If you’ve ever spent hours scrolling through social media or news websites and felt worse afterward, you’ve probably experienced “doom scrolling.” It’s when you can’t stop looking at negative or sad news, even though you know it’s not good for you. This habit is becoming more common, especially with the rise of social media and constant updates. In this article, we’ll talk about what doom scrolling is, why people do it, and how to break free from it.
Understanding Doom Scrolling
Doom scrolling is when you spend a lot of time scrolling through bad or upsetting news on your phone or computer. You might see stories about disasters, crime, or scary things happening around the world. Even though the news makes you feel stressed or anxious, you can’t stop looking. It feels like the more you scroll, the more bad news you find. Doom scrolling often happens on social media sites like Facebook, Twitter, or Instagram, but it can happen anywhere you read news online.
For example, imagine opening your phone and checking the latest posts. At first, you might see pictures of friends or family, but then you come across a news article about a natural disaster. The next thing you know, you’re reading about political problems, and before you realize it, you’ve spent hours just looking at bad news.
How Doom Scrolling Became Popular
Doom scrolling has existed for a while but has become more common in recent years. Social media and news websites make it easier for us to see updates all the time. The rise of smartphones and social media apps means we always have access to the news, whether it’s good or bad. During the COVID-19 pandemic, doom scrolling became worse because many people spent more time online at home. The news was often filled with scary updates about the virus, and people felt the need to stay informed.
Social media platforms such as Facebook, Twitter, and Instagram are designed to keep users engaged and scrolling. They display posts that grab their attention. Negative news or shocking stories tend to get more clicks, so these platforms often display more of them. This can make it hard to stop scrolling, even if it makes users feel bad.
Why Do People Doom Scroll?
There are several reasons people get caught up in doom-scrolling. One of the main reasons is that people want to stay informed. They feel like they need to know what’s going on in the world, especially when something big or scary happens. If there’s a big event, like a political issue or a natural disaster, many people want to stay updated by constantly checking the news.
Another reason is fear.
People are often afraid of not staying updated on important news. They want to know what’s happening, even if it’s upsetting. Sometimes, people get anxious and feel the need to check the news to calm their worries. It’s a way of trying to understand what’s happening around them.
In my own experience, I’ve found myself scrolling through my phone for hours, thinking I’ll check a few updates. But somehow, I end up reading more bad news, even when I know it’s not helping. It’s easy to get sucked into the habit, especially when the news keeps showing up in your feed.
The Negative Effects of Doom Scrolling
Doom scrolling can be very bad for your mental health. Even though it might start with just checking a few updates, the more you scroll, the worse you might feel. Studies have shown that too much negative news can make people feel anxious, stressed, or even depressed. The constant bad news can leave you feeling like the world is falling apart.
One of the biggest problems with doom scrolling is that it can affect sleep. If you scroll through your phone before bed, the bright screen and upsetting news can make it hard to fall asleep. This can lead to sleepless nights, and without enough rest, your mood and mental health can worsen.
Doom scrolling also takes up a lot of time. What starts as a 5-minute check-in can easily turn into an hour or more. Afterward, you might feel tired, stressed, and unproductive. Instead of focusing on other things, like work or spending time with family, you can get lost in the news, which can make you feel unfulfilled.
How Doom Scrolling Affects Our Minds
Doom scrolling can change the way we think. If you only focus on negative news, you might feel like the world is always dangerous or uncertain. This can result in feelings of fear or powerlessness. People start to worry about things they might not have considered before. It’s easy to get stuck in a mindset where everything feels scary or out of control.
For example, after reading several sad or frightening stories, you might start feeling nervous about your safety or the future. Negative news can affect our emotions and thoughts by making us focus on the bad and ignore the good.
I’ve noticed that after spending too much time scrolling, I begin to feel tense and worried about things that weren’t on my mind before. It’s as if the bad news starts to control how I see the world. This shift in thinking can be dangerous, especially if it happens every day.
How to Stop Doom Scrolling
Breaking the habit of doom-scrolling is not easy, but it’s possible. One way to stop is to set limits on how much time you spend on social media or reading news. You can use features on your phone or computer to limit the time spent on specific apps. This way, you won’t get stuck scrolling for hours.
Another useful tip is to decide in advance when you’ll check the news. Instead of checking it all day long, set aside certain times during the day to read updates. You can check the news in the morning or evening, but avoid checking every hour. This helps prevent you from getting lost in a cycle of bad news.
It’s also helpful to follow accounts or websites that share positive or helpful news. Instead of only reading about disasters or conflicts, you can follow accounts that focus on good news, like stories of kindness, progress, or inspiration. This can help balance out the negativity.
Lastly, it’s important to take breaks. If you feel like you’re starting to doom scroll, step away from your phone or computer. Go for a walk, read a book, or spend time with family. Doing something different can help you clear your mind and stop the cycle of doom scrolling.
Finding Balance in News Consumption
While it’s important to stay informed, it’s also important to find a balance. You don’t have to stop reading the news completely, but you should limit how much negative news you see. It’s okay to check the headlines, but don’t get stuck reading every story. Look for sources that provide well-rounded information, not just sensational or shocking headlines.
You can also make a habit of reading positive news. There are plenty of websites and accounts that share good news, stories about people helping others, and positive events happening around the world. By mixing in some good news with the bad, you can create a healthier balance and prevent doom scrolling from taking over your thoughts.
The Role of Social Media Companies
Social media companies play a big role in doom scrolling. They design their apps to keep users hooked by showing them content that grabs their attention. Unfortunately, this usually means showing them negative or alarming content. The more shocking or upsetting something is, the more likely they are to click on it and keep scrolling.
These companies can help by making changes to their platforms. For example, they can give users more control over the types of content they see and promote balanced and positive content so users don’t see only negativity. In recent years, some platforms have started adding features that let users filter out certain types of content, but more needs to be done.
By making these changes, social media companies can help users stop doom scrolling and focus on healthier, more balanced news consumption.
