Perilous Consequences of Endless Social Media Scrolling and Methods to Break the Habit Permanently
In the digital age, it's easy to find oneself trapped in the endless cycle of doomscrolling - continuously consuming negative or distressing news online. A study from the University of California has found that this compulsive behavior, often triggered by fear, worry, or stress, can lead to higher levels of distress and physical symptoms like fatigue [1].
Doomscrolling is addictive due to the activation of the amyggdala, the part of the brain responsible for detecting danger, and the release of dopamine, a reward chemical, especially when something new or shocking is encountered [1]. This addiction can have a profound impact on our mental health, causing increased risk of anxiety and depression, difficulty concentrating or completing tasks, a sense of hopelessness or doom, poor sleep quality, eye strain, headaches, tension in the neck or shoulders, and sedentary behavior that affects posture and energy levels [1].
Fortunately, there are effective strategies to break free from this cycle and manage digital habits for better mental health.
Setting Boundaries
Limiting news and social media usage to set times, such as once in the morning and once in the evening, can help reduce the urge to doomscroll [1]. Turning off notifications for non-essential apps and using phone features like focus or do-not-disturb modes to block distracting apps during key periods can also be beneficial [1].
Promoting Well-being
Engaging in activities that promote well-being, such as exercise, meditation, hobbies, spending time in nature, and meaningful social connections, can help reduce the urge to doomscroll and build mental resilience [2].
Shifting Content Consumption
Shifting the type of content consumed toward more positive, uplifting material, sometimes called "hope scrolling" or "joyscrolling," can trigger calming and connecting hormones in the body and foster relaxation and stress reduction [2].
Using Technology Mindfully
Using apps like Freedom, AppBlock, Forest, Insight Timer to help stop doomscrolling and manage digital habits can be helpful [1]. Practicing simple breathing exercises or meditation to reduce the urge to check the phone can also be beneficial [1].
Cultivating Self-awareness and Healthy Coping Skills
Breaking the habit of doomscrolling requires acknowledging the habit, setting limits on screen time, finding alternative ways to cope with stress, and practicing mindfulness and self-care [1]. Keeping the phone out of the bedroom can help establish healthy digital habits [1].
Other Recommendations
Making screen time smarter by choosing apps and activities that support well-being (e.g., journaling apps, gratitude trackers, meditation platforms) rather than passive consumption can be beneficial [4]. Developing self-awareness by reflecting on how different apps or social feeds impact your mood, and consciously steering away from content that worsens mental state, is also important [4].
Open conversations about digital usage and feelings around it can help build emotional and digital literacy, especially for teens but also applicable to adults [4]. Applying time limits to worrying or rumination, using timers to set specific periods for focused thinking then moving on, can indirectly support mental habits linked to doomscrolling [5].
In conclusion, a comprehensive approach to combat doomscrolling and manage digital habits for mental health includes limiting and controlling exposure, replacing negative habits with positive behaviors, using technology mindfully, and cultivating self-awareness and healthy coping skills. Going for a walk or doing light exercise when feeling anxious, avoiding screens during meals or family time, and designating at least one hour per day as phone-free are also effective strategies. By implementing these strategies, we can take control of our digital habits and improve our mental health.
[1] University of California, Los Angeles. (2020). Doomscrolling: How the constant stream of negative news is affecting our mental health. Retrieved from https://www.uclahealth.org/coronavirus/doomscrolling-how-the-constant-stream-of-negative-news-is-affecting-our-mental-health
[2] American Psychological Association. (2020). The impact of COVID-19 on mental health. Retrieved from https://www.apa.org/topics/covid-19/mental-health
[3] Mayo Clinic. (2021). Cognitive behavioral therapy (CBT). Retrieved from https://www.mayoclinic.org/tests-procedures/cognitive-behavioral-therapy/about/pac-20395220
[4] Common Sense Media. (2021). Tips for managing screen time during the pandemic. Retrieved from https://www.commonsensemedia.org/blog/tips-for-managing-screen-time-during-the-pandemic
[5] Healthline. (2020). How to stop doomscrolling and protect your mental health. Retrieved from https://www.healthline.com/health/mental-health/how-to-stop-doomscrolling
Setting boundaries, such as limiting news and social media usage to specific times and turning off notifications for non-essential apps, can help reduce the urge to doomscroll and contribute to better mental health. Engaging in activities that promote well-being, like exercise, meditation, hobbies, and spending time in nature, can also help mitigate the impact of doomscrolling on mental health and foster mental resilience.
