Tech

If you’ve been feeling increasing uncertainty over the last few months or so, you’re not alone. The US is on the verge of a national panic attack. Anxiety is raging in the country because of many situations, not the least of which includes the political furor following the re-election of Donald Trump. Increasing costs of living, an unusual upturn in natural disasters, and fears of international conflict are all throwing gasoline on the fires of worry and stress.

It’s reasonable for all of us to be concerned, but for many of us, natural levels of concern are shading into a fixation on bad news. Bad social media habits aren’t helping.

Doomscrolling, endlessly scrolling through negative news online, has become the norm instead of the exception. Even if you haven’t heard of doomscrolling, you may be doing it.

How Does Doomscrolling Start?

Flipping through your news feeds on social media and being exposed to upsetting information isn’t quite the same thing as doomscrolling. A person who’s doomscrolling pays significantly more attention to negative news and comes to seek it out compulsively. Before long, a doomscroller considers only distressing information to be important.

None of this disaster-focused behavior is deliberate. No one sets out to turn themselves into a doomscroller. It happens for a variety of reasons which all people may be vulnerable to.

For instance, there’s the perception that facing our fears makes us stronger, and that’s true. However, the point of confronting what scares us is to diminish its power over us. Doomscrolling does the opposite. People feel less and less capable of coping the more they sift the news for the worst possible information.

Another contributor to focusing on scary events and situations is the idea that forewarned is forearmed. By knowing more about what’s going on, we may feel like we can exert some control over the situation, and that’s often true; the more you know about high-impact situations that may affect you, the more you can do to avoid or soften any blow that might be coming your way.
However, this only works if you really can control a situation. Much of what we see in our social media feeds is not within our ability to control, at least not completely.

Again, the point of making yourself aware of situations that might affect you is to empower yourself to survive and thrive, not scare yourself into passivity.

Finally, fear of missing out—the dreaded FOMO—compels many of us to soak up nightmare fuel from social media simply because everyone we know is likewise acting compulsively.

Doomscrolling and US Politics

National interest in politics has steadily increased since 2016, which would be great…except for all the doomscrolling. The general election of 2024 had a bigger turnout than any other in over a century, and the 2024 election was not far behind. Obviously, the rise of Donald Trump’s star in national politics has roiled the news and continues to do so. Every day there’s a new and potentially life-affecting change or changes coming from the White House and the new  disruptor-in-chief.

Naturally, social media latches onto these electric topics and spins them—and never positively. You’ve probably heard “If it bleeds it leads,” and social media is no different. Bad news makes a splash and gets clicks and these days, it’s not just political junkies who take the doomscrolling hit.

Breaking the Doomscrolling Cycle

Doomscrolling can be changed or eliminated, like any other bad habit. These are just a few ways to stop looking for the worst:

●     Set and observe boundaries with technology: Don’t try to eliminate all your social media use—going “cold turkey” is a sure way to fail. Instead, moderate your time spent on social media and news. Also, set a few guidelines for yourself—no news media or any other source of doomscrolling within an hour of bedtime, for example.

●     Challenge yourself by asking questions: When you doomscroll, ask yourself how the information you’re taking in will help you. Can you change the situation? Can you take action that will reduce your risk of harm from whatever it is? If the information doesn’t empower you or fuel your contentment, ask yourself if not knowing it would affect your life.

●     Be mindful of your media consumption: Doomscrolling is like eating snacks—once you start, it’s easy to keep on consuming; thinking is not required. When you’re using your media feeds, pause when you move from story to story and wait a few seconds before moving to the next. These pauses can help you pay attention to why you’re scrolling.

Conclusion

Doomscrolling is the compulsive consumption of the most disturbing parts of social media while scrolling through one’s feeds. It aggravates depression and anxiety while increasing feelings of helplessness. Doomscrolling can be eliminated by behavior modification while making and following healthy boundaries for media consumption.

Works Cited

Blades, R. (2021, March 22). Protecting the brain against bad news. CMAJ : Canadian Medical Association Journal, 193(12), E428–E429. https://doi.org/10.1503/cmaj.1095928

Carr, D. (2020, June 29). What is doomscrolling? Verywell Mind. https://www.verywellmind.com/what-is-doomscrolling-5088882

Cleveland Clinic. (2024, July 17). Everything you need to know about doomscrolling (and how to avoid it). Cleveland Clinic. https://health.clevelandclinic.org/everything-you-need-to-know-about-doomscrolling-and-how-to-avoid-it

The Effects of Social Media on Mental Well-Being

In today’s digital age, social media has become an integral part of our lives. Platforms like Instagram, Facebook, Twitter, and TikTok connect us to friends, family, and global communities, but they also raise important questions about mental health. Understanding this duality is crucial for cultivating a healthy relationship with social media.

The Positive Aspects

1. Connection and Community: One of the most significant benefits of social media is the ability to connect with others. For those who may feel isolated, especially during challenging times, social media can provide a sense of belonging and support. Online communities can offer encouragement, share experiences, and create friendships that transcend geographical boundaries.

2. Access to Information: Social media is a powerful tool for mental health awareness. It allows individuals to access information about mental health resources, coping strategies, and personal stories that can inspire and educate. Campaigns promoting mental health initiatives often gain traction through social media, helping to reduce stigma.

3. Creative Expression: Many find solace in expressing themselves through social media. Whether it’s through art, writing, or sharing personal stories, creative outlets can be therapeutic. Platforms that encourage creativity can foster positive mental health and provide a space for self-discovery.
   
   

The Negative Effects

1. Comparison and Self-Esteem: While social media can highlight our achievements, it often leads to unhealthy comparisons. Seeing curated glimpses of others’ lives can cause feelings of inadequacy and low self-esteem. This comparison culture can be particularly detrimental to young users still forming their self-image.

2. Cyberbullying and Harassment: The anonymity of the internet can lead to negative interactions, including cyberbullying. Victims of online harassment may experience increased anxiety, depression, and feelings of isolation. Addressing and combating cyberbullying is vital for protecting mental health in the digital space.

3. Addiction and Overuse: Excessive social media use can contribute to anxiety and depression. The constant need for validation through likes and comments can create a cycle of dependence. It’s essential to recognize when social media use becomes compulsive and to establish healthy boundaries.
   
   

Tips for Managing Social Media Use

1. Set Boundaries: Determine how much time you want to spend on social media each day. Consider using apps that track your usage and send reminders when you exceed your limit.

2. Curate Your Feed: Follow accounts that inspire and uplift you. Unfollow or mute accounts that contribute to negative feelings or comparisons. Your online environment should reflect positivity and support.

3. Engage Mindfully: Before scrolling, take a moment to assess your feelings. Are you using social media to escape, or is it a way to connect? Mindful engagement can help you use social media in a more intentional way.

4. Take Breaks: Don’t hesitate to take a step back from social media when you feel overwhelmed. A digital detox can help you reconnect with the real world and focus on self-care.

5. Seek Support: If you’re struggling with the impact of social media on your mental health, consider talking to a therapist. They can provide personalized strategies to help you navigate these challenges.

Conclusion

Social media is a double-edged sword. While it offers connection and support, it can also lead to negative mental health outcomes. By understanding its impact and implementing healthy strategies, we can harness the benefits of social media while minimizing its potential harms. Remember, your mental health matters, and creating a positive digital space is a vital step toward overall well-being.

If you’re looking for additional resources or support, don’t hesitate to reach out to a mental health professional. Together, we can foster a healthier relationship with social media.