Anxiety

Anxiety plays a big role too. When stuff feels out of control, like during a global pandemic, our anxiety levels shoot up. Checking the news might feel like you're doing something about it, but it often just winds up making us feel worse.

Control

This brings us to control. Weirdly, looking at all this scary news can make us feel like we're in control. It's like, "If I know about all the bad things, maybe I can avoid them." But spoiler alert: it doesn't really work that way.

Social Media Algorithms

Lastly, let's talk about social media algorithms. These are like invisible puppet masters that learn what you like and then keep showing you more of the same stuff. So, if you click on a lot of negative news, guess what? You'll see more negative news. It's a vicious cycle.

So, there you have it. We doomscroll because of our brain's wiring, our anxiety, our desire for control, and because social media platforms are designed to keep us scrolling. It's a tough habit to break, but understanding why we do it is the first step towards scrolling less and feeling better.

At Stay Here, we're all about finding ways to feel better and support each other. If doomscrolling's got you down, we've got your back.

The Impact on Mental Health

Doomscrolling might seem like just a bad habit, but it's more than that. It can really mess with your head. Let's talk about how.

Anxiety: When you're always reading bad news, your brain starts to think that's all there is. This can make you super anxious. It's like your brain is always on high alert, waiting for the next disaster to hit.

Depression: Spending too much time on doom and gloom can make you feel hopeless. Like, what's the point of doing anything if everything is terrible? This feeling of hopelessness is a big sign of depression.

Sleep disruption: Ever tried to sleep after reading a bunch of scary stories? Not easy, right? Doomscrolling can make it hard to fall asleep or stay asleep. And we all know how cranky we get without enough sleep.

Mood swings: One minute you're fine, the next you're snapping at your friend because you just read something upsetting. Doomscrolling can make your mood go up and down like a yo-yo.

So, yeah, doomscrolling is no joke. It can make you feel anxious, depressed, mess up your sleep, and turn your mood into a rollercoaster.

At Stay Here, we understand how tough it can be to deal with these feelings. You're not alone, and there are ways to break the doomscrolling cycle and start feeling better.

How to Break the Doomscrolling Habit

Breaking the habit of doomscrolling can feel like trying to stop a speeding train with your bare hands. But here's the thing—it's totally doable with the right strategies. Let's dive into some simple steps you can take right now.

Limit Screen Time

First off, put a cap on how much time you spend glued to your screen. It's like setting a bedtime, but for your phone or computer. A good rule of thumb is to give yourself a 20-minute limit. When the time's up, step away. Trust us, the world won't end if you do.

Mindfulness

Next up, mindfulness. This isn't about sitting cross-legged and humming (unless that's your jam). It's about being aware of the present. When you catch yourself doomscrolling, take a pause. Ask yourself, "Is this making me feel good or stressed?" If it's stressing you out, it's time to bounce.

Positive Content

Now, for a fun part—seek out the good stuff. Watch a hilarious video, scroll through memes, or dive into stories that make you feel hopeful. It's like feeding your brain a healthy snack instead of junk food.

Gratitude Practice

Gratitude isn't just for Thanksgiving. Start noticing the small things that make you smile—a sunny day, a good cup of coffee, a text from a friend. It shifts your focus from what's wrong to what's right.

Stay Here Resources

And don't forget, we at Stay Here are rooting for you. We've got loads of resources to help you get through the tough times. From our blog posts to our 24-hour crisis chat line, we're here to support you.

Breaking the doomscrolling habit isn't about denying the realities of the world. It's about taking control of how you engage with it. By setting limits, practicing mindfulness, focusing on positivity, and being grateful, you can start to change the narrative.

It's okay to stay informed, but it's also okay to take a break and look after your mental health. You've got this, and we're here to help every step of the way.

Tips for Healthy Social Media Use

Set App Limits

One of the easiest tricks to cut down on doom scrolling? Use your phone's built-in tools to set app limits. Limit yourself to 30-60 minutes per day on apps that suck you into the doomscrolling spiral. Once you hit your limit, your phone will remind you to take a break. It might feel tough at first, but over time, it helps you manage your screen time better.

Unfollow Stressful Sources

Social media should be a place where you feel good, not stressed. Take a moment to scroll through your feed. If certain accounts or news sources make you feel anxious or down, hit that unfollow button. Your mental peace is more important than staying up-to-date with every piece of news out there.

Real-world Activities

Ever notice how you forget about your phone when you're having fun? That's because engaging in real-life activities is a great way to keep your mind off the doom and gloom online. Hang out with friends, dive into hobbies, or just take a walk. These activities are not only fun but they're also essential for your mental health.

Stay Here Crisis Chat Line

Sometimes, despite our best efforts, social media can still get overwhelming. If you find yourself struggling, you're not alone. We at Stay Here have a 24/7 crisis chat line where you can talk to someone who understands what you're going through. It's confidential and free, so don't hesitate to reach out if you need support.

By implementing these tips, you can create a healthier relationship with social media. It's all about finding the right balance that works for you. And remember, we at Stay Here are always here to support you, whether you're dealing with doomscrolling or any other mental health challenge.

Frequently Asked Questions about Doomscrolling

What causes doom scrolling?

Doomscrolling often starts when we see something upsetting or negative in the news. This can kickstart feelings of anxiety, depression, or anger. Basically, if something bad happens, it can make us want to keep looking for more information, even if it makes us feel worse.

How do I stop ADHD Doom scrolling?

To break the cycle of doomscrolling, especially for those with ADHD, it's helpful to shift focus to more positive content. This could be anything that makes you smile or feel good—like funny videos, happy memories, or stories about kindness in the world. Also, practicing gratitude by thinking of things you're thankful for can really help. Mindfulness practices, like deep breathing or meditation, can also make a big difference in breaking the habit.

Is Doom scrolling an addiction?

Yes, doomscrolling can become addictive. It's that urge to keep checking for updates or news, even if it's making you feel anxious or down. But the good news is, you can take steps to cut down on doomscrolling. Setting limits on how much time you spend on social media or news sites, and choosing to engage with more uplifting content can help you reclaim your time and improve your mood.

By understanding what doomscrolling is and the impact it can have, you can start to make changes that support your mental health. At Stay Here, we're all about helping you find ways to feel better and more connected. So, if you're struggling with doomscrolling or anything else that's affecting your mental health, reach out to us. We're here to help you navigate these challenges and find a healthier, happier you.

Conclusion

In wrapping up, doomscrolling can sneak up on us, especially when we're feeling low. It's like a bad habit that's hard to break but not impossible. Mindful consumption is the key. It means being aware of what we're reading or watching and choosing to engage with content that uplifts us rather than drags us down.

Here at Stay Here, we believe in the power of support and connection. We understand the struggles you might be facing with doomscrolling and its impacts on your mental health. That's why we offer resources and training, like our ACT Suicide Prevention Training, to help you and those around you stay mentally strong and connected.

Making a positive change starts with small steps:

• Limit the time you spend on social media.

• Choose to follow accounts that make you feel good.

• Engage in real-world activities that bring you joy.

And remember, you're not alone. If doomscrolling or anything else is weighing you down, we're here for you. Our community and resources are designed to help you find your footing and discover that life is worth living, filled with purpose and possibilities.

Together, we can break the doomscrolling habit and cultivate a digital environment that supports our mental well-being. Let's make a commitment to mindful consumption and positive change, starting today.