Strategies to Prevent Endless Scrolling of Negative News - and Understanding Its Detrimental Effects

Strategies to Prevent Endless Scrolling of Negative News - and Understanding Its Detrimental Effects

3 AM, and you're still scrolling. The never-ending flow of disturbing news on your screen keeps you awake. you've stumbled into the world of the night stalker: doomscrolling.

You might have heard of doomscrolling before, but 2020 really shined a light on this unhealthy obsession. People can't get enough of the bad news on social media and other platforms, no matter the time or warning signs.

"There's an intense fixation on the negative right now because the majority of our distractions have vanished," says Kari Stephens, a clinical psychologist at UW Medicine Primary Care at Northgate.

With less to do, we've replaced regular activities with an endless consumption of negative news, and it's taking a toll on our mental health.

Too Much Negativity, Too Little Benefit

Ruminating on anxiety triggers can worsen depression and anxiety. While there haven't been any specific studies on doomscrolling, it can still lead to harmful rumination.

If you're a regular doomscroller, you may notice yourself getting more anxious or depressed.

"Managing this stress is crucial," Stephens says. "It's about trusting in our own resilience and coping strategies."

Take a step back and evaluate whether doomscrolling benefited you or caused harm. If the latter, set some healthy boundaries.

Creature of Habit

Even when you realize the countless hours spent scrolling is causing you anxiety, it can feel nearly impossible to stop.

"With doomscrolling, there's often anxiety about what will happen next," Stephens says. "It's like trying to control the uncontrollable."

It's not just the constant barrage of terrible news that keeps you scrolling—sometimes you come across perfectly balanced content that leaves you feeling informed and less anxious.

But this intermittent reinforcement, where you are only rewarded a fraction of the time, keeps you hooked like a gambler playing the slots. This intermittent reward system is one of the most powerful driving forces for promoting negative behaviors like doomscrolling.

A Way Out

Stephens suggests three ways to break free from doomscrolling:

1. Limit your time spent scrolling. This means deciding in advance how much time you want to spend on the news each day and sticking to it.
2. Limit sources. Choose a few reputable news sites to keep tabs on, then focus on those sources rather than flipping through countless articles.
3. Set specific time zones. Don't scroll before bed or when you're already feeling overwhelmed. Instead, read the news during times that are better suited for absorption.

By setting these boundaries, you're not only limiting the amount of doomscrolling, but you're also giving yourself time to wind down and recover from the stress.

Staying Sane in a chaotic world

The world has never felt so uncertain, but it's crucial to remember the importance of mental health.

"Pay attention to the ratio of catastrophizing versus focusing on the positive," Stephens says. "Try to swing the positive way."

To maintain balance, you need to stay informed but also take the time to care for your mental health. Use positive activities like reading, walking, or practicing mindfulness to help bring balance back to your life.

And remember, it's okay to take breaks from discussions about upsetting headlines. Not only will it help you feel better, but it'll also give those around you a chance to rest too.

Being informed is important, but so is taking care of yourself. At the end of the day, you're the best judge of when to scroll and when to close the book.

"Digital well-being is not just an individual responsibility," Stephens says. "It's crucial for companies and policymakers to step up and address this issue, too."

Maximize your mental well-being by incorporating mindfulness practices, setting boundaries, and choosing uplifting content. Create a healthier digital world, one click at a time.

1. The constant consumption of negative news through doomscrolling, especially during the COVID-19 pandemic, has been shown to negatively impact mental health.
2. To manage stress caused by doomscrolling, clinical psychologist Kari Stephens suggests setting healthy boundaries, such as limiting time spent scrolling, choosing reputable news sources, and carefully scheduling news consumption.
3. A key factor in doomscrolling is the intermittent reinforcement that occurs when a person encounters positive or balanced content, which keeps them hooked like a gambler.
4. In order to create a healthier digital world, it is not only the individual's responsibility to practice good digital well-being but also the responsibility of companies and policymakers to address and help mitigate the negative effects of doomscrolling.

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