2020 was a year that saw several pandemic related words and phrases being added to our daily vocabulary. Most of these were things that the majority of us had never heard used before.
Who here remembers seeing the word “furlough” for the first time? I do.
One word, added to the dictionary last year, stands out for me as one that sums up an incredibly relatable experience that united us all in 2020: doomscrolling.
Doomscrolling is defined on Dictionary.com as: the practice of obsessively checking online news for updates, especially on social media feeds, with the expectation that the news will be bad, such that the feeling of dread from this negative expectation fuels a compulsion to continue looking for updates in a self-perpetuating cycle.
Last year certainly did bring an overwhelming amount of negative news stories into our lives and it’s no surprise that doomscrolling earned itself a place in our dictionaries for the first time.
But the practice of doomscrolling itself is not new and many of us who live with anxiety disorders were already familiar with the detrimental effects that keeping up with the news could have on our mental health.
The rise of social media has helped create a 24 hour news cycle that we’re all constantly connected to via our phones. And, with it, what feels like a relentless barrage of bad news coming from all over the world. Too much exposure to sad or scary news could have a huge impact on levels of anxiety and stress, affecting our ability to feel safe at any given moment.
In fact, prior to 2020, I, along with many others, had been minimising my exposure to the news precisely because of the impact it was having on my mental health. Living with PTSD means that I struggle to relax and feel safe; seeing news about crime, terrorism, natural distasters and politics was only making that worse.
What was unique about last year was that we were all suddenly thrown into the uncertainty and fear that was the Covid-19 pandemic. And ever since March 2020 we have all relied on the news to inform us of risk levels, lockdown rules and government updates so that we can keep ourselves and our families safe. Switching off is no longer an option.
Unfortunately, even though the pandemic has dominated our lives and our news for almost a whole year now, other events haven’t been paused to accommodate this huge global change. This means that we’re exposed to more negative news stories than ever. And none of us want to risk switching off entirely.
Bad news in a pandemic that we already know is having a terrible impact on our mental health.
Excessive use of social media has been linked to increased feelings of anxiety, depression, lower self esteem and poorer sleep quality. The dramatic nature of the news means that
doomscrolling is exposing us to the constant idea that we could perish at any moment, along with our loved ones. I’m sure you’ll agree that it isn’t helpful or what we need right now.
So, how can we stop doomscrolling?
Try to understand why you’re doomscrolling. Looking for danger is an evolutionary human habit that has helped our ancestors stay safe for generations.
At a time of global pandemic, it’s easy to rationalise doomscrolling as a way to stay ahead of the dangers. But, although it’s a natural urge, it’s likely doing you more harm than good.
Remind yourself that news stories are designed to get our attention and reel us in, news websites want your clicks and they’ll often sensationalise tidbits of information to get you to click on a link. Headlines can be misleading for this very reason.
Limit your time on social media or unfollow accounts that make you feel bad. You are very unlikely to miss an important update if you log off for an hour, so try your best to make time for activities that take you away from your phone for a while. Reading, going for a walk, watching an episode of your favourite show or getting creative are all good ways to distract yourself from doomscrolling.
Work reading the news into your routine. Set aside some time each day specifically for reading the news so that you can spend the rest of your time doing things that are more fulfilling, safe in the knowledge that you are still keeping up with what’s going on in the world. If you use social media as a way of staying connected, consider unfollowing news sites and political accounts that are likely to trigger your urge to start doomscrolling.
Above all else, be kind to yourself. Doomscrolling can be a tough habit to kick and you should be gentle with yourself as you try to change your habits. Try to remember that you’re not alone and that we’re all struggling to get used to this new world together.
