The Hidden Toll of Doomscrolling on Your Well-Being and Relationships
More Tips on Avoiding Doomscrolling
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Cultivate a better feed. Unfollow/block accounts and hashtags that cause stress. Instead, look for content that’s uplifting, educational, or entertaining in a positive way.
Practice mindfulness. When you notice you’re falling down a rabbit hole (or deep within one), take a deep breath and put your phone down for ten seconds. Ask yourself how the content is making you feel, better or worse? Then ask yourself if you’re in control or if the compulsion to scroll is controlling you. Take a moment to focus on the present, and regain your bearings outside what you’re reading, advises PsychPlus.
Do something else. Doomscrolling is something people tend to do when they’re bored, like while waiting for an appointment, during transportation, or getting ready for bed. Choose activities to fill these gaps, such as reading a book, listening to podcasts, journaling, exercising, stretching, or other hobbies.
Set a curfew. One of the worst effects of doomscrolling is on sleep. It keeps people up at night, staring at their phones, and agitates them so it’s harder to rest afterward. So set a curfew such as no social media or news 30–60 minutes before bed. Create a new wind-down routine that promotes relaxation, like listening to calming music, reading books, meditating, etc. And don’t leave your phone on your nightstand.
Act instead of scroll. When you come across a particularly distressing news story, look for tangible ways to help instead of spiraling and investigating every detail involved. Donate, volunteer, contact representatives, and speak to trusted friends about your concerns.
