Obsessing over the news, especially bad news, isn’t a new thing. You may have known someone who, before the rise of the Internet, always seemed to be glued to the news channel or constantly followed incoming headlines.
However, news coverage then was limited to TV, radio, newspapers, and magazines. If you had your fill of the news you could turn the TV or radio off, or put down your newspaper.
Today, due to incessant 24-hour news and new commentary cycles people are more stressed-out than ever over current events.
A related anxiety-inducing habit that is pervasive today? Increasingly, it is referred to as “doomscrolling.” And isn’t a healthy habit at all.
Fortunately, there are key ways to deal with the feelings that prompt doomscrolling and the anxiety that results.
Budget Time to Catch-Up on the Day’s News
Does your doomscrolling start first as an attempt to see what you’ve missed?
Often, it seems as if our days are chock-full of scheduled activities. Many of them online. The result then, is that, when we do have some downtime, we simply swipe over to a familiar news page. We can fall into filling time with such sites or social media feeds without first giving it much consideration or forethought.
In addition, this habit can distract us from more beneficial or productive pursuits. Therefore, it is important to budget time in your schedule for catching up. Allot 15-20 minutes in the morning when you are drinking coffee in the morning. Or, make time in the evening after dinner.
The idea is to move this activity away from killing time status to a designated, intentional activity.
Step Away from Your Devices (All of Them!)
Is an inordinate amount of screentime contributing to your doomscrolling?
Step away from your devices to avoid escalating anxiety. We know that one of the contributors to worry and fear is time spent in front of electronic devices. Especially when you consider how internet searches work.
In truth, what you see is driven by your interests. Internet algorithms are attuned to your viewing habits. This ensures you can more easily jump to sites that are similar to what you have already seen. The more doom you view, the more doom is delivered.
To break the cycle, you need to step away. Even if it is for just a little while.
Is there an hour in your day that you can be completely screen-free? A good time for this is during time set aside for exercise or time outdoors. Use your phone to listen to music, rather than the news, while you walk, run, or bike.
Nurture Your Relationships
Is doomscrolling isolating you from others?
Another major consequence of anxiety is that we feel disconnected from other people. Doomscrolling can plant seeds of doubt about the views and trustworthiness of others. To counter this problem, nurture your relationships. Do what you can to stay connected and engaged. In your real life, interact meaningfully with those who are important to you.
Try using some old-fashioned communication techniques. Make a phone call or meet in person in a safe and appropriate manner. Write postcards or letters! It’s always fun to get something hand-written in the mail. Whatever you do, make a point of focusing more on your relationships and less on what’s being said in your news or social media feeds.
How You Can Reduce the Impact of Anxiety
The problem with anxiety is that you don’t feel like you are in control. So, do what you can to take back some of that control incrementally. Do things that you have the power to implement. For example:
- Do a fun yet challenging workout at home.
- Use your hands to build something, create art, or play music.
- Dance! Even if you have two left feet, it’s still fun.
- Get outside as much as possible.
- Practice meditation and mindfulness to feel more relaxed.
- Read for pleasure and personal enrichment.
Note how all of these activities have something in common. They require you to actually engage and remain present. With doomscrolling, the impact of anxiety is felt acutely because you are not required to actively engage at all. You are simply fed fear and a sense of helplessness.
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Finally, the impact of anxiety is being felt by a lot of people these days. Doomscrolling is just one of many anxiety-inducing habits that are the result of people feeling stressed-out. Give the above tips a try. However, if you are still struggling, do reach out to learn more about how anxiety treatment can help.
