It's late at night... the best time to sleep. But you're still on your phone. You keep checking the news about bad things happening in the country and the world, sad stories, accidents... Is this habit familiar to you too? Maybe you don't know it, but you're doing this, a new habit that has spread among many people. In English, this is called 'Doomscrolling' or 'Doomsurfing'. Simply put, we call this the act of continuously looking at bad news, sad events, disasters, etc. on social media or in the news, without stopping.
Imagine how you would feel if you saw these things over and over again? This habit can have an unintended effect on your mind and body. It can make you unable to focus, your mind wanders, and you feel very tired. Research has also shown that these feelings can cause you to lose sleep, lose your appetite, and even lose interest in doing anything .
If you already have mental health conditions like anxiety or depression, this Doomscrolling habit is more likely to trigger panic attacks.
Okay, so let's talk about this habit a little more in depth and see how to break it.
Who is most prone to this habit?
Anyone can get lost in the shuffle of bad news and social media posts for hours on end, but one study found that some groups are more prone to this.
- It seems that men do this a little more than women.
- Young people are more likely to engage in this habit than older people.
- People who are always interested in politics and actively involved in those things are more prone to Doomscrolling.
Why do we become addicted to this without even realizing it?
We all like to stay informed about the things that affect us and what is happening in the country. During the COVID-19 pandemic, weather disasters, political crises, etc., we all watched the news. There is nothing wrong with that. The problem starts when this crosses the line and starts affecting our daily lives and mental health.
Some of the reasons behind this habit are very subtle. Let's see what they are.
| Reason | This is how it happens. |
|---|---|
| Validating one's feelings | If you feel sad or angry about a piece of news, you look for more information that confirms that feeling. At this point, you may unknowingly ignore important information that contradicts your feelings. |
| Getting lost in the midst of bad things | Maybe you pick up your phone with the intention of seeing something good and uplifting. But as soon as you see one piece of bad news, it goes away and you get lost in a sea of bad news. |
| Habitual scrolling | Because you think you need to watch the news, your mind just gets used to it. Then, for no reason, you pick up your phone and start scrolling through it out of habit. |
| Trying to avoid sadness | When you're feeling sad or lonely, you might spend more time on your phone than you should, hoping to escape the feeling. But in reality, it only makes you feel worse in the long run. |
OCD condition and Doomscrolling
Some experts say that people with a mental condition called Obsessive-Compulsive Disorder (OCD) may engage in doomscrolling. If you have this condition, your mind becomes fixated on a single topic and you scroll through it over and over again in an attempt to relieve your fear and anxiety about it. If you think you may have this condition, treatments such as Cognitive Behavioral Therapy (CBT) can help you break this cycle. It's best to talk to your doctor about this.
Okay, so how do you get rid of this habit?
While this may seem like a big problem, there are many simple things you can do to help yourself break this habit. Let's take a look at what they are.
- Set a time limit: Set a time limit for yourself to only look at social media/news for this amount of time each day. For example, 15 minutes in the morning and 15 minutes at night. It's even better if you can set an alarm on your phone to let you know when that time is up.
- Reduce Notifications: Reduce the number of news notifications coming to your phone from apps. This will reduce the need to pick up your phone unnecessarily.
- Unfollow things that make you feel anxious: Consider unfollowing news pages and accounts that cause you the most stress and sadness. You have the right to choose what you view.
- Be mindful: When you find yourself picking up your phone and scrolling for no reason, be aware of it. Think to yourself, "Oh, I'm doing this out of habit." You don't have to beat yourself up, but be mindful. Over time, the habit will go away.
- Pay attention to your emotions: Think about how you feel while Doomscrolling. If you feel sad, anxious, or angry, that's a good time to put your phone down and take a break.
- Live in the present: Do you find yourself dreading the worst that could happen in a situation when you see certain posts? At such times, ask yourself, "Isn't there another, more realistic, better outcome?" Focus on what is actually happening in the present moment. Mindfulness meditation can be a great help with this.
- Scroll slowly: Quickly scrolling up and down the screen will only increase your anxiety. Slow down a bit and think about what you're looking at.
- Put your phone away before bed: Stop using your phone or tablet at least 2 hours before bed . If possible, keep your phone outside the bedroom. This will help you sleep better.
- Live a life beyond your phone: Spend time with your family and friends. Engage in hobbies you enjoy. Exercise. These things will make you forget about your phone.
If, after doing all of this, you are still having trouble breaking the habit, and if you feel that you are suffering from anxiety or depression, please see a doctor without delay. You will feel great relief by getting the necessary treatment and support.
Take-Home Message
- Doomscrolling is the act of constantly chasing bad news and sad events. This can have a very negative impact on your mental health.
- This can lead to serious conditions such as insomnia, loss of appetite, restlessness, anxiety, and depression.
- Try to control this habit with simple things like limiting the time you spend watching news/social media, reducing notifications, and avoiding things that make you anxious.
- If this habit is difficult to control on your own and is affecting your daily life, definitely seek the advice of a doctor. It is nothing to be ashamed of.
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