Recently, the public has been confronted with various reports about the country's condition that have sparked concern. These include the continued depreciation of the rupiah exchange rate, rising prices of basic necessities, uncertain economic conditions, and reports of crime, social conflict, and various negative information that continues to appear on social media and news portals.
Without realizing it, constant exposure to negative information can affect a person's mental state. Many people become more anxious, have difficulty calming down, overthink , and even feel emotionally exhausted, even though they don't directly experience these issues.
In today's digital age, information is readily accessible. However, consuming too much negative news can also negatively impact mental health if not properly managed.
The Increasingly Frequent “Doomscrolling” Phenomenon
Ever felt like you just wanted to catch up on the news for a bit, but ended up reading negative news for hours?
This condition is known as doomscrolling , which is the habit of constantly consuming negative news on social media or the internet. Many people do this without realizing it, especially when they feel anxious about the economy, their jobs, or the future.
Social media algorithms also make users more likely to see content that provokes emotions, such as fear, anger, or worry. As a result, people can become trapped in a daily cycle of negative information.
Economic situations such as the weakening rupiah or rising cost of living often lead people to actively seek out the latest news. However, if done unchecked, this can actually worsen psychological conditions.
The Impact of Consuming Too Much Negative News
Constant exposure to bad news can affect the body and mind. Some common effects include:
- Easily Anxious and Overthinking
Reading negative news too often can make someone feel that the future is insecure and full of worry.
- Difficulty Focusing
The mind becomes easily distracted by constantly thinking about information seen on social media or online news.
- Emotions Become Unstable
A person may become more irritable, sensitive, or overly frustrated.
- Sleep Disorders
The habit of playing social media before bed and reading negative news can keep the brain active, making it difficult to rest.
- Mental Fatigue
Even without strenuous physical activity, a brain constantly exposed to negative information can experience emotional exhaustion. If this persists, it can increase the risk of prolonged stress, anxiety disorders, and even burnout.
Why is Digital Detox Important?
Digital detox is an effort to reduce exposure to gadgets, social media, and digital information temporarily so that the body and mind have a chance to rest.
A digital detox doesn't mean completely stopping using the internet or social media. The goal is to help someone create a healthier relationship with the digital world.
In the current climate of negative information overload, a digital detox can help maintain mental health by preventing the constant burden of anxiety-inducing news.
Signs You Might Need a Digital Detox
The following signs could be a signal that your body and mind are starting to tire due to excessive digital exposure:
- Feeling anxious after opening social media
- It's hard to stop reading negative news
- Constantly checking your phone without any important reason
- Easily emotionally exhausted
- Having trouble sleeping due to scrolling too long
- Decreased concentration when working or studying
- Feeling moody after looking at social media
If you often feel this way, maybe it's time to give yourself a break.
Simple Ways to Do a Digital Detox
Digital detox can start with small, realistic, and easy-to-do steps every day.
- Limit Time for Accessing News
Set aside specific times to read the news, for example, only in the morning and evening. Avoid constantly monitoring information around the clock.
- Reduce Screen Time Before Bed
Give yourself at least 1 hour without gadgets before bed to relax your brain.
- Selective Information Selection
Not all information should be believed. Choose trusted news sources and avoid accounts that frequently share negative or provocative content.
- Make Time for Offline Activities
Try doing activities without gadgets such as exercising, reading books, gardening, cooking, or spending time with family.
- Focus on What You Can Control
Not all conditions can be changed immediately. Focus on your health, work, family, and positive activities you can do now.
Maintaining Mental Health in Uncertain Times
Economic and social conditions can certainly influence a person's feelings. However, maintaining mental health remains crucial to enabling us to cope with life's pressures more healthily and calmly.
Reducing exposure to negative information does not mean not caring about the surrounding conditions, but rather giving space for the mind to rest so that it is not constantly in a state of anxiety.
If you start to feel excessively stressed, have difficulty controlling your anxiety, or your emotional state is interfering with your daily activities, don't hesitate to seek professional help.
When Do You Need to Consult a Psychologist?
Do a consultation immediately if:
- Anxiety appears almost every day
- Difficulty sleeping or concentrating
- Emotions feel unstable
- Feeling mentally tired for a long time
- Daily activities begin to be disrupted
- Feeling unable to control one's own negative thoughts
Consultation doesn't have to wait until symptoms become severe or interfere with daily functioning; it can also be done for early prevention. Consulting with a psychologist can help you understand your emotional state and find appropriate coping strategies.
Article written by Ayu Hidayati, M.Psi., Psychologist (Psychologist at EMC Cibitung Hospital).