9 Strategies to Break the Cycle of Consuming Sad News

Introduction

Many people enjoy watching funny cat videos on social media, and then there are some who are hooked to sad or depressing news. Whether it is about war in another country or crimes in nearby places, it is not easy to ignore negative news. If you are reading news online, you will come across stories that might upset you. But some people have an urge to just scroll through negative news on digital platforms. That’s called doomscrolling and it can affect your mental health. Read on to find out how to stop doomscrolling.

The Impact of Consuming Negative News

A 2022 study published in the Health Communication journal showed that 16.5 percent of participants had a “severely problematic” habit of consuming negative news. The research suggested that those who were more into bad news had “greater mental and physical ill-being” compared to people who read less about negative news. In the study, stress, anxiety and depression were given as examples of “ill-being”.

Understanding Doomscrolling

Dr Rahul Rai Kakkar, visiting consultant, psychiatry and clinical psychology, Narayana Superspeciality Hospital, Gurugram explains doomscrolling is the habit of endlessly and compulsively scrolling through social media, news websites or other online platforms to consume a constant stream of negative or distressing information. This content typically revolves around topics such as disasters, crises, pandemics, tragedies and political turmoil. The term doomscrolling, which has been popular since 2018, is derived from the sense of impending doom that such continuous exposure to distressing news can create.

Factors That Drive Doomscrolling

There are many factors that can make people want to doomscroll.

1. Fear of missing out (FOMO): People often fear being out of the loop or missing critical information, so they keep scrolling to stay informed, and they end up consuming more of bad news.
2. Curiosity: As humans, we have a natural curiosity about the world, and this can lead us to seek out and consume information, even if it’s distressing and upsetting.
3. Stress relief: Paradoxically, some people engage in doomscrolling as a way to distract themselves from their own stress or anxieties by focusing on external problems.
4. Addictive nature of social media: Social media platforms can be very addictive, with endless scrolling features that keep users engaged. While some like to scroll about their favourite celebrities, others look for bad news.

The Effects of Doomscrolling on Mental Health

Reading negative news all the time can have detrimental effects on your mental and physical health.

• Constant exposure to negative news can heighten anxiety and stress levels.
• Prolonged doomscrolling can lead to feelings of hopelessness and despair.
• Engaging in this behavior before bedtime can disrupt sleep patterns.
• Stress and anxiety resulting from doomscrolling can impact physical health negatively.

Tips to Stop Doomscrolling

Doomscrolling is not good for your health, so you should try to stop doing it.

1. Set time limits: Allocate specific times for browsing news or social media. Use apps or phone settings to set daily time limits for these activities.
2. Curate your feeds: Unfollow or mute social media accounts or pages that consistently share distressing content. Curate your social media feed to include more positive or neutral content.
3. Designate news sources: Choose reputable news sources and consider subscribing to their email newsletters or apps to receive curated updates instead of constant scrolling.
4. Turn off notifications: Disable non-essential notifications to reduce the temptation to constantly check your phone.
5. Practice mindfulness: Be aware of when you are doomscrolling and consciously choose to redirect your attention to something more positive or productive. Practicing mindfulness can be of great help.
6. Create a pre-bedtime routine: Establish a calming routine before sleep that doesn’t involve phone or computer screens. Engage in activities such as reading a book, meditating, or taking a warm bath to help you sleep better.
7. Stay informed in moderation: It’s essential to be informed about what’s happening around you, but set a specific time each day to catch up on news without overindulging.
8. Engage in physical activities: Regular exercise can help reduce stress and anxiety, making it easier to resist the urge to doomscroll.
9. Connect with others: Instead of passively consuming news online, discuss important events with your friends or family members to gain different perspectives and emotional support if needed.

When to Seek Help

If doomscrolling becomes a severe addiction that negatively impacts your life, it is important to seek help from a mental health professional.