The Hidden Dangers of Staying Informed: Part 2 – How Doomscrolling Affects Our Well-Being and How to Break the Cycle

Posted by Richard Maddicks

2nd December 2024

by Molly Myers, Assistant Psychologist

In Part 1, we discussed what doomscrolling is and the psychological factors that make it so hard to stop. In Part 2 of The Hidden Dangers of Staying Informed, we’ll delve into how doomscrolling affects our well-being and share practical strategies to help you break the cycle of endless scrolling. Join us as we uncover the impact of this habit and empower you to take control of your digital consumption!

Doomscrolling may seem harmless at first, but it can lead to significant harm to both your mental and physical health in the following ways:

Physical Health Effects

The physical side effects of doomscrolling can be just as concerning, impacting everything from sleep quality to muscle tension:

• Common Physical Symptoms: Headaches, nausea, and tension in the neck and shoulders are all common symptoms of extended screen time and exposure to stress-inducing content.
• Increased Stress Hormones: Doomscrolling can elevate cortisol and adrenaline levels, leading to chronic stress, fatigue, and general physical discomfort.
• Sleep Disruption: Constant scrolling late into the night interferes with sleep, affecting overall health, mood, and energy levels.

 Mental Health Impacts

Doomscrolling often amplifies anxiety and stress. Here’s how it can affect your mental well-being:

• Worsening Existing Conditions: If you’re already managing depression or anxiety, doomscrolling can deepen those feelings, making symptoms harder to control.
• Increased Panic and Worry: Constantly consuming negative news increases the likelihood of feeling panicked or overly worried about the future.
• Lower Productivity and Concentration: Doomscrolling can make it difficult to focus, leading to irritability, lower productivity, and a persistent sense of distraction.
• Higher Risk of PTSD Symptoms: Regular exposure to distressing content can contribute to trauma-like symptoms, even if you haven’t directly experienced traumatic events.

Warping Your Perception of Reality

Perhaps one of the most overlooked effects of doomscrolling is its influence on how we perceive the world. When you’re exposed to a nonstop stream of conflicting and sensationalized information, it can lead to what some psychologists call “crazymaking.” This phenomenon can leave you questioning what’s real and struggling to trust your own understanding, making it difficult to feel grounded and secure in your sense of reality.

Strategies to Curb Doomscrolling and Boost Your Well-Being

Cultivate Awareness

• Notice Your Feelings: Tune into your physical and emotional responses while scrolling, and be mindful of when your body signals that it’s time to take a break.
• Be Mindful of Phone Use: Become conscious of your phone-checking habits, using techniques like visualization to interrupt compulsive scrolling

Establish Healthy Boundaries

• Set Time Limits: Utilize apps like Instagram’s “take a break,” “AppDetox,” or “ScreenZen” to limit your social media usage and enforce scrolling boundaries.
• Physically Move Your Phone: Keep your phone out of easy reach and start your day with activities such as reading or meditation instead of scrolling.

Create a Positive Digital Environment

• Curate Your Feeds: Unfollow negative news sources that heighten anxiety and limit the number of daily news sources.
• Seek Positive News: Balance your consumption by actively looking for uplifting stories to remind yourself that good things are happening.

Manage Your Thoughts

• Challenge Catastrophizing: Counter worst-case scenario thinking by shifting focus from extreme negative thoughts to more balanced, plausible possibilities.
• Practice Gratitude: Reflect on things you appreciate in life to improve your mood and reduce stress.

Engage in Positive Activities

• Focus on the Present: Redirect your focus with self-care or positive actions that enhance your wellbeing, such as going on a walk, engaging in a hobby or practicing mindfulness.
• Move Your Body: Engage in physical activities to disconnect from screens and boost serotonin levels, enhancing your mental well-being.

Disconnect for a Refresh

• Take a Break: Consider a social media hiatus to reconnect with your life and enjoy greater fulfilment in everyday activities.

Seek Professional Support

• Ask for Help: If previous strategies haven’t worked, consult a therapist who specialises in cognitive behavioural therapy (CBT) to address your doomscrolling habits.

References

McLaughlin, B., Gotlieb, M. R., & Mills, D. J. (2022). Caught in a Dangerous World: Problematic News Consumption and Its Relationship to Mental and Physical Ill-Being. Health Communication, 38(12), 1–11. https://doi.org/10.1080/10410236.2022.2106086

Price, M., Legrand, A. C., Brier, Z. M. F., van Stolk-Cooke, K., Peck, K., Dodds, P. S., Danforth, C. M., & Adams, Z. W. (2022). Doomscrolling during COVID-19: The negative association between daily social and traditional media consumption and mental health symptoms during the COVID-19 pandemic. Psychological Trauma: Theory, Research, Practice, and Policy, 14(8). https://doi.org/10.1037/tra0001202

Reynolds, E. (2024, August 2). The creeping influence of doomscrolling. BPS; The British Psychological Society. https://www.bps.org.uk/research-digest/creeping-influence-doomscrolling

Salamon, M. (2024, September). Doomscrolling dangers – Harvard Health. Harvard Health; Harvard Health. https://www.health.harvard.edu/mind-and-mood/doomscrolling-dangers

Satici, S. A., Gocet Tekin, E., Deniz, M. E., & Satici, B. (2022). Doomscrolling Scale: its Association with Personality Traits, Psychological Distress, Social Media Use, and Wellbeing. Applied Research in Quality of Life, 18(2). https://doi.org/10.1007/s11482-022-10110-7

Sharma, B., Lee, S. S., & Johnson, B. K. (2022). The dark at the end of the tunnel: Doomscrolling on social media newsfeeds. Technology, Mind, and Behavior, 3(1). https://doi.org/10.1037/tmb0000059