Raising Your Hand If You’re Back to Doomscrolling Again

Before preparing my kids’ lunches for day camp, I find myself taking a few extra moments to scroll through Twitter. As I lie in bed, I check my phone for updates. When boredom or anxiety strikes, Facebook becomes my go-to. I’m feeling overwhelmed and anxious, slipping back into an old pandemic habit. I’m doomscrolling again, and it’s time to regain control before I spiral into a dark place. If you find yourself trapped in an endless loop of grim news, you’re not alone.

Understanding Doomscrolling

Doomscrolling, also known as doomsurfing, is the relentless scrolling through distressing news that leaves us feeling disheartened and anxious. It’s akin to rubbernecking at a car crash—we can’t look away, even when it’s upsetting. Dr. Max Donovan, a psychologist at the Resilience Institute, explains that various factors like the pandemic, political strife, and natural disasters have contributed to this habit.

Initially, I adapted to a new, albeit temporary, normal. I felt a flicker of hope as vaccines rolled out and we navigated through the school year. My workload increased, and my mental health improved. But then COVID-19 cases surged again, and I felt the familiar pangs of despair. In search of validation, I turned to the internet. The news confirmed my fears—everything seemed bleak, just like in the early days of the pandemic.

Instead of consuming a balanced mix of information and stepping away, I find myself fixated on the continuous stream of bad news, often starting with COVID-19 statistics in the states where my loved ones reside. My anxiety escalates as I focus on the chaos in Florida, where my long-distance partner lives, leading me down a rabbit hole of articles about political decisions that infuriate me.

Living in Vermont, my children aren’t old enough to be vaccinated, which adds to my worries about their return to school. I search for information on the Delta variant and mask protocols, feeding my anxiety further. I remind myself that at least my kids can attend school—unlike the women and girls in Afghanistan, whose freedoms are at risk. My scrolling leads me to stories of Haiti, mass shootings, climate change, and more. The world feels chaotic, and I struggle to take a break from the negativity.

Why Do We Engage in Doomscrolling?

Dr. Donovan explains that humans are wired to focus on negative information as a survival mechanism. Our instinct to sense danger pushes us to seek control, even if that danger is distant. Dr. Leigh Harper, a clinical psychologist, adds that the desire for answers often leads us to mindlessly scroll through feeds, thinking it will provide comfort, only to feel worse afterward. Instead of creating control, doomscrolling amplifies our anxiety and isolation.

Yet, within these feelings lies a fear of missing out and a yearning for connection. We appear caught in a loop of seeking relief while failing to find it.

Breaking Free from Doomscrolling

Doomscrolling can negatively impact our mental health, sleep, productivity, and relationships. While it’s a privilege to look away from global issues, we need to take breaks to foster change or simply manage our daily anxiety. I’ve realized that I won’t completely eliminate doomscrolling from my life, but I can limit my exposure. I now allocate 10 minutes a few times a day to catch up on news, while also resisting the urge to dive into social media. Instead, I opt for podcasts or audiobooks.

Engaging in activities like taking walks, texting friends, or donating to causes can redirect our focus. Doomscrolling isn’t beneficial for anyone. We should either put our devices down or choose to play games instead. The troubling news will still be there, so it’s essential to take breaks for our mental well-being. If you find yourself struggling with anxiety or persistent negative thoughts, consider reaching out to a healthcare professional. You deserve to feel better.

For more insights on navigating anxiety and mental health, check out one of our other blog posts here.

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In summary, while doomscrolling is a common habit during challenging times, recognizing its impact is the first step toward managing it. By setting boundaries, engaging in healthier activities, and seeking support when needed, we can navigate these feelings more effectively.

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