One thing is certain: it seems the world can never run short of bad news and we are all guilty of the term “Doom Scrolling”. A term that refers to the tendency to consume negative news online through various apps or social media channels. Specifically during significant events, many of us find ourselves glued to our screens, constantly searching for the latest updates.
Ergo, while staying informed is important, doom scrolling can adversely affect your mental health. According to the Journal of Social and Clinical Psychology, reducing social media usage correlates with fewer symptoms of depression and loneliness.
We live in a time where information is readily available with just a press of a button or every time we open up an app more news/information appears. That said, it’s crucial to be mindful of the amount of negative news we consume. Here are a few ways to manage:
1. Set a Time Limit:
Limiting your exposure to negative news by setting a timer on your phone can be a form of self-care. By using a timer, you can become more mindful of scrolling habits and give yourself an opportunity to reflect on what has been read or watched and how it is impacting your emotions.
2. Set Boundaries/New Routine
Do you find yourself scrolling first thing in the morning and right before bed, just to make sure you haven't missed anything? It might be beneficial to consider changing this routine. Starting or ending your day with screen time can adversely affect your mood in the morning and disrupt your sleep at night.
3. Intentional Balance
Think of your life like a full plate of food filled with fruit, grains, protein, and vegetables. If you overload your plate with one type of news (like bad news), you might miss out on the nutrients from other sources. Not only is it important where you are consuming your information from (reliable sources) it’s crucial to ask yourself if you've had your fill of "bad news" and consider shifting your focus to accessing good, inspirational, and positive stories to create a more balanced consumption in your life.
4. Connect with yourself and others
Find yourself still struggling with your scrolling habits? One of the most effective ways to manage may be to log off from apps and sites that perpetuate negative news cycles for a period of time. Taking a “social media” or “scrolling cleanse” allows you to focus on connecting with yourself, others, and nature. Shifting your focus to engage in activities like yoga, meditation, exercise, journaling, and spending time with loved ones through outdoor activities can help redirect your attention away from scrolling and consuming information that may be beyond your control.
Talking with a mental health professional is a great space to process and explore your emotions towards what is happening in the world around you. Whether it's anxiety, fear, or a sense of helplessness, discussing these concerns can provide clarity and strategies for coping. Taking proactive steps to manage your emotional well-being is a crucial skill in today's fast-paced world.
Till next time,
Aimee Strange, LPCC 14132
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