Doom scrolling or doomscrolling – what it is and how to get rid of it

In recent years, as social media usage has exploded, doom scrolling has grown more and more common. According to a 2019 research, the typical American uses social media for around two hours per day, and that number has probably only gone up since then. It makes sense that users of these sites would become dependent on the constant flow of news and information given how much time they spend on them.

The act of idly scrolling through social media sites like Twitter and Facebook is known as “doomscrolling,” and it frequently causes emotions of despair, anxiety, and FOMO (Fear Of Missing Out).
According to writer Olivia Solon, who initially popularised the phrase in 2018, it is “an obsessive drive to keep checking Twitter even when you know it will make you feel horrible.”

Interestingly, negative feelings like boredom or anxiety frequently cause people to doomscroll. In a connected world, it’s simple to feel as though you’re missing out on something important if you don’t constantly check your phone. People who have FOMO may also experience tension and anxiety, which makes them more likely to check social media in an effort to stay current.

While there are certain drawbacks to doom scrolling, it’s crucial to keep in mind that it’s not entirely negative. Social networking may be a fantastic tool for maintaining connections with people and learning about the world around you. Try to take a break and do something else that makes you happy if you catch yourself doomcrolling.

Consequences and how to tell if you’re addicted to doomscrolling

Here are some tell-tale signs of being addicted to this negative behaviour. You can tell if you have been affected by this pattern if any or some of the following situations sound familiar:

1. Decision paralysis, where you become so overwhelmed by the possible negative outcomes of a situation that you can‘t make any decisions at all.

2. Anxiety and depression, as you focus on all the worst–case scenarios and dwell on them to the exclusion of anything else.

3. It can cause you to miss out on opportunities, as you‘re so focused on the potential for failure that you don‘t even try.

4. Physical health problems, as the stress of constantly worrying takes a toll on your body.

5. Finally, it can simply make you unhappy, as you dwell on all the bad things that could happen instead of enjoying the good things in life.

How did we get here to begin with?

Negative news is more likely to capture human attention than positive news. This is because our brains are hardwired to pay more attention to potential threats than potential rewards. This evolutionary adaptation helped our ancestors survive in a dangerous world, but it also means that we are more likely to be drawn to stories about crime, accidents, and natural disasters than stories about feel-good news.

The notion that, even when of equal intensity, things of a more negative nature (such as unpleasant thoughts, emotions, or social interactions; harmful or traumatic events) have a greater impact on one’s psychological state and processes than neutral or positive things is known as the negativity bias. This is also known as the negativity effect. It is “the brain’s inclination to regard unpleasant experiences more seriously than happy ones,” according to Shawn Achor in his book The Happiness Advantage. This bias developed as a survival strategy because those of our ancestors who were more vigilant about potential dangers had a higher chance of surviving and passing on their genes. The negativity bias, however, might have detrimental effects in contemporary life.

For example, people who focus on the negative may be more likely to develop depression or anxiety. Additionally, the negativity bias can lead to a general pessimism about life, which can make people less likely to take risks or pursue their goals.

Suggestions to get rid of the doomscolling habit

Most of us are guilty of doomscrolling – mindlessly scrolling through social media or news websites when we’re feeling anxious or down. It’s a vicious cycle that can leave us feeling even worse than before. If you’re ready to break the habit, here are a few tips to help you get started.

1. Set a limit for yourself on how much time you’ll spend looking at the news or scrolling through social media each day, and stick to it.

2. Make a conscious effort to focus on the positive aspects of any situation, no matter how dire it may seem. 

3. When you start to feel overwhelmed, take a break from the news and do something calming, like reading or taking a walk outdoors.

4. Remind yourself that most bad things that could happen probably won’t, and that even if they do, you’ll be able to handle them.

5. Surround yourself with people who will help you keep things in perspective and make you feel good about yourself.

Have any suggestion on how to deal with doomscrolling? Please drop your comments in the box below!