Nowadays, it feels like any type of scrolling on social media is basically doomscrolling. The climate crisis is in full throttle, wars are waging all around us, and don’t even get me started on the state of dating right now. It doesn’t matter what sort of content you typically see on your FYP or Twitter timeline, everything is riddled with doom and gloom. And if you’re like me, you probably have a hard time stopping yourself from going down that awful rabbit hole.
“Doomscrolling can quickly shift from staying informed to overwhelming ourselves with negativity, which can seriously impact mental health,” Mollie Candib, LCSW, psychotherapist and owner of MSC Therapy, tells Betches. “When we endlessly scroll through distressing news, it can lead to heightened anxiety, feelings of helplessness, and even burnout.”
Seriously, it’s not all in your head. These things that we consume everyday genuinely eat away at our brains and mental health. And you may not notice it at first — scrolling for a while here and there probably won’t do anything severe to your mental health. But, you’ll notice when it’s gone too far.
“If you find yourself glued to upsetting news with no breaks, or notice it affecting your mood, sleep, or outlook, it’s time to set some boundaries,” Candib says.
Schedule Scrolling Time
But fear not, even if you’re addicted to doomscrolling there is a way out. Candib says limiting times in the day when you can check the news can be extremely helpful. It makes sense that you want to stay in the loop — but how about just doing that in the morning and in the evening. And even that you have to limit.
Stick To Trusted News Sources
If you’re just scrolling on Twitter and 16 different news outlets, it can get overwhelming. “Choose a trusted news source rather than scrolling through random feeds, which can help filter out sensationalized content,” Candib says.
Break It Up With Lighthearted Content
This may seem near impossible these days, but you should be seeking out positive stories too — and funny ones! Watch your favorite hilarious TikToker or read something about a hot fireman pulling a kitten from a tree.
Set An Intention With Your Scrolling — Yes, Seriously
The biggest problem with doomscrolling is that the anger and frustration you feel don’t just go away when you stop scrolling — these feelings stay with you. That’s why Mike Diamond, a Certified Addiction Recovery Expert and author of A Dose of Positivity, tells Betches to set an intention for whatever content you’re consuming — why are you choosing to watch what you watch? This is especially important if you notice you’re jumping to certain content whenever you’re in a mood.
“Don’t go on social media if you’re angry, frustrated, or depressed looking for a quick dopamine hit,” Diamond says. “Instead, play some calming music, read something positive, go for a walk in nature, or do some belly breathing to settle your mind and nervous system.”
