“Doomscrolling and doomsurfing are new terms referring to the tendency to continue to surf or scroll through bad news, even though that news is saddening, disheartening, or depressing. Many people are finding themselves reading continuously bad news about COVID-19 without the ability to stop or step back.”
Have you been glued to your phone for months? Do you find yourself deep in rabbit holes online that you never planned on entering?
I came across a new word online the other day, and it sums up something I’ve been thinking about and seeing in abundance in lately with clients but didn’t quite have a name for this rendition yet. Doomscrolling.
Could you be doomscrolling?
If phone addiction (that can lead to anxiety and in some cases depression if it’s not noticed and rehabbed), was a problem for you before 2020 please listen up and take this seriously.
First of all, there’s no shame here, ok? It’s only natural, after all. We’re hard-wired evolutionarily to seek out information about threats to ourselves and others. Our brains literally scan for the info.
We talked about technology as a taskmaster in a 3-part series last year, but I think this particular iteration of tech trouble deserves its own spotlight.
Doomscrolling can be quite self-destructive. As I’ve mentioned, it creates a spiral of negativity, anxiety, and depression, which of course can take its toll on our relationships and work. These are the last things we need during this hard time.
2020 has really been…well…a DOOZY! Worldwide pandemic? Check. Tiger King? Check. Militarized police? Check. Toilet-paper shortage? Check. Freaking MURDER HORNETS? Check. The “2020 Bingo Card” is wild!
So how do we ditch the doomsurfing/doomscrolling?
Here are some tips:
How much time are you spending online each day? I’m not talking about while you’re working, but just as a way to spend your free time. Try to rein it in. Spend 2 hours instead of 5, or 5 hours instead of 11. It will make a difference. Start slowly and decrease from where you are.
If you find you don’t have the self-control, your phone can help, just check the settings OR there are apps to help. The stats are right there for you. These controls can check your overall screen time and a way to shut um down after a certain amount of time, etc. This has worked wonders for some of you! You can limit your time in various ways, including alarms, automatic shut-off features, and batching notifications.
Seek out something positive rather than allowing yourself down the hole of doom and gloom. If you find you just need to be on your phone at a particular time, switch up what you’re consuming. There’s always looking at cute animals! Or my personal fave from the past few months, John Krasinski’s Some Good News. There are not a ton of episodes yet, but the associated social media accounts have a steady stream of uplifting, heart-warming happenings.
The key here is awareness. Are you truly seeking information you need to keep yourself and your family safe? Or is your brain lying to you at 2 am to justify falling down a pit of despair?
Are you a good citizen by staying informed, or are you giving yourself an ulcer?
Be mindful, and practice ditching the doom!
