These days, my typical morning routine includes Googling whether it’s safe to venture outside today and if there are COVID-19 cases on the rise, followed by how much closer we are to discovering if we’ve found a vaccine, and finally, scouring articles to figure out if there are any long-term consequences of using so much hand sanitizer. And then before I know it, I’m seeking out more of this depressing and potentially negative info, even though I know it’s not helping with my sanity. Apparently, there’s even a term to describe this kind of behavior: doomscrolling. Merriam-Webster defines doomscrolling as “the tendency to continue to surf or scroll through bad news, even though that news is saddening, disheartening, or depressing.” While I truly believe that knowledge is power, too much of anything can be detrimental to one’s health. In fact, going overboard with this kind of activity can have negative consequences on one’s mental and physical well-being, especially in these scary times.
As tempting as it may be to constantly hit refresh, we don’t have to stay stuck in this endless cycle of terror and misery. There is a way out, and that’s to cultivate an awareness of this type of toxic behavior and make a conscious decision to press the pause button on all the craziness that surrounds us. Betches spoke with Dr. Eudene Harry, Medical Director for Oasis Wellness and Rejuvenation Center, and Dr. Braulio Mariano Mejia, Medical Director of The Palm Beach Institute, specializing in Addiction Medicine for insight into what’s going on with our minds and bodies. They shined some light on what to do when the line between staying informed and ruining your mental health becomes blurred and offered us some tactics on how to set healthy boundaries between us and the news.
How To Recognize When The News Is Making Us Feel Bad
It can be difficult to attribute our emotions directly to the news—oftentimes we’ll think our negative feelings are caused by another trigger. While some types of news can conjure obvious and overt reactions, other times, the feelings can be subtle, like a slow and steady burn. Dr. Harry says that it’s important to check in with yourself frequently. She says, “ask yourself if you felt bad after watching the news. Did you feel motivated to act or did it leave you feeling drained and paralyzed? Are you feeling depressed, anxious, overwhelmed, helpless or apathetic? Is your heart racing? Does breathing feel shallow, fast and not enough?” These are the sorts of physiological cues she says you should pay attention to.
Additionally, Dr. Mariano Mejia says that there are behavioral and physical attributes that could be indicative of your emotional upheaval: “ask yourself, ‘have I been alienating my loved ones?’ ‘Have I been isolating from those I care about?’ ‘Have I been neglecting my family?’ ‘Have I been slacking at work?’ ‘Have I been having difficulty sleeping?’ ‘Has there been a change in my libido/sexual interest?’ Have there been any recent weight fluctuations?’” All of this matters and it’s important to take time for yourself to answer these questions honestly. It’s like going through your own personal mental checklist (it may also help to run through this aloud or write it down). If you’re answering yes to any of these questions, both doctors advise that you should regroup and recharge, stat.
Actually, It’s About Introspection
Dr. Mariano Mejia says that the first thing to understand about doomscrolling is that it speaks to our human nature more than anything else. “This phenomenon is more about the need to have some introspection. It’s about recognizing the need to stop for a second and ask yourself if repetitive news (fake or not) is necessary to get you emotionally or professionally where you want to be.”
The most important thing here is to determine whether this information will make a difference in the comfort of your professional and personal life. If not, you can do without this unhelpful stimuli. Dr. Mariano Mejia points out that we as humans have a tendency to obsess over minute things in our lives and that “in order to reduce our anxiety we act on these obsessions, which is a compulsion. In this instance, this compulsive behavior to turn to the media/news evolves into a negative pattern, thus creating a temporary relief.” However, if this tendency is left unaddressed, he says that it could lead to negative consequences.
The good news is that conversely, with this same ability, you can train your brain to be a more healthy and balanced one, simply by actively recognizing that you have the power and opportunity to step away from anything you deem to be detrimental to your health. “Introspection is more than simply taking a break. It requires you to stop, evaluate your conscious thoughts and feelings,” Dr. Mariano Mejia remarks. “This process allows you to look at yourself in order to determine what is most important in your life.” In a nutshell, think of it as an empowered “you do you” sentiment.
