It’s not just you: Constantly scrolling through grim news can mess with your head.
Feeling drained by the relentless stream of bad news? You’re not alone. Experts say this habit, known as “doomscrolling,” can lead to serious mental health issues. Here’s how to stay informed without sacrificing your well-being.
The human brain is hardwired for danger. Seeing tragic events, even on social media, can trigger an intense stress response. When this happens repeatedly, it’s like running a mental marathon every day, leaving you utterly exhausted. Reza Shabahan, a special research fellow at Monash University in Australia, offers practical advice for navigating this digital minefield.
The Downside of Doomscrolling
Research consistently shows that consuming negative news can fuel anxiety, uncertainty, and a general sense of instability, all detrimental to mental health. In fact, prolonged exposure to tragic events can even lead to vicarious trauma. This means you might experience symptoms like flashbacks and sleep disturbances, as if you’d lived through the trauma yourself, even without direct involvement.
Oddly enough, negative emotions can actually drive us to consume more news. A 2023 study found that a desire to process difficult feelings encourages online news engagement. Plus, if loved ones are in areas affected by conflict or disaster, staying informed is crucial. It’s a moral imperative to understand what’s happening and, if possible, to act positively on that information.
Shabahan believes simply ignoring the news isn’t a viable solution. Instead, he advocates for a “mindful approach.” This means actively paying attention to your emotional reactions and adjusting your news consumption accordingly.
Did you know? Negative emotions can actually increase your desire to consume more news, according to a 2023 study.
Strategies for Mindful News Consumption
Here are Shabahan’s key tips for staying informed while protecting your mental peace:
- Pause and Breathe: Before diving into the news, take a moment to check in with your physical and mental state.
- Assess Your Readiness: If you’re already anxious, stressed, or have demanding plans, it might be best to postpone reading distressing news until you feel calmer.
- Know Your Why: Be conscious of your reasons for seeking news. Understanding your goals can prevent endless scrolling.
- Stay Critical: Always verify the source and the details of the information. Be wary of news with questionable origins.
- Recognize Stress Signals: Physical signs like tension, sweating, or restlessness indicate stress. If you notice these, scale back your news intake.
- Process, Don’t Just Consume: After reading or watching a news item, take time to reflect on how it makes you feel. Consider if you’ve met your information goals and if you have the energy for more.
It’s tough to follow all these steps perfectly every time. However, a little more mindfulness when encountering bad news can lead to more balanced decisions about how you engage with it.
Spotting the Signs of Overload
Shabahan identifies several indicators that bad news is negatively impacting your mental health. These include an inability to stop scrolling, feelings of hopelessness or helplessness, a lack of motivation, irritability, difficulty concentrating, fatigue, and physical symptoms like stomach upset or sleep disturbances. You might also find yourself engaging in unusual behaviors, such as panic buying or hoarding.
If you recognize these signs, it’s time for a break. This could be for a few minutes or even a few days, until your emotions stabilize. During this break, connecting with supportive people and engaging in enjoyable activities can be incredibly beneficial. Shabahan suggests simple, grounding activities like gardening, painting, or sewing can help ease anxiety and emotional turmoil.
