How to protect yourself from ‘doomscrolling’

You know those moments when it seems like the world is on fire and you can’t look away from your phone? That’s doomscrolling – a habit spreading so fast that it’s having serious implications for mental health everywhere…

Major world events (like the war in Ukraine) cause anxiety levels and phone use to rise in tandem, according to a 2020 study at Dartmouth College. Other research has found similar conclusions: there’s a clear connection between increased news consumption and anxiety/depression.

But if doomscrolling doesn’t feel good, why is it so hard to stop? Because it gives us a (false) sense of control in the face of uncertainty. The more information we dig through, the more we feel like we have a handle on whatever’s happening… even if it’s unhealthy.

Every now and then, we find a dash of hope in the timeline of doom. Whether it’s something funny or reassuring, that rewarding hit of dopamine is just enough to keep us going. Psychologists call this “variable reinforcement schedule”.

The “social” element of social media is a key part of the equation. In times of increased isolation, scrolling through an endless stream of other people’s opinions feels like a form of connection.

The solution isn’t to just turn off your phone and pretend that everything is great. Staying informed and interacting with others is important. But it should be done in a deliberate manner that adds value to our lives (rather than just making us miserable).

Instead of scrolling out of habit, or because you’re procrastinating, only turn to social media with a purpose in mind (like to ask a question or to find out something specific). This keeps things functional, rather than just draining your time.

Treat social media like exercise or meals – only scroll at a designated time every day. A recent study found that 2.5 hours is the threshold between developing mild and moderate depressive symptoms.

Instead of connecting with people en masse, do it one-on-one (even if it’s just a video call). Better yet, take it outside. Daylight can have a refreshing effect on your mood and energy.

Doomscrolling takes us away from ourselves. We become zombies of distraction, losing awareness of our own physical or mental discomfort. The best fix for this is to check in with yourself. The sooner you return to the here and now, the sooner things start to feel clearer.