Wellbeing News

Doomscrolling: Breaking the Habit

Doomscrolling is when you spend a lot of time compulsively consuming negative news.

Usually when feeling down, we often look for information that confirms how we feel. Doomscrolling operates in this way: If you’re feeling negative, then reading negative news only reconfirms how you feel.

This can easily become a mindless habit, locking you into a loop of feeling bad and then reading news to confirm you should be feeling bad.

Doomscrolling can reinforce negative thoughts and mindsets, and is linked to an increase in sadness, stress, anxiety, insomnia and isolation.

Reducing doomscrolling requires a massive effort, as we all know about the digital algorithms designed to keep us on screens longer.

Mindfulness - being aware of yourself in the moment, is a big part of the answer.

When it comes to doomscrolling, mindfulness means setting some parameters for when, where and for how long you read the news or use social media.

Sometimes we simply need to move our phone out of sight, or set a time limit to enforce the boundaries that work best for you.

It is wise to also curate your feeds. Unfollow people and news sources that make you feel anxious. Put a cap on the number of news sites or social media platforms you read in a day or sitting.

For these simple steps to ‘stick’ we need to be aware enough to notice the associated feeling. Which platforms for example make you feel anxious or negative about yourself, and to listen to these bodily sensations.

As difficult as it is, try to cultivate the skill of checking your phone consciously, rather than compulsively. When you automatically reach for the phone or jump on TikTok, pause for a second to recognise what you are doing. You can practice a cognitive behavioural technique known as thought-stopping - such as imagining a red stop sign.

If you are anything like me, I am most likely to doomscroll when I am already feeling negative.

Maybe instead of doomscrolling, it’s time for an act of self-care - a shower, a call to a friend, a good book, dust off that guitar.

Moving your body, practicing gratitude, embracing off-line activities and asking for help, are other are other things that may help.

Please don’t hesitate to reach out to the JMSS School Counsellors if a listening ear may be helpful.

Angelique and George can be contacted on:

george.vlamakis@jmss.vic.edu.au 

angelique.vardis@jmss.vic.edu.au

~ George Vlamakis (Student Wellbeing Coordinator)