What is doomscrolling and how can it affect your life?

It is a sad but very true reality that the news nowadays is rarely positive. It is not uncommon to open your news app or social media feed and be faced with a barrage of saddening and worrying posts.

For the majority of people, this is reason enough not to overexpose themselves to the news. For other people, however, the ubiquity of negative news is sort of addictive; the more they read, the more they seek it out.

Enter 'doomscrolling,' the new term that describes a tendency to keep scrolling through negative news updates, despite the fact you find them upsetting or even depressing.

Unsurprisingly, the people who have a tendency towards doomscrolling are increasingly finding that it negatively impacts their mental health in a number of ways.

Check out this gallery to learn all about doomscrolling and how it can affect your life.

Bad news coming thick and fast

In recent times there is no shortage of depressing news to scroll through on a daily basis. From the war in Ukraine to impending climate disaster, there is plenty to keep us on edge.

Avoiding updates

For many people, this is a reason to limit news consumption. After all, why seek to constantly bombard yourself with news updates that are saddening and disheartening?

Introducing 'doomscrolling'

Other people, however, are affected by a phenomenon called ‘doomscrolling.’ This is when you continue to scroll through bad news, despite the fact that it’s upsetting.

COVID-19 context

It is thought that the COVID-19 pandemic caused an increase in doomscrolling, and we are now increasingly aware of its negative effects on our mental health.

Reinforcing negative thoughts

As depressed people seek out negative news to confirm their emotions, the available news updates provide exactly that, and a harmful cycle is established.

Anxiety and depression trigger

Even if you are someone who is only slightly prone to depression or an anxiety disorder, the habit of doomscrolling can trigger an episode or make symptoms worse.

Panic and worry

It may also lead to paranoia in some cases, since news exposure to only the bad stories can make us feel like the world is an inherently dangerous place.

Impact on sleep

Increasing your level of anxiety just before bed can cause poor sleep and even insomnia, which in turn increases the risk of stress and other mood disorders.

Contradictory posts

Constantly reading posts that are contradictory, and not knowing whether to believe something or not, is very stressful for many of us and can cause serious unease.

Stress hormones

The more we engage in doomscrolling, the more cortisol and adrenaline is pumped around our bodies. This is exhausting, both physically and mentally.

Set yourself a time limit

Decide on a time to look at the news each day and set a timer for, say, 10 minutes. When that timer goes off, close that website or app and get back to what you were doing.

Banish the phone from the bedroom

If you absolutely need your phone in the bedroom for whatever reason, put it on the other side of the bed so you cannot just reach for it and scroll.

Practice mindful reading

As you read through the news, pay attention to how each item makes you feel, both physically and mentally. Over time, you’ll feel like you have more control over your habit.

Focus on the positives

Use social media to reconnect with family and friends, and don’t be afraid to block anyone whose posts upset or overwhelm you.

Take a time-out

Go for a jog, meet a friend for a coffee, or take your dog for a walk. Whatever it is, as long as it’s tech-free you’ll get the respite you need.