Staying informed is crucial. Whether it’s current events, social issues, or the latest trends, the constant flow of information keeps us connected. But there’s a darker side to this digital consumption: the phenomenon known as “doomscrolling,” where we find ourselves trapped in an endless cycle of consuming negative news. This can fuel feelings of helplessness, anxiety, and stress, leading to a downward emotional spiral.
With International Stress Awareness Day on the horizon, it’s a timely moment to address how doomscrolling contributes to modern-day stress and offer strategies to combat its harmful effects.
The Hidden Toll of Doomscrolling
Doomscrolling is not just a bad habit; it’s a deeply ingrained response to the way information is presented in today’s world. With news apps, social media, and 24-hour coverage, it can feel like a constant wave of negativity washing over us, making it difficult to stay grounded. Understanding the toll this takes on our mental health is the first step in reclaiming control.
1. Feelings of Hopelessness and Helplessness
It’s easy to feel like the world is spiralling out of control when every swipe brings stories of conflict, disaster, or crisis. The psychological burden of constant bad news can leave us feeling powerless. This sense of helplessness can be especially strong when we’re exposed to global issues that feel beyond our personal influence.
2. Increased Anxiety and Stress
Negative news activates our body’s stress response, flooding our system with adrenaline and cortisol. While short bursts of stress can be useful in life-threatening situations, prolonged exposure to stressful news can keep us in a heightened state of anxiety. Over time, this can manifest physically, with symptoms like headaches, difficulty sleeping, and even digestive issues.
3. Pessimism and a Negative Outlook
Being surrounded by negativity makes it harder to see the positive aspects of life. Doomscrolling creates a feedback loop where negative news reinforces a negative worldview, making it harder to cultivate optimism or even recognize the good things that are happening around us.
Coping with Negative News Overexposure
Thankfully, there are strategies to break free from the doomscrolling trap and regain control of your mental well-being. Here are some practical approaches:
1. Limit Your News Intake
Setting boundaries with the news is one of the most effective strategies to protect your mental health. Instead of constantly refreshing your feed, allocate specific times of the day for catching up on news. You might also want to limit how long you spend on these platforms—aim for 20 minutes of dedicated news time rather than hours of mindless scrolling.
2. Curate Your News Sources
Be mindful of where you get your news. Choose sources known for objective, balanced reporting and avoid sensationalist outlets that thrive on fear and drama. This can reduce the emotional impact that comes from exaggerated or biased stories.
3. Practice Mindfulness and Meditation
Mindfulness techniques like meditation can be powerful tools for managing stress and anxiety. They allow us to step back from the torrent of information and refocus on the present moment. Just 10-15 minutes of meditation each day can help reduce feelings of overwhelm and improve emotional regulation.
4. Engage in Positive Activities
Engaging in hobbies, exercising, or spending time with loved ones can serve as a great antidote to the negativity that comes from doomscrolling. Doing things that bring joy and relaxation can help shift your focus from negative emotions to more positive, uplifting experiences.
5. Connect with Others
Talking about what’s troubling you can be incredibly therapeutic. Whether it’s a friend, family member, or therapist, sharing your feelings and experiences can help you process them in a healthier way. The simple act of connection can offer support and validation, reducing feelings of isolation.
6. Take Breaks from Technology
Sometimes, the best way to break the doomscrolling cycle is to step away from your devices altogether. Spending time in nature, exercising, or pursuing activities that don’t involve screens can provide much-needed relief and help reset your mind.
7. Focus on Solutions, Not Just Problems
Rather than dwelling on what’s wrong, try to focus on finding solutions. If certain issues or causes are important to you, look for ways to get involved or make a difference. Taking positive action, even in small ways, can provide a sense of empowerment and hope.
8. Challenge Negative Thoughts
If you find yourself spiralling into negative thinking patterns, try challenging these thoughts. Are they based on facts, or are they fueled by fear? Replacing negative thoughts with more balanced, constructive ones can shift your perspective and alleviate anxiety.
International Stress Awareness Day
Every year, International Stress Awareness Day highlights the importance of managing stress for our overall well-being. Doomscrolling is a modern source of stress that many of us grapple with daily. By raising awareness of the impact negative news overexposure has on our mental health, we can take proactive steps to manage it.
This year’s International Stress Awareness Day is an opportunity to reflect on our media consumption habits and how they influence our mental health. It encourages us to seek balance in our digital lives, focus on stress-reducing strategies, and engage in healthy coping mechanisms.
The Role of Therapy in Managing Stress
While self-care strategies like mindfulness, limiting news exposure, and engaging in positive activities are essential, sometimes professional help is needed to truly navigate the emotional toll of stress. That’s where a therapy clinic like Real Life Counselling can make a significant difference.
Real Life Counselling is a dedicated mental health clinic committed to helping individuals manage their emotional challenges, whether related to doomscrolling or other stressors. The licensed therapists at Real Life Counselling offer personalized support and therapeutic approaches to help clients cope with anxiety, stress, and negative thought patterns.
Why Real Life Counselling?
- Individualized Care: At Real Life Counselling, every client is treated as an individual. Your therapist will work with you to create a personalized treatment plan based on your unique needs and goals.
- Experienced Therapists: The therapists at Real Life Counselling are highly experienced in treating stress, anxiety, and other mental health concerns. They use evidence-based approaches, such as Cognitive Behavioural Therapy (CBT), to help clients manage their thoughts and behaviours more effectively.
- Support for Coping with Negative News: Many clients come in feeling overwhelmed by the sheer volume of distressing information. Real Life Counselling provides a safe space to process these feelings, offering guidance on how to develop healthier media consumption habits.
- Accessible and Welcoming: Real Life Counselling strives to be a welcoming and accessible clinic. Whether you prefer in-person sessions or virtual therapy, you can receive the support you need in a way that works best for your lifestyle.
Prioritize Your Mental Health
This International Stress Awareness Day, take a moment to reflect on how stress, particularly from doomscrolling, may be affecting your well-being. While it’s important to stay informed, it’s equally important to safeguard your mental health from the harmful effects of negative news overexposure.
If you find that doomscrolling has taken a toll on your emotional well-being, consider reaching out for professional support. Real Life Counselling is here to help you develop effective coping strategies and take control of your mental health. By working together with a therapist, you can reduce stress, build resilience, and cultivate a more positive outlook on life.
Remember, you have the power to change how you interact with the world around you. Breaking free from doomscrolling is one step toward a healthier, more balanced life. Take the time to care for your mental health, and if needed, seek out the professional support that can make all the difference.