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very day, the smartphone alarm rings, a reminder that it is time to get out of bed. While reaching for the phone to silence the alarm, it is almost impossible to keep from glancing through various apps—Instagram, X, Facebook, and Apple News, to name a few. Catching up on global news dispersed over the last few hours has never been more accessible. Individuals consume economic crises, political unrest, and natural disasters for breakfast. However, this is not an occasional event but a daily, hourly routine that occurs no matter what. Doom-scrolling, defined as “the act of spending excessive time online navigating through unpleasant news, despite it being saddening or demoralizing,” is the term used to describe this behavior (Gume, 2024, p.1). So if it is hurting our mental health, why do we feel the need to repeat this cycle?
“it takes a toll on mental health”
Although doom-scrolling is depressing, anxiety-provoking, and unsettling, it is sometimes an unconscious attempt to cope with the threats around us, hoping to find positive information among all the horror. Apart from providing us with up-to-date information on current affairs, doomscrolling can be characterized as a survival instinct. The compulsive need to learn as much as possible about a potentially dangerous situation to prepare for what lies ahead, is a function of survival. In other words, it is an approach to combating feelings of helplessness and uncertainty.
Doomscrolling can be characterized as a defense mechanism, which is defined as “a subconscious or unconscious adaptive response to reduce or tolerate stress” (Algorani & Gupta, 2023). This is not to be confused with a coping mechanism involving deliberate action. Doomscrolling is closely related to a defense mechanism known as intellectualization. Intellectualization is “the use of intellectual activities to exert control over anxiety and reduce tension” (Zabarenko, 2007). This allows individuals momentary detachment from their current situations by removing emotions and overusing cognitive processes through research.
“strategies should focus on reducing screen time”
Although some intellectualize doomscrolling as a means to stay informed, it takes a toll on mental health. Instead of easing anxiety, doomscrolling keeps attention on future and possible events rather than focusing on the here and now, fueling negative symptoms like helplessness, anxiety, and depression. When mindfulness decreases, indirect traumatization or vicarious trauma, increases (Taskin et al., 2024).
Existential crises are also common among individuals who tend to doomscroll and who have excessive access to negative news. These crises refer to “anxiety that arises from contemplating the meaning and purpose of one’s existence. It is often associated with feelings of uncertainty and dread about the nature of life and death” (Shabahang, 2024). Additionally, some innate personality traits such as neuroticism and cynicism can increase the likelihood of an individual’s tendency to doomscroll. High neuroticism refers to having higher “tendencies to experience negative emotions such as anger and irritability” (Widiger & Oltmanns, 2017). Their heightened emotional sensitivity drives them to seek out information that confirms their fears or concerns, engaging in confirmation biases. Cynicism is an “attitude of distrust or a belief that others are motivated by self-interest and will do anything to satisfy it” (Durrah et al., 2019). This distrust makes certain individuals more inclined to focus on negative news, as they view the world as already being flawed and dangerous.
“well-being should always be the priority”
When an individual is faced with unfavorable circumstances they cannot control, it generalizes into other areas of life as well and the purpose they hold, causing unease, distrust, and fear for their future. For example, an introverted person copes with social anxiety by doomscrolling, using negative news as a distraction. However, this increases their overall anxiety, which starts affecting relationships by making them more withdrawn and distrustful. Consequently, their work is an area that could be impacted by reducing focus and motivation. What began as a coping mechanism, grows to increase anxiety, leaving individuals feeling disconnected, overwhelmed, and fearful about the future.
Improving mental health by limiting doom-scrolling is an effortful and conscious choice individuals must make, but it is not impossible. Strategies should focus on reducing screen time by silencing notifications and avoiding use before bedtime and after waking up. Incorporating healthy, competing behaviors is also essential. This refers to healthy alternatives like exercising, meditating, reading a book, or spending time with loved ones when the urge to doomscroll appears. Cleaning up the algorithm is also helpful in limiting negative news on the explore page, using features such as ‘not interested’ or ‘hide this post’ to teach your apps what you prefer to see and do not. A therapist can also aid in learning positive coping skills to engage in rather than doomscrolling.
In conclusion, doom-scrolling is a slippery slope. It seems like a way of feeling prepared for what is to come, but in reality, it significantly increases anxiety, helplessness, depression, and existential crises. Strategies such as engaging in physical activity, meditation, professional psychological help, and creating a positive environment for yourself can protect well-being. While staying informed is important, well-being should always be the priority.
References:
1. Taskin, G., Toygar, S. A., Yavas, S., Uzer, E., & Guler, T. (2024). The effect of internet news consumption on mental health: A quantitative investigation. Current Research in Behavioral Sciences, 5, 100125. https://doi.org/10.1016/j.crbeha.2024.100125
2. Shabahang, R., & Nair, P. (2023). Navigating existential crises: A community-based intervention for mental well-being. Journal of Community Psychology. https://doi.org/10.1002/jcop.23111
3. Durrah, O., Chaudhary, N., & Qazi, S. (2019). Cynicism and its effects on individual and organizational outcomes. Saudi Journal of Medicine and Medical Sciences, 7 (2), 145-150. https://doi.org/10.4103/sjmms.sjmms_335_18
4. Intellectualization. (n.d.). In ScienceDirect Topics. https://www.sciencedirect.com/topics/psychology/intellectualization
5. Algorani, E. B., & Gupta, V. (2023). Defense mechanisms. In StatPearls. StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK559031/
6. Zabarenko, A., & Paksima, S. (2024). The relationship between intellectualization and anxiety: A systematic review. Dergipark Journal of Psychology Studies, 12 (2), 234-247. https://dergipark.org.tr/en/download/article-file/3646192
7. Widiger, T. A., & Oltmanns, J. R. (2017). Neuroticism and personality disorders. International Journal of Environmental Research and Public Health, 14 (3), 300. https://doi.org/10.3390/ijerph14030300
