How “doomscrolling” messes with your mental health (and how to stop doing it)

Doomscrolling. Yes, it’s a real term, and it’s a problematic habit many of us find ourselves trapped in at some point in our lives.

You know those moments when you’re scrolling through your socials, reading terrible news story after terrible news story, becoming increasingly convinced that the world is simply a horrible place? That’s doomscrolling.

We love the internet, right? I know I do. It’s given us so many amazing tools and resources that can quite literally change our lives for the better. Unfortunately, though, the internet has allowed us to be exposed to incredibly distressing information from around the world in an instant. On the bus, waiting at the doctor’s office, in the checkout line, on the toilet… devastating news is only a tap away, no matter where you are or what you’re doing.

Now, you may be wondering if I’m suggesting it’s fundamentally bad to consume news media. No, I don’t believe that’s necessarily the case. There’s nothing inherently wrong with wanting to equip ourselves with information about what’s going on out there in the world. Knowledge is power, and all that. But we should exercise caution around just how much and how often we find ourselves scrolling through bleakness online, because repeatedly exposing ourselves to distressing content can be incredibly harmful for our mental health. First, though, let’s quickly examine why we might be prone to doomscrolling.

Why do we engage in doomscrolling?

A huge reason we end up doomscrolling is due to our human desire to feel a sense of control over an overwhelming situation. Our minds can become fixated on learning the ins and outs of things that feel scary. After all, if we understand a threat, we’re probably better equipped to handle it, right? And, when we believe we can handle a threat, we feel safer.

This kind of behaviour has been part of our human nature since forever ago. It was undoubtedly helpful when our ancestors had to worry about avoiding being hunted by sabretooth tigers and other such beasts - knowing how, where, what, and why predators did what they did was essential to our survival. Nowadays, most of us are less at risk of imminent physical danger, but our minds still have that same tendency to fixate on perceived threats in an effort to keep ourselves safe (thanks, brain). So in 2023, we may not be trying to avoid becoming lunch for big cats, but we do have ten-thousand-and-one horrible news stories at our fingertips to give us existential dread, which can spark a desperate need to feel in control in this mad world. Hence, we doomscroll the time away.

The problem is, the vast majority of distressing news we see online is completely outside of our control, and no amount of exposure to the nitty gritty details of what’s happening will change that. Constantly consuming such content will only serve to make us feel pretty darn terrible. Let’s see what the damage can be…

How can doomscrolling Harm our wellbeing?

Doomscrolling can have really serious effects on our wellbeing. In fact, doomscrolling can actually trigger a bunch of mental and physical symptoms that are associated with depression and anxiety, tanking our mood even after we put the phone down and attempt to go about our day.

Signs during and/or after doomscrolling that indicate it might be impacting you negatively include:

• You have feelings of dread - like something terrible is going to happen.

• Your anxiety levels increase.

• You’re more irritable than usual.

• You struggle to focus on day-to-day tasks.

• You have trouble sleeping (i.e. can’t stop stressing about the content you’ve seen when trying to go to sleep).

• You have feelings of hopelessness - like everything is completely bad and beyond improvement.

• You have physical tension in your body.

• You have physical symptoms of stress (i.e. increased heartrate, nausea, shortness of breath).

• You find yourself withdrawing socially from people in your life.

If we’re experiencing these symptoms after doomscrolling and yet still continue to frequently consume bad news, we run the very real risk of sending ourselves into a spiral of negative thought patterns, depression, and/or anxiety. Once we find ourselves in such mental spaces, it can take a lot of time and mahi to get ourselves back to a place of regulation and feelings of safety. Suffice it to say, the negative effects of doomscrolling on our own wellbeing are something to look out for of and take seriously when noticed. But what can we do when we notice these kinds of red flags in ourselves? Well…

How to step back from doomscrolling and take care of yourself

It takes self-monitoring and practice to break free from the sticky trap of doomscrolling, but it is completely possible. Here are some tips on how you can help yourself do so:

• Catch yourself in the act and make the choice to stop in the moment.

This is the first step in breaking the habit. As soon as you notice yourself doomscrolling, tell yourself what it is you’re doing (“I’m doomscrolling right now”). In that moment of self-awareness, make the choice to stop and do something else.

Close the app, put your phone down, and turn your attention elsewhere. This could look like anything, really - doing a chore, making a cup of tea, working on a project, watching a movie. It doesn’t matter what you do, so long as it pulls you out of the doomscrolling spiral in that moment.

Remember - this is something you’ll likely have to do repeatedly before it becomes second nature. That’s fine, you’ll get there! Just keep at it.

• Do something that makes you feel grounded.

