So, You Started Doomscrolling...

So, you started doomscrolling.

Hey, it’s okay. It happens to the best of us. But now that we have recognized the problem, let’s take some steps to find the solution.

According to the very reliable website, Wikipedia com, doomscrolling is “the act of spending an excessive amount of screen time devoted to the absorption of negative news ” I know, it may not sound like something that would positively not happen to you. Still, in 20 minutes you’ll be on some site like the Wall Street Journal reading some article reviewing a movie you’ve been anticipating, celebrity drama, the impending global water shortage, recession, the ever-increasing number of police misconduct and brutality, or the myriad of wars currently being fought, or the potential future wars, or the inevitable food shortage, or the threat of nuclear war, or the–okay maybe there’s some merit to this thing

Doomscrolling is in a way, a coping mechanism for many who are just overwhelmed by the world Robin Blades, a neuroscience researcher, in her article “Protecting the Brain from Bad News” stated that we doomscroll as a way to “help” us cope with bad news. If you only consume negative stories, when something actually negative finally happens, you won’t feel any pain!

Wrong Doomscrolling can result in “increased distress, anxiety, and depression, even when the news in question is relatively mundane ” As it turns out, our brains can be stupid, which means we need to be even more proactive when consuming news so that we can minimize the chance to develop an unhealthy relationship with it

The 24-hour news cycle also plays a part in this phenomenon, as news stations need to get as many views and clicks as possible to stay afloat, which means they must resort to only reporting/highlighting as many sensational, attention-grabbing, memorable stories as possible It s not the people’s fault that they are surrounded by carefully selected stories and information chosen to increase the chance of them consuming more news, trapping them in an endless cycle.

One of the best and cost-effective ways to reduce (and perhaps eliminate) doomscrolling is to just disconnect from the world. Put down the phone, turn off the television, shut the laptop, and just relax Unplugging–while it can be scary for us living in this interconnected world–is still one of the most effective ways to deal with these situations. The rush of dopamine we get by just using technology alone ensures that we come back frequently for that little hit This addiction to technology and how it has become mandatory in modern society has made it rather difficult to walk away from the screen.

I remember when I was but a small child in 2019 when North Korea boasted about the US potentially receiving a “Christmas gift” during former President Trump s stint in office This, of course, freaked me out, resulting in a handful of sleepless nights, scrolling through my Apple News app, anxiously reading every article

I could find about North Korea, while mentally preparing myself for nuclear war A major part of me knew that it was a one-in-amillion chance of happening, but there was a tiny voice in my head that kept saying “what if?” And of course, I listened to that voice instead of the overwhelming feeling in me that everything was going to be fine After Christmas came and went and the ball in New York dropped signaling the new year, I breathed a sigh of relief and went about my life. I stopped this destructive habit just by not opening that app and moving on.

Smoothly transitioning into my next tip: take up new hobbies outside of technology Blades cited a 2017 study that simple solutions like journaling or even just imagining a better future have better positive health benefits for you (“improvements in optimism, hope, life satisfaction, and anxiety two and four months later”) than mindlessly scrolling until your thumb falls off

I have a few hobbies, but a lot of them require an internet connection or a power socket, and that made me want to turn back to my hobbies of days past like drawing Going outside is a great way to distance yourself from the digital world, especially if you have something to do, like playing a sport or just going out for a walk. Just trying to curb the amount of time you spend consuming news can make a huge difference Something that might also help is to just find something to laugh at Comedians are experts at distracting us from the world around us, and while humor may not be the end all be all solution to your problems, it brightens your day just a little bit Laughter is the best medicine, after all!

Hopefully, there can be a time in society where the world cools down for a few minutes and the news cycle can write stories that don’t give people severe anxiety But until then, the best we can do is to adapt to our surroundings And if all else fails, go touch some grass

Lauren Kellum