Have you ever been on social media for just a few minutes, only to end up spending hours reading bad news, seeing negative comments, or following information that actually makes you anxious? If so, you may be experiencing doom scrolling .
In today's digital age, information is almost limitless. The latest news can be accessed in seconds through social media, news portals, and various other digital platforms. This convenience certainly offers many benefits, from broadening our horizons to helping us keep up with global developments. However, behind these benefits lies an increasingly common habit that has the potential to impact mental health: excessive and continuous consumption of negative information.
What Is Doom Scrolling?
Doom scrolling is the habit of constantly scrolling the screen to search for or read news, information, or content that is negative, worrying, or anxiety-provoking.
This term comes from the words "doom, " meaning disaster or destruction, and " scrolling ," meaning scrolling. While initially, someone might simply be looking for information or keeping up with events, this activity can unwittingly become a habit that's difficult to break.
This phenomenon has become increasingly common since social media has become a primary source of information for the public. When someone encounters worrying news, they are often compelled to seek additional information in the hope of gaining reassurance or reassurance. However, the opposite often occurs: the more negative information they consume, the greater their anxiety.
Why is Doom Scrolling So Hard to Stop?
One cause is negativity bias , the human brain's natural tendency to pay more attention to negative information than positive information. From an evolutionary perspective, this ability helps humans recognize threats and increases their chances of survival.
In today's digital environment, this tendency is reinforced by social media algorithms. Digital platforms are designed to display content that is most likely to attract users' attention. Because news that triggers emotions—such as fear, anger, or worry—often garners more engagement, algorithms tend to display similar content repeatedly.
As a result, users can get caught in a loop of consuming negative information without really realizing it.
Additionally, many people experience fear of missing out (FOMO), a feeling of missing out on important information. This feeling drives people to constantly check their phones for the latest updates, even though this activity actually increases stress and anxiety.
The Impact of Doom Scrolling on Mental Health
Reading the news and keeping up with world events is certainly not a bad thing. However, when done excessively and becoming a habit, doom scrolling can have a detrimental impact on mental health.
- Increases Anxiety
Constant exposure to bad news can make a person feel like the world is in a much more dangerous state than it actually is. As a result, worry and anxiety become more likely to arise in everyday life.
- Triggers Prolonged Stress
When exposed to information perceived as threatening, the body can respond by increasing alertness. If this happens repeatedly, the body's stress system will remain active, making it more difficult for the mind to relax.
- Disturbs Sleep Quality
Many people doom scroll before bed. The combination of screen light exposure and consuming anxiety-inducing content can keep the brain active, making it more difficult to fall asleep and reducing the quality of rest.
- Reduces Focus and Productivity
Time that should be spent studying, working, or interacting with loved ones can be wasted trying to keep up with the constant flow of information. As a result, concentration and daily productivity can decline.
- Affects Mood
Continuous exposure to negative content can make someone feel more pessimistic, easily worried, or lose hope in various things around them.
Signs You Might Be Experiencing Doom Scrolling
Some signs to pay attention to include:
- It's hard to stop scrolling through social media even when you're feeling tired.
- Continue to look for news updates even though the information obtained does not provide any real benefit.
- Feeling more anxious or restless after reading news on social media.
- Frequently opening the phone without a clear purpose.
- Spending more time than planned looking at the news or social media.
- Feeling mood worsen after using digital platforms.
If you frequently experience some of these signs, it may be time to evaluate your daily digital media usage patterns.
How to Reduce Doom Scrolling Habits
- Know Your Usage Patterns
The first step is to recognize when and under what circumstances the habit typically occurs. Is it upon waking, before bed, when bored, or when feeling anxious? This awareness will help you identify the primary triggers for the behavior.
- Limit the Time of Using Social Media
Take advantage of the screen time feature or usage limiter application to help control the duration of daily social media use.
- Determine the Schedule for Accessing News
Not all information needs to be monitored constantly. Reading the news once or twice a day from a trusted source is often enough to stay informed.
- Curation of Information Sources
Choose credible and balanced accounts, news channels, and sources of information. Reducing exposure to sensational content can help maintain mental health.
- Replace with Healthier Activities
When the urge to keep scrolling arises, try replacing it with other activities such as reading a book, taking a walk, doing light exercise, pursuing a hobby, or chatting with someone close to you.
- Make Space to Calm the Mind
If a news story makes you feel anxious or stressed, allow yourself to pause. Take a break from the screen and engage in activities that help your body and mind calm down.
Becoming a Healthier Digital User
Technology should be a tool that helps us live, not a constant source of stress. Accessing information is important, but maintaining mental health is just as crucial.
Being a healthy digital user doesn't mean avoiding news or isolating yourself from world developments. Rather, it means being able to choose information wisely, knowing when to seek information, and understanding when to stop.
By developing more balanced digital habits, we can stay connected to the world without sacrificing our peace of mind and mental health. Good information should help us feel more prepared for life, not keep us living in constant anxiety.
Article written by Dr. William Surya Atmadja, Sp.KJ (Psychiatric Specialist, EMC Pulomas & Alam Sutera Hospital).