  Looking at misery and destruction on our phones can mentally put us right there in the center of all the bleakness we’re consuming. Even if we’re thousands of miles away and the issue is completely out of our control, our minds like to linger there and ruminate on what’s happening. But it’s crucial for our wellbeing that we reconnect with our very own here and now; the spaces, surroundings, and circumstances we do exist in.
  
  To bring yourself back to the present moment in your own little corner of the world, you can try practicing grounding techniques. These can be incredibly small and simple strategies which engage your senses. For example, close your eyes and tell yourselves all the things you can hear, then the things you can smell, then the things you can feel: The sound of passers-by laughing and birdsong; the smell of coffee brewing, and the neighbours barbequing; the feeling of the wind tousling your hair and the sun on your skin… wherever you are, take it in and let it remind you that you exist in the here and now, not in whatever horrible situations are happening on the other side of your phone screen.

• Practice gratitude

  Repeated exposure to distressing news via doomscrolling can dupe our minds into believing like it’s an accurate representation of the whole world. Yes, the world can be a harsh place sometimes, but there is a lot of beauty in it too.
  
  Make a list of all the things in life that bring you genuine joy and comfort. These may be big or small - a hot cup of tea, a pink and orange sunset, your pets, your best friend, your favourite music, a show you think is funny, your comfort meal. These things all exist in the world too and can act as evidence to debunk the doomscrolling-induced thoughts that tell you everything on this planet completely sucks.

• Seek out good news stories (And fix your algorithm)

  Wouldn’t you know, there are actually some pretty cool things happening in the world too! When you see a positive bit of news on your feed, engage with it - the more you do this, the more likely you are to be served uplifting news in the future, courtesy of the algorithm.
  
  In a similar sense to practicing gratitude, consuming good news stories reminds us that, yeah, some things suck, but there’s a bunch of beauty, joy, kindness, intelligence, and so much more in our world that deserves our attention. Seeking out positive news is a bit like panning for gold - there’s a lot of depressing news on the feed (that stuff tends to get heaps of engagement, which encourages media to keep publishing it), but each positive news story you find is a little golden nugget of proof that the world isn’t beyond hope after all.

• Be compassionate towards yourself

  “How dare you prioritise your own wellbeing when X, Y, and Z bad things are happening in the world -get your phone out and check the news immediately!” - My inner critic, sometimes.
  
  We all have that unhelpful voice of our inner critic piping up sometimes to convince us we’re being terribly selfish for looking after ourselves. This voice can get particularly bothersome when we are doing our best to implement a new change or boundary in our life that puts our own needs first.
  
  Arguing with this inner voice isn’t necessarily helpful, but you don’t have to believe it either. Instead, try countering it by speaking to yourself like you would a good friend….
  
  It’s okay to take steps to protect your mental health.
  
  You’re not a bad person for having boundaries.
  
  You’re allowed to feel good and enjoy life even when there are bad things happening elsewhere.
  
  Self-compassion is a valuable tool for de-fanging our inner critic. While it may not stive off negative thoughts completely, it can help our brains to eventually become more readily able to think kindly towards ourselves. And, when learning to break away from the doomscrolling habit, treating ourselves with kindness, patience, and understanding is essential.

Remember, changing our behaviour takes time and practice - you probably won’t immediately stop doomscrolling overnight, and that’s ok. But with the above knowledge and tools, you’ll be well-equipped to make changes overtime which can benefit you and bring some balance to your scrolling habits.

Little things you can do to feel less helpless about Palestine (and make a difference in the process)

A guide for teens.

Many of us in the Western world have been tuned in to the horrific situation that continues to evolve in the Middle East. And, if you’re anything like me, your social media feeds and FYP have been pretty much nonstop videos of violence and destruction. It’s been terrible to watch, and frustrating when we live so far away from the events that are unfolding and have no real way to do anything to end the suffering we are witnessing on our screens.

Before we get into the subject of this post (little ways you can help Palestine from afar), I do want to take a moment to remind you that it’s okay to stop scrolling and put your phone down for a bit if you’re feeling overwhelmed or upset. Human beings are not meant to see horrible real-life imagery over and over again, even if it’s through a screen. Frightening and gory media can really mess with our mental health and can even lead us to develop what is known as vicarious trauma (trauma that comes from hearing or learning about someone else’s traumatic experience).

I have seen some people on social media saying that we owe it to Palestinian people to watch the videos of their suffering. I can understand the sentiment here - I do think it’s important to really see what is happening in order to not only understand, but to honor the experiences of Palestinian people. At the end of the day, most of us viewing this situation from afar do get to carry on with our lives in safety, while the people in Gaza don’t. HOWEVER. You absolutely should not feel obligated to keep tuning in to distressing media if it is taking a toll on your wellbeing. I will be writing a separate blog post soon about signs that your mental health might be suffering due to doomscrolling. But for now, I urge you to give yourself permission to log off of socials whenever you find yourself feeling overwhelmed by what you’re seeing.

