We live in times when information is easily accessible. The “doomscrolling” effect, therefore, is more common. It is used to refer to the chronic pattern of persisting in scrolling through bad news and unsettling material at the cost of one’s well-being. It is good to be informed, but being saturated with upsetting news has profound emotional and psychological repercussions. Knowing why we doomscroll and what it does to us can make it easier to minimize its impact on our mental health.
Why Do We Doomscroll?
Doomscrolling is less about the digital aspect and more about psychological and neurological reasons. The human brain has a natural tendency to dwell on negative news, and that is referred to as the “negativity bias.” From an evolutionary perspective, it was a survival mechanism, keeping early humans alert to dangers, but today in the digital age, this bias expresses itself in an unhealthy manner as we keep reading about suffering news.
In addition, social media and online sites are created to engage the user. Algorithms favor content that elicits strong emotional responses, such as fear and anxiety, allowing it to be simple to get trapped in a never-ending loop of reading negative content. Research conducted in 2020 and published in Health Communication showed that those who were excessive consumers of internet news during the COVID-19 pandemic had greater levels of anxiety and tension, again showing the influence of doomscrolling.
The Emotional and Psychological Consequence
The consequence of doomscrolling extends to the field of mental health and general well-being. Continual exposure to bad news can contribute to excessive stress, anxiety, and depression. The feeling of powerlessness that comes with bad news can lead to despondency, making it challenging to concentrate on the good in life.
Also, doomscrolling can interfere with sleep. Watching disturbing content late at night can raise stress levels, and it becomes more difficult to relax and sleep. Poor sleep then fuels anxiety and emotional distress, creating a vicious cycle that is difficult to break. A 2021 study published in the Journal of Behavioral Addictions concluded that nighttime doomscrolling was associated with increased rates of insomnia and poorer sleep quality.
The second important consequence is social and emotional exhaustion. Prolonged exposure to disasters, crises, and social problems may result in emotional burnout and make it challenging to participate in everyday activities with enthusiasm. With time, this can lead to feelings of numbness, detachment, and even cynicism about the world. For instance, during the 2020 U.S. presidential election, many individuals reported experiencing “election stress disorder” due to being constantly exposed to political news and social media debates.
Breaking the Doomscrolling Habit
Although doomscrolling can be habitual, it can be unlearned. Setting boundaries for news consumption is probably the most effective solution. Designating particular times of the day to read the news and restricting screen time can prevent the compulsion to scroll.
You should also be mindful and kind to yourself. Being able to catch oneself while doomscrolling and consciously take a break allows you to restore the feeling of mastery. Focusing on positive habits like reading inspiring stories, being grateful, or making calls to loved ones can neutralize the impact of bad news.
Lastly, creating a healthier virtual world by monitoring accounts with a focus on positivity and wellness can limit exposure to harmful content. Using digital methods, including screen time tracking software and site blockers, can also effectively monitor online behavior.
Doomscrolling is a new behavior that can profoundly impact mental wellbeing. While staying informed is a good thing, constant exposure to bad news might contribute to elevated stress levels, anxiety, and emotional burnout.