Doomscrolling, or the act of constantly scrolling through negative news on social media platforms, may be fairly new to our lexicon, but the idea behind it is not. It is based on the desire to learn about important information during a crisis but then becomes more automatic and uncontrollable over time.
As unprecedented global crises become more common in our lives, we need to confront the impact that doomscrolling has on our mental health. While social media companies need to do more to protect users, especially younger individuals, we can also take an active role in identifying when doomscrolling is potentially becoming a problem. So where should you start?
Consider your intentions
Social media have brought the war in Ukraine into the home of every connected individual in the world. Whether it’s Instagram, TikTok or Twitter, users on one side of the world are getting real-time, visual updates of the fighting and trauma that Ukrainian citizens are experiencing—and in some cases are interacting directly with those individuals. Social media platforms have played such a critical role in the global perception of the war that the media has coined it the “information war,” with platforms like Instagram and Facebook removing Russian propaganda and TikTok influencers utilizing their platforms to call out misinformation. As you spend time on social media, you can start by reflecting on your intentions: Is it to stay informed or to take actionable steps? With your goals in mind you can better understand how to make the best use of your time to be aligned with your intentions.
Reallocate time to purposeful action
Doomscrolling can often make individuals feel helpless or out of control. It’s important when this happens to look for ways to take back control: One of the ways you can do this is by mobilizing yourself to action and giving back, either with your time or other resources, to causes that you care about. It’s not just a nice thing to do; it’s been found that volunteering can actually decrease depression and reduce stress, which further decreases the chances of developing heart disease or having a stroke.
Set boundaries and limits
When doomscrolling becomes problematic, it is important for your mental health to set boundaries that limit daily consumption. Create and stick to a monitoring plan, such as logging how long you spend a day reading the news, so you can see the pattern over time and then set yourself a time limit. When you feel drawn to doomscrolling, try going for a walk instead. Adding consistent positive routines into your day can help establish a healthier relationship to negative news, but take it slow since changing up routines too quickly often leads to behavior relapse.
Another way to address the need for doomscrolling is to speak with a clinical therapist or download a wellness app for guided meditations and other mental health exercises.
Addressing the (mental health) elephant in the room
Even after doing everything you can to set limits for yourself on negative news consumption, social media platforms are algorithmically designed to lure you back in. And while we’re seeing more social media platforms make public commitments to mental health, there’s still a long way to go.
President Joe Biden addressed this need during his recent State of the Union address, saying, “While technology platforms have improved our lives in some ways, there is mounting evidence that social media is harmful to many kids’ and teens’ mental health, well-being, and development.” In addition to stronger protections for data and privacy, he promoted initiatives to emphasize that “platforms and other interactive digital service providers should be required to prioritize and ensure the health, safety and well-being of children and young people above profit and revenue in the design of their products and services.” These initiatives may push companies in the near future to shift business models to prioritize clinical and well-being outcomes as a core aspect of their strategy.
While social media companies need to do more, the approaches listed here are some of the things we can do today to start taking care of ourselves and others. This approach starts with self-awareness to recognize when doomscrolling is becoming habitual and begins to negatively impact our mental health. It’s important to take actionable steps, set clear boundaries and stay aware of what is happening in the world in a sustainable way.
Matt Scult, Ph.D., is a licensed clinical psychologist and clinical content lead at Modern Health.