Now, onto the main point here…

When we’re watching terrible things happening thousands of miles away from us, it can make us feel completely helpless and disheartened. We might feel a desperate, anxious need to act, but be unable to think of anything we can actually do from so far away. Perhaps you’ve found yourself boiling with frustration seeing that those with the power to make quick and effective change aren’t doing much at all.

It’s maddening. I get it.

But there are some small steps you can take to make an impact, let your voice be heard, and show your support for Palestinians. And, by doing what’s within our control - even if it’s only something small - we can lessen the feelings of helplessness that so often eat away at us during dark times.

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Attend a protest or vigil.

Wherever you are in the world, chances are there are protests being organised in your nearest city to show solidarity with Palestine.

Being just one person sitting at home and consuming the news can feel really powerless, but when hundreds and thousands of people show up in public for the same cause it sends a strong signal to local and global leaders that citizens demand action. Attending a protest gathering or march in your area not only adds your voice to the cause but could help ease those feelings of helplessness you might be experiencing.

Some cities are also holding vigils for those who have lost their lives in the bombardment of Gaza. If a protest or march is not something you feel comfortable attending due to large crowds or noise, consider going along to a local vigil - it’s another way to show your solidarity with Palestinians that’s a bit quieter and more about reflection and remembrance.

Social media is a good place to find protests and vigils happening in your area, particularly if you follow local social justice activists and organisations. You can also simply search for events near you on community websites. BUT REMEMBER, when attending public events, safety is key - and protests and vigils are no different. If you are considering going to one, it is recommended to go in a group with your family or friends.

Write to your politicians.

As citizens of Earth, we should all have equal say in how we treat our planet, our fellow humans, and how we alter the course of history. It doesn’t matter where you live or how old you are - your voice is just as important and valuable as anyone else’s.

I know it can be really frustrating to see our leaders making big, world-changing decisions that we feel are deeply wrong and cause harm to others. It’s especially angering when these leaders claim that their decisions reflect the feelings of the everyday people.

You might be thinking “yeah, the Prime Minister/President of my country is saying and doing things about Palestine that I really disagree with, and they say they’re doing these things in the name of me and my community. But what can I do about it?”

It might not feel like much, but writing to your politicians is a really important action you can take. Find out who your local representative is and email their office, firmly and clearly letting them know how you feel about their stance on Palestine and what you expect of them going forward.

If you’ve never written to your representative before, it might feel a bit daunting. But you don’t have to be a perfect writer or even an expert on the situation to let them know your opinion. For example, if you’re unhappy with something they said or did about Palestine, you could simply write a short email introducing yourself and expressing your disappointment or anger at whatever it was they did or said.

While it’s not guaranteed you’ll get a response, writing to your local politicians is an excellent step you can take to advocate for Palestine and make your voice heard. Your voice is valuable and powerful - don’t be afraid to use it.

Follow, like, and share content from Palestinians.

Boosting the algorithm for content by posted by Gazans is a really powerful way to amplify their voices, spreading their messages and stories more widely. Liking, sharing, commenting, and following people currently on the ground in Gaza does wonders for making the world more aware of what is happening to the Palestinian people.

In fact, multiple Palestinians in Gaza have asked that people share content that depicts the harsh reality of the situation there.

Once again, I encourage you to listen to your body and mind - if engaging with distressing imagery is making you feel not yourself, don’t feel pressured to continue liking and sharing. Your mental wellbeing is important.

However, if you are feeling up to sharing some of the content you’ve found most impactful about what’s been happening in Gaza, then it’s a great course of action you can take that empowers Palestinian voices in the process.

Talk about it.

This is possibly both the easiest and hardest on this list.

When it comes to ongoing injustices, one of the biggest tragedies is how quickly the world stops talking about them. Palestinians have been subject to oppression by Israel since 1948 and, over the years, there have been many, many instances of outrage at the treatment of Palestinian people… only for this outrage to fizzle out each time as the world became tired of talking about it.

Our challenge is to continue talking about the struggles faced by Palestinians even when it stops making the headlines. When we stop talking about injustices, they don’t just go away - we simply forget about them, while those experiencing these injustices continue to suffer.

It’s totally normal for global events to come and go from our minds over time, especially when our own lives can often give us enough to think about - but challenge yourself to engage in conversations about Palestine with those in your circles when the topic comes up.

So, while this last item on the list might be a little vague and also a little challenging, I encourage you to simply talk about Palestine when you have the words to. Share your passion for justice with those around you. Remind people that no one is free until we are all free. Challenge misconceptions and harmful ideas that you come across.

Your voice is your superpower. It’s completely and uniquely yours, and no one can ever take it away from you. Never be afraid to use that voice to speak up for others.