“Just a few more reels/shorts” is what people say before surrendering themselves to hours of being glued onto their mobile devices. This habit, known as doomscrolling, can possess detrimental effects to both the body and the mind.
What is Doomscrolling?
Doomscrolling is an addictive behavior in which individuals, whether an adolescent teenager or adult, scroll or surf the web that contains negative or saddening content for hours. Similar to any addictive behavior, it releases dopamine, a neurotransmitter that is responsible for the pleasure system in the human body. In the case of doomscrolling, it gives people a sense of satisfaction when fixed onto negative news for hours. Simply, this tells the brain to continue the never-ending trend: more doomscrolling means more pleasure.
Dire Consequences
The constant need to spend numerous hours on the Internet in disturbing news poses a serious threat to one’s mental and physical health. This can include:
1.Sleep Procrastination
2.Increased levels of pessimism/decreased well-being
3.Less time to do other things (I.e. spending time with friends or family, exercising, etc)
Stanford University’s Institute for Human-Centered Artificial Intelligence (HAI) expounds how both partisan news sources but more significantly, non-partisan news sources have amplified the amount of high-arousal negative content for the purpose of gaining high engagement views. This exacerbates political polarization as well as decreases the individual’s ability to make a well-informed decision.
Furthermore, results from the University of California San Diego’s Adolescent Brain Cognitive Development Study shows that screentime during supposed bedtime hours is linked with higher sleep disturbances and nightmares. Additionally, those with a higher daily screen time had anxiety and depression symptoms. Understandably, consuming alarming information activates the “fight or flight” response of the sympathetic nervous system which causes the body to release norepinephrine (adrenaline). This leads to a temporary increase in blood pressure, heart rate, and breathing rate. The body is now on high alert and thus, it would be very difficult to sleep.
So, with all these harmful effects, why do we keep doomscrolling?
A Persistent Cycle
The idea behind doomscrolling is that there is no real goal and rather, it is just an endless consumption of news. Perhaps, there is this residing feeling where if you are not connected with the current events of the world, you will feel left out. Regardless, the brain rewards you for doomscrolling, making it almost impossible to break the habit.
Strategies to Conquer Doomscrolling
Of course, the side effect of doomscrolling is that negative emotions such as anger, sadness, or anxiety become more intensified. This is a definite indicator that you are receiving more content than what is considered best for you.
With that, here are some ways to counteract doomscrolling.
1. Go back to what you were enjoying:
Before falling into the habit of doomscrolling, you probably had a hobby that was just as stimulating and satisfying to you whether that be playing video games, reading books, or binge-watching your favorite tv shows. These things are certainly better than spending hours glued onto social media that provide nothing but distress to both your physical and mental well-being.
2. Set a screen time limit:
Every mobile device comes with a screen time limit. Apple’s Screen Time or Android’s Digital Well-Being keeps track of how much time you spend, especially with social media apps such as YouTube, Instagram, Reddit, Tiktok, Facebook, X, etc. For example, Instagram’s “take a break” feature reminds users that their designated time limit is up for the day which is important for setting boundaries in accessing social media.
3. Search for positive news instead:
If it still proves difficult in mindlessly consuming news in general, look for information that will brighten your day instead. Regardless of how chaotic the world has become; there will still be some social media outlet or influencers posting heartwarming and cheerful videos.