Why You Have All Of These Feels
Dr. Harry says, “your body and mind are being overwhelmed, and as a result, it is constantly activating the stress response system over and over again, continuously flooding the mind and the body with stress hormones.” She references clinical studies from Harvard and the National Library of Medicine in which voluntary participants were shown stress-inducing/upsetting pictures and videos. Though they were not actually subjected to the turmoil itself, ultimately, viewing upsetting material resulted in the body exhibiting the same level of heightened stress and trauma. She surmised from these studies that if these feelings are left to fester, it can result in an increased risk of developing psychological trauma, anxiety disorders, depression and other psychological conditions—as well as physical ailments such as heart disease and diabetes.
Ok, So I Feel Like Sh*t—How Do I Make It Better?
Say it with me: SELF-CARE. It’s not just some buzzword we see hashtagged to death on Instagram, but a real and positive force that can truly help with our health and wellness if we embrace it.
sometimes self care is an everything bagel
— KATY PERRY (@katyperry) May 16, 2020
Create A Routine That Works For You
Dr. Mariano Mejia says that this can include proper hygiene, good nutrition, regular exercise, and healthy social interactions. Examples of healthy social interactions include interactions that limit exposure to negative people, maintaining positive conversations, and setting boundaries with your peers.
Quality Over Quantity
Dr. Harry says to rely on a trusted news source and consume it for 10 to 20 minutes a day to gather the highlights. Additionally, Dr. Mariano Mejia says that when you do seek out information, stick to factual content rather than opinion-based or emotionally biased stories. “A reliable source such as the CDC (Centers for Disease Control and Prevention) would be recommended, but on a limited basis,” he explains. “Official information as it changes and advances on the studies of the novel coronavirus will not take place minute to minute or even hourly,” so there’s no need to obsessively hit that refresh button. He says you can also control how you remain informed by simply consulting your medical professional/family physician. Additionally, you can consider using free resources, such as Nurses On-Call.
Dr. Harry advises against starting and ending the day with your news (lol, I suppose I’m doing this wrong then). She says, “you want to set (an optimistic) tone for your day. Starting it with potentially startling content gives you no time to prepare how to approach your day. As a result, you have immediately engaged your stress and vigilance systems that can leave you feeling edgy, jumpy, and anxious all day.”
Get Your Beauty Rest
This is related to timing and is why we shouldn’t be inundating our brains with news before going to bed at night or when we get up in the morning. “Sleep is incredibly important; however, it will be difficult to get sound slumber if you’ve just flooded your brain with potentially traumatizing information and events,” says Dr. Harry. It can be a lot to process and can leave you tossing and turning all night. She adds, “it’s also another sure-fire way to increase your risk of inflammation and illness.”
Unplug And Shut Down All The Things
The world can be a Debbie Downer sometimes, so if you want to chill out for the day and decompress, absolutely go for it. “That’s completely okay—take even a few days and go offline from all media to regain your equilibrium. No one knows how you are feeling but you. So find out what works for you,” offers Dr. Harry.
You Are Not Alone
Through these challenging times, it’s understandable to seek out answers and information to decrease feelings of anxiety and to feel more comforted. However, you don’t have to go it alone: “don’t hesitate to seek out support. If you are still having difficulties and can’t seem to break free or reduce the negative impact on your own, you may benefit from seeking the assistance of a trained and qualified mental health professional,” says Dr. Mariano Mejia.
Peace And Pleasure
Yeah, we’ve all been baking to reduce the stress, but it keeps us cooped up inside. Dr. Harry says that as an alternative, why not consider simply getting outside (safely) for an easy means of decompression? “This may be a nature walk, time with friends via a social distancing/park gathering, meditating, yoga/breathing deeply, and art (painting/pottery), etc.” It’s about actively distancing yourself from the negative cycle and instead, doing something that brings you peace and a sense of calmness. “More importantly, these activities give your body the chance to recover and reset,” she explains.
Doomscrolling may sound like some apocalyptic reckoning, but just remember that ultimately, you have the power to wield control over your thoughts and feelings. We may all be susceptible to this zombie-like trance of doomscrolling, but all it takes is a gentle reminder to pull ourselves out of this rut, turn off our smart devices and the news, and reconnect with elements of our humanity that fill us with joy. We got this.
