Are You a ‘Doomscroller’? A Warning

It’s natural to want to stay up to date on the news, especially when so much is currently going on in the world. With all of this uncertainty and worry, many people have come to a point where the weight of it all has become too heavy. But when we combine this restless worrisome uncertainty with a feeling of helplessness, we might begin to experience what's known colloquially a doomscrolling. “Doomscrolling” can be easy to fall into, and it can have serious effects on mental health. Here’s what to watch out for.

A Captive Audience

With the pandemic having forced most of us into social distancing for the bulk of 2020, many of us have developed a habit of spending more time online whether out of boredom or out of a desire to be more informed or just because our jobs have moved online so we're there more anyway. En masse, people have taken to the Internet for school, work and even social time, turning video calls into a regular form of daily interaction. Now, several months in, many of us are still trying to figure out what our new “normal” will ultimately look like — and the strange news is, our lives are now probably going to be more digital than they were before.

But for some people, (probably many more than anyone realizes) this perfect storm of digital availability and internal turmoil has led to compulsive scrolling and endless news feed rambles.

The Dangers of Doomscrolling

According to a Healthline report, doomscrolling is an unrelenting desire to scroll through news or social media, one story after the next, in search of information on a current scary or worrisome event. In the case of COVID-19, with most of us feeling like we have very little control to begin with, scrolling and scrolling, reading the stories of friends afflicted with the illness, looing for news stories on the latest advances, and searching out information to the exclusion of much else,  might leave us feeling alarmed and desperate for solutions that just aren’t available yet. Even though we may start with the belief that we’re empowering ourselves with every latest bit of news, and this is true to a point, eventually the effort to stay informed can tip into doomscrolling and that's when this effort has stopped being helpful and has in fact become harmful. Doomscrolling does nothing but add to a person’s anxieties.

Think of it as a form of brooding, or dwelling on fears or negative thoughts. Medical Xpress explains that putting too much energy into worry can end up feeding a person’s fears, leading to stress, exhaustion and depression. People with mood and anxiety disorders are more likely to fall into this type of trap, but anyone can become a doomscroller.

Signs to watch out for:

• Loss of interest in what's happening around you
• Late night or early morning feed scrolling
• Hyper-focus on one issue (such as COVID-19 or the election)
• Ditching your usual interests to scroll instead
• Feelings of helplessness or depression

So how do you escape if you're caught in the doomscrolling vortex?

How to Stop Doomscrolling

Redirection might help reduce doomscrolling and improve outlook. Try finding an activity that can engage the body, something fun — and preferably offline.

Avoid distracting and escapist behaviors, like gambling or excessive drinking, which often only compound anxiety and depression in the long run. Crisis fatigue is very real, and self-care is vital to avoid it. If necessary, unplug for a while and find techniques, such as meditation or yoga, that may help you stay better grounded in the body and the immediate moment rather than the screen during uncertain times. Try asking a family member or friend to hide your phone for a day to get it out of sight and out of mind. Or at least choose to put it away where you aren't tempted to pick it up every few minutes. If feelings of helplessness or depression invade, please seek professional help. These feelings won't likely go away on their own, and getting help is part of responsible self-care.

The rabbit hole can be easy to fall into, but there are also ways to get out of it. Avoid falling in in the first place by limiting online and social media time, filling idle moments with engaging activities that connect to others instead of the online world, and remembering regular self-care. The answers to COVID or other major crises aren’t going to come overnight; be patient, present and kind to yourself to remain happier, more functional and safe until the answers do come.

Copyright 2020, Wellness.com