Do you have a tendency to pull out your phone and spend hours doomscrolling, only to look up and feel shocked at how much time has actually passed? Maybe you feel an urge to stay informed, yet with each passing day, you’re starting to get more and more confused about what’s really going on in the world. You can’t look away from the catastrophes blaring from the headlines. But deep down, you’re starting to question whether you’re really doing your civic duty by checking the news, or if you’re just fueling your anxiety.
People often end up doomscrolling because they want to know what’s going on in the world. However, this anxiety-promoting habit often has the opposite effect. Here’s why doomscrolling can be so anxiety-inducing, and how you can take back your control.
News vs. Entertainment
When you’re doomscrolling through online content, your brain can’t distinguish what’s really news, and what’s just entertainment. Today, influencers, content creators, and entertainers often position themselves as “journalists,” even though they do not have the expertise, resources, or professional network to investigate pressing issues. Therefore, real problems are presented with the framing of entertainment, just to keep you scrolling.
To overcome this issue, pick out a couple of legacy news sources that you can reasonably trust. You may also want to prune your social media following. That way, you’re only keeping up with people whom you personally know, rather than influencers.
Information Overload
Doomscrolling introduces information overload. You’re taking in so much content with each passing minute that you couldn’t possibly begin to understand it all.
Let go of the expectation that you need to have a “correct” opinion on every issue in the public consciousness. Take the time to learn deeply about issues that are relevant to your community, or subjects that truly interest you.
Negativity Bias in the News
Traditional media and social media tend to lend a negativity bias to news stories. Outlets will promote stories that evoke feelings of dread and despair. This builds suspense in their audiences and primes people to come back for future updates.
Doomscrolling can make it seem like the sky is falling. Positive developments simply don’t get as much attention in the news. Make it a point to look for good news in your area and around the world to balance out the negativity bias.
Sense of Urgency
As you scroll through online content, it can feel like the world is on the brink of collapse. If you just scroll for a little longer, you’ll find something that confirms your bias, or tells you what to do next. However, at times like this, it’s important to keep a historical perspective in mind. Humanity has persevered and survived dark times throughout history, and we are still very resilient and adaptable.
Disconnection from Your Community
Doomscrolling takes place online, in an isolated space where only you and your screen exist. The outside world falls away, and you’re drawn into the world of the internet. But in your efforts to learn more about the world, you distance yourself from your own community, falling out of touch with people around you.
Instead of doomscrolling, try signing up to volunteer in your community. Not only will this practically guarantee that you reduce your screentime, you’ll also get to roll up your sleeves and make a difference. Doomscrolling provides the illusion of activism, while volunteering creates opportunities for real change.
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If you’re tired of wasting hours doomscrolling, our anxiety therapists are here to help you find ways to make a difference without endless screen time. Contact our practice to learn more or schedule a session.