Images: Bongkarn Thanyakij / Pexels; Chrishell Stause / Instagram; Diet Starts Tomorrow / Instagram (2); Tenor; Katy Perry / Twitter
By now, we should really all understand that Instagram is not the place to look if you want an accurate depiction of how the world is. But just because we’ve trained ourselves to spot Photoshop Fails doesn’t mean people should be getting away with them. Clearly, Instagram is aware of the problematic culture it has helped to spread, and it’s interesting to see what steps they’ve taken to combat misleading posts.
In September 2019, Jameela Jamil announced she was working with the app on new restrictions surrounding the marketing of diet-related products. The measures announced at that time included blocking weight loss posts from users under the age of 18, and a commitment to removing posts that made false or unsubstantiated claims about weight loss. At the time, I was hesitant to be too optimistic about these seemingly tough-to-implement policies, but little argument could be made that the goals of the rules weren’t important.
But now, Instagram has unveiled another feature designed to shield its users from misleading content, and I have to be honest, I don’t really get it. In the coming days and weeks, they will roll out a feature that hides photos that are deemed to be digitally altered. Flagged photos will be hidden behind a big-ass black banner, and you’ll have to tap to confirm that you still want to see the photo. Kind of like how Instagram blurs out a photo in your DMs that randos send you, to protect you from seeing an unwanted d*ck pic.
The thing is, if I have to jump through hoops to see an Instagram model’s obviously Facetuned ass pic, that’s fine. But graphic designers and digital artists are worried that the new filters will affect their work, and that’s a valid concern.
A few days ago, artist Toby Harriman posted on Facebook about the first time he came across the new restrictions on his Instagram feed. When he tapped “see post,” he was surprised to see that the image in question was this:
Now, unless this guy magically booked a ticket to Thneedville to hang out with the Lorax, this picture is obviously Photoshopped… but that’s kind of the point? While millions of people are brainwashed into thinking the Kardashians actually look like the way they appear in photos in real life, I don’t think anyone over the age of five would look at the above photo and think these rainbow mountains exist somewhere on Earth. This is just one instance of the new feature in action, and it seems like it hasn’t been rolled out to most users yet, but there is already a good bit of room for error/pissed off people.
In the last several years, Instagram has become the easiest way for artists, both traditional and of the Photoshop variety, to show their work and grow a following. Like it or not, but in 2020, growing an Instagram following is directly connected to making money, and these artists rely on Instagram to get their work out there. Personally, I follow a lot of dedicated Photoshop accounts, and they put out some of the funniest, most original content on Instagram. To pretend that a photo of Meghan and Harry Photoshopped as punk rockers is harmful in the same way as false diet claims is just dumb.
According to a blog post from Instagram last month, the way in which their new policy works is pretty complex. Through a “combination of feedback from our community and technology,” photos thought to be “false or partly false” are sent to third-party fact checkers, who make the ultimate determination about whether there is misinformation happening. Of course, all of this is vague, but Instagram does say that they will “make content from accounts that repeatedly receive these labels harder to find by removing it from Explore and hashtag pages.”
So basically, one-time offenders will get their post marked behind that big black box, but repeat offenders can be cut off from some of the main ways that accounts grow and reach new followers. Again, this is fine for all the random girls in bikinis whose asses magically warp railings, but it’s pretty sh*tty if actual artists are going to see their accounts suffer because someone doesn’t understand the joke.
Again, the new restrictions are still in the process of being implemented, and as with all of these things, I’m sure that it’s going to take time to fine-tune the algorithm or whatever to achieve the desired effect. But I would hope that Instagram and its fact checkers air on the side of leniency for now, rather than block everything that comes their way, and subsequently ruin the growth of artists and designers who rely on the app to make money. As someone who spent an hour last week photoshopping Scheana from Vanderpump Rules onto the Mona Lisa, I really don’t want the joys of Photoshop taken away from Instagram. Punish the influencers, not us humble Photoshoppers!
Images: Patrick Tomasso / Unsplash; Toby Harriman / Facebook, mixsociety, heyreilly_ / Instagram