Bandung, Indonesia Sentinel — In the digital age, many of us have found ourselves endlessly scrolling through social media or news feeds, especially during times of crisis. This compulsive consumption of negative news has become a habit known as doomscrolling. Despite the unsettling emotions it often stirs, doomscrolling has proven to be an addictive habit for millions of people around the world.
What Is Doomscrolling?
Doomscrolling refers to the act of continuously scrolling through bad news or alarming information on digital platforms, even when it’s distressing. Whether it’s about global pandemics, natural disasters, political turmoil, or social unrest, people often find themselves unable to stop checking for updates, even though the content makes them feel worse.
The term gained prominence during the COVID-19 pandemic, when people were glued to their screens for updates, seeking information but often encountering fear and despair. This constant exposure to negative headlines became a global phenomenon, leaving many individuals trapped in a cycle of consuming disturbing content.
Why Is Doomscrolling So Addictive?
Doomscrolling is not just a matter of staying informed, it can also become a compulsive behavior, one that’s hard to break. There are several reasons why doomscrolling can be so addictive:
- Psychological Need for Control: During uncertain times, many turn to news in an attempt to regain a sense of control. People may feel that by staying informed, they can better prepare for or avoid danger. This creates a false sense of security, making it difficult to stop scrolling, even when the information becomes overwhelming.
- Dopamine Feedback Loop: Social media platforms and news apps are designed to keep users engaged. Every new post or update provides a small hit of dopamine, the brain’s pleasure chemical. Even if the content is negative, the act of discovering something new triggers this reward system, encouraging users to keep scrolling.
- Fear of Missing Out (FOMO): Another factor that drives doomscrolling is the fear of missing critical updates. This fear keeps people glued to their devices, worried that they might miss crucial developments in an unfolding crisis.
Mental Health Impact of Doomscrolling
While staying informed is important, doomscrolling can have significant negative effects on mental health. Constant exposure to bad news can heighten feelings of anxiety, stress, and depression. Studies have shown that consuming too much negative media can lead to increased feelings of helplessness and despair, as it creates a perception that the world is more dangerous or chaotic than it really is.
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For some, doomscrolling can exacerbate existing mental health issues, including generalized anxiety disorder (GAD) and depression. The relentless stream of bad news can also lead to insomnia, difficulty concentrating, and a general sense of burnout.
How to Break the Doomscrolling Habit
Stopping doomscrolling may seem difficult, but there are several strategies that can help curb the habit and improve mental well-being:
- Set Time Limits: Establish boundaries for how much time you spend on social media or news apps. Many smartphones now have built-in tools that allow you to set daily limits on specific apps, reminding you to take breaks.
- Curate Your News Sources: Be selective about the news sources you follow. Focus on reputable outlets that provide balanced coverage, and avoid sensationalized or clickbait headlines designed to keep you engaged for longer.
- Practice Mindfulness: Mindfulness techniques, such as meditation or deep breathing exercises, can help break the cycle of doomscrolling by encouraging you to stay present and calm. Practicing gratitude or shifting focus to positive news stories can also help counterbalance the negative content.
- Turn Off Push Notifications: Constant notifications can make it hard to resist checking your phone. Turning off push notifications or limiting them to essential updates can help reduce the urge to engage in doomscrolling.
- Unplug and Unwind: Regularly disconnecting from digital devices can help break the doomscrolling habit. Whether it’s setting aside tech-free time before bed or dedicating part of your day to offline activities, these breaks can improve your mental health and provide relief from the constant flood of information.
Doomscrolling, while it may seem like a harmless way to stay informed, can take a significant toll on mental health, leading to anxiety, stress, and depression. By understanding the addictive nature of this habit and taking proactive steps to limit its impact, individuals can protect their well-being while still staying engaged with the world around them.
