What is "Doomscrolling" and How to Stop?

October 28, 2020

4 min read

An ancient Chinese curse states, “May you live in interesting times.” With the arrival of the global pandemic, we are indeed living in interesting times. The news cycle is dominated by coronavirus updates, what is open and what is closed, and its effect on the economy. There are also racial justice protests, political accusations, climate change issues, and more unrest. Many of us can’t help but pay close attention to the latest news, and it’s not making us feel better.

In fact, the constant onslaught of news coming at us via various forms of media –including social media, which is often inaccurate –is causing anxiety levels to escalate. There’s a name for our inability to stop scrolling through or watching these frequent, often depressing updates, and that’s doomscrolling. Doomscrolling only exacerbates our negativity and anxiety, and it jeopardizes our mental health.

Doomscrolling and Mental Health

Also known as doomsurfing, doomscrolling can prove quite harmful to our mental state. While most people seek continual pandemic news coverage in an effort to keep themselves and loved ones safe, in reality, this barrage of information makes us feel less safe, more vulnerable, and adds to the likelihood of damaging our mental health. Instead of feeling safe and protected, we develop greater anxiety and experience more stress.

Think of doomscrolling as addictive behavior. If someone you know is drinking too much or using drugs to self-medicate during the pandemic, you recognize that as addictive behavior. The same holds true for those who simply cannot stop binging on bad news, even though they cannot change their circumstances.

Are You a Doomscroller?

There is a fine line between doomscroller and someone just trying to stay abreast of current events. How do you know if you are a doomscroller, or simply in search of the latest updates?

How often do you check social media? If you find you’re checking Facebook, Twitter, and other news sources all the time, odds are you’re a doomscroller.

Before the pandemic, research established that excess social media use increased the likelihood of depression. Since the pandemic, social media use has skyrocketed, and it goes beyond those simply trying to stay connected when in-person visits are not practical.

Ask yourself if you are always online checking out news stories due to Fear of Missing Out, or FOMO. Sure, you don’t want to miss any breakthrough information about a coronavirus vaccine or new cases in your area, but rest assured you’ll know about a vaccine pretty quickly once it is available. As for new cases, most municipalities or counties update their website daily, so all that takes is a quick perusal, not hours of screen time.

Effects of Doomscrolling

Besides not sleeping well and increased anxiety, other effects of doomscrolling include craving comfort food to reduce nervousness. This can swiftly lead to unhealthy weight gain. Keep in mind that obese people are at greater risk of suffering serious effects from Covid-19, including a higher risk of dying. This is not the time to pack on extra pounds.

Over time, doomscrolling increases the body’s cortisol and adrenaline hormone levels. Chronic elevation of these stress hormones can lead to diabetes and other metabolic problems, as well as cardiovascular disease.

How to Stop Doomscrolling

We all need to remain informed citizens. Giving up doomscrolling does not mean staying away from the news. It does mean that it is vital to set limits on our behavior and the amount of time spent browsing frightening news stories.

Prevent yourself from overdoing your news consumption by setting a timer. Give yourself 15 minutes to look over the headlines and read the articles you find the most compelling. There is news you absolutely need, such as whether your child’s school will reopen soon or if positive cases have forced it to close once more. There is also a lot of news that serves little purpose other than upsetting you. When the timer goes off, stop using your device or cease reading the news.

If you find yourself ignoring the timer, take it a step further. Find an app that locks you out of your social media account or news feed after a certain period. Once that time limit is up, you can’t just go back on the site.

Avoid the temptation to check your phone “one last time” before going to bed. That just opens up an opportunity to keep scrolling and making yourself more anxious. In turn, that can lead to poor sleep, which is the last thing you want if trying to boost your immune system.

Do Something Positive

Rather than focusing on the state of the country and what you cannot change, spend time doing something positive. The pandemic has turned our lives upside down, but there are still opportunities to visit with friends or family while wearing masks and practicing social distancing. If that’s not an option, schedule more virtual visits via Zoom or similar sites. Focusing on the positive can boost your mental state.