Everything you need to know on the Science behind Doom Scrolling: How to stop it

Introduction

We live in a world dominated by technology, where we are ruled and controlled by our phones. Although it has brought many advantages, it has also had some negatives. One of them is a phenomenon called doom scrolling. That is finding ourselves losing minutes, even hours, scrolling aimlessly and endlessly through bad news, tragic headlines, hot gossip and social media drama. This is becoming increasingly common, and a concerning problem. 

But why do we do this? Why do we find ourselves wanting to consume negative content? Why do we invest so much of our time scrolling through media that actually makes us feel worse about ourselves? And most importantly, how do we break free? 

Well let’s explore what doom scrolling is, the science behind it and some tips on how to stop it.  

What is Doom Scrolling? 

Well the term first came to light in early 2020, during the pandemic-induced lockdown when the world completely shut down. Since then it has been a persistent problem, with people finding themselves aimlessly scrolling on topics such as war updates, economic activity, climate change and celebrity scandals. 

It describes the act of continuously consuming negative news, particularly on social media. As a result it has a terrible effect on your mental health. Studies have shown that it leads to increased anxiety, sadness and stress. 

The Psychology Behind Doom Scrolling 

When you doom scroll, you tell yourself that you’re doing to stay up to date about what’s happening in the world. But in reality, it goes way deeper than this. 

In a Cleveland Health Clinic, Dr Albers shares his studies on doom scrolling. He compares it to how when we are depressed, we look for information to confirm how we feel. When we do Doom Scrolling, we adopt that same mentality. Reading negative news only reconfirms how you feel.

It’s easy to make it a habit, when you find yourself doing it a few times. Overtime, you lock yourself into a cycle of feeling bad and then reading negative news to confirm what you are feeling.  

“If you’re continuously scrolling, it becomes a mindless habit. A lot of times, you might not even be aware you’re doing it. But it becomes second nature: Once you have a spare moment, you pick up your phone and start scrolling without even really being aware of it.”

Why is doom scrolling so harmful? 

By absorbing negative content or news, doom scrolling promotes a negative mindset and thoughts, which have a severe impact on your mental health. Studies have proven that there is a link between consuming negative news to an increase in depression and anxiety, as well as feelings of fear, stress and sadness. 

The Effects of Doom Scrolling: 

• Worsen your mental health
• Insomnia: Alber found in his study 70% of participants in his study that checked social media before bedtime, and the more they did this, the harder you struggle to go to sleep. 
• Social withdrawal: Making it harder to interact with people in real life. 
• Decreased overall mood and productivity: By constantly taking content that doesn’t make you feel good, has a huge affect on your overall mood. It can make you feel anxious and depressed. 

Tips on how to stop doom scrolling: 

Take note of such behavior: If you notice yourself, aimlessly scrolling during late hours or constantly seeking negative news, then you may need to change your behaviour. 

This could include turning off your phone after a certain time, having a screen time limit for the day, or even deleting apps that make you prone to such habits. 

Pay attention to your feelings: The first step to stopping a bad habit is acknowledging the way it makes you feel. If you pay attention to negative feelings, such as anxiety, stress and agitation, then you’re more likely to take active steps to stop. 

So be mindful of how the news you are consuming is making you feel. Notice how your body and mind responds to it. 

Reduce the need to constantly check your phone: Doom Scrolling is connected to having the habit of constantly checking your phone. It’s often unconscious, and something that we unknowingly find ourselves doing. So before you pick up your phone, pause and think about what you’re doing. If you find it to be an obsessive, anxious habit, then address it. 

Stop Scrolling and reconnect with the real world: Remember that social media is not real life! So indulge in habits that promote a healthier lifestyle, both physical and mentally. Go on walks, hit the gym, spend time with your loved ones, start a hobby. Remember, there’s a whole world out there for you to reconnect with. 

Conclusion

Doom Scrolling is a difficult, but not an impossible bad habit to resolve. But by understanding the science behind the reasons why it’s harmful and acknowledging it may be a struggle for you is a step in the right direction. 

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