During times of societal trauma, such as earthquakes, floods, fires, or terrorist attacks, do you find yourself endlessly scrolling through social media, unable to stop looking at negative news? If so, you might be caught in the cycle of doomscrolling, or “disaster scrolling.”
This term, which describes excessive screen time spent consuming negative news, became widely recognized during the COVID-19 pandemic. Though it is said to have emerged on Twitter in 2018, earlier usages have also been found. In challenging times, you’re not alone if you find yourself sacrificing sleep, productivity, and mental health to scroll through an endless stream of alarming headlines.
Defined as “spending too much time on your phone or computer reading bad or negative news,” this term was officially added to the Cambridge Dictionary. However, even the dictionary issues a warning: “Scrolling for two hours every night won’t stop the apocalypse.”
It’s important to realize that you’re not alone in this behavior and that solutions are within reach. On an evening surrounded by bad news, it may seem tempting to lose yourself in an endless scroll instead of confronting the harsh reality. However, this habit significantly harms both your mental and physical health.
Why Do We Doomscroll?
According to Dr. Ken Yeager from Ohio State University, evolution is partly to blame. “We sense danger, and it helps us survive,” he says. Our instinct to protect ourselves and loved ones during societal crises often drives us into this pattern, searching for answers to our worries. Unfortunately, lengthy scrolling sessions rarely provide these answers, leaving us with more questions and feelings of isolation, depression, and helplessness.
How to Break the Doomscrolling Cycle?
Breaking free from this pattern is simpler than it seems. Here are some practical steps:
- Stick to Reliable Sources
Limit your time on social media and focus on following accurate, verified news outlets. Digital literacy can also help you discern credible sources from misinformation. - Be Mindful of Your Screen Time
Keep track of how much time you spend on social media. Awareness is the first step toward change. - Set Physical Boundaries with Your Devices
For instance, leave your phone outside your bedroom at night. This small action can help you resist the urge to start your day with doomscrolling. - Prioritize Your Well-Being
Doomscrolling doesn’t help you solve problems, nor does it benefit your mental or physical health. Instead, it drains your energy and prevents you from focusing on the positive aspects of life.
Final Thoughts
Endlessly scrolling through negative news won’t improve the situation—it will only weigh you down emotionally and mentally. Remember, every morning brings a new day filled with potential. By taking conscious steps to limit your social media habits and focus on credible information, you can safeguard your mental health and redirect your energy toward more fulfilling pursuits.