According to new research, doomscrolling can lead to poor mental and physical health. But what is doomscrolling, and how can those of us struggling with it break the habit?
What is doomscrolling?
Doomscrolling is the word used to describe the process of compulsively looking at the news, and continuing to read news content despite the fact that it is leaving us feeling depressed, hopeless or anxious.
People who doomscroll find themselves continually drawn to the news, and repeatedly go back to news websites so that they are continually updated. With the 24 hour news cycle, news never really stops, so there often isn’t an ‘end’ to this kind of behaviour. This can leave doomscrollers in a near-constant state of stress, anxiety and upset.
Compulsive behaviours: what they are and why we do them
Doomscrolling is an example of a compulsive behaviour; a behaviour that a person can get stuck repeating despite the fact that it is having a destructive impact on their day-to-day lives. Other examples of compulsive behaviours include compulsive eating, exercising and porn use.
Often, compulsive behaviours occur when the person suffering with them is attempting to soothe a negative emotion. A person who struggles with compulsive eating, for example, is likely to turn to food when they are feeling an 'uncomfortable' emotion, such as loneliness or sadness. As a result, they do not process the emotions and learn to distract themselves instead.
There are many reasons compulsive behaviours might develop, such as adverse childhood experiences, trauma, or simply that an individual was never taught how to process and tolerate uncomfortable emotions. They can be devastating for individuals who can continue repeating the compulsive behaviour, whilst finding it distressing and unhelpful.
Compulsive doomscrolling: how to break the habit
Doomscrolling is a difficult habit to break because thanks to technology, we’re able to access news all of the time. Those struggling with doomscrolling might not even be aware that it is happening, because keeping up to date with the news is not remarkable in many situations; many of us check the news at work, at school and at home.
However, if you are aware that you are doomscrolling compulsively, there are things that you can do. One of the most effective ways to treat compulsive behaviours is to go to talking therapy. A qualified therapist will be able to help you identify the function of your doomscrolling, and work with you to develop healthier ways to soothe yourself.
You could also turn off notifications for your news applications. Notifications can draw us back to apps that we have closed, by implying that there’s something new that we haven’t seen yet. By turning off badges that let you know how many stories you’ve missed, and audio alerts that indicate a ‘breaking news’ story, you can start to remove triggers that might start a doomscrolling cycle.
You can also take regular breaks from your devices. By normalising putting your device down between certain times of the day, you can start to develop a healthier attitude to your news apps. It’s also beneficial to notice how you feel when you’re yearning to check the application; if you notice that you’re feeling anxious or stressed, you might be using the news as a way of distracting yourself, or as an attempt to soothe yourself.
Finding alternative strategies to use when you feel the urge to doomscroll will help you to move away from the mobile, and towards something that is less likely to escalate your uncomfortable feelings.
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