Have you ever opened social media with the intention of just a few minutes, but unknowingly an hour just passed? At first, I just wanted to find the latest information, but what appeared was a barrage of negative news that made my mind even fuller. If you've ever experienced this, you may be experiencing doomscrolling. In today's digital era, access to information is indeed getting easier. However, constant exposure to negative news can make the mind tired, increase anxiety, and even interfere with daily rest and productivity.

What is Doomscrolling?

Doomscrolling is the habit of constantly reading or looking for negative news and content on the internet, even if the information causes uncomfortable feelings such as anxiety, fear, sadness, or worry. This phenomenon often arises when a person faces a situation full of uncertainty, for example when a natural disaster, conflict, or health crisis occurs. The urge to know the latest developments makes a person continue to seek information, even though in the end he feels increasingly burdened.

Why Are We Stuck in Doomscrolling?

There are several factors that make a person more susceptible to doomscrolling:

- High Curiosity: When an alarming situation arises, it is natural to want to know the latest developments. The desire to always be up-to-date often makes us constantly open to social media or news portals.

- Seeking Certainty in the Midst of Uncertainty: When the situation feels uncertain, seeking information gives the illusion of control and calm. However, if done excessively, this habit actually worsens anxiety.

- Influence of Social Media Algorithms: Social media algorithms are designed to display content similar to the ones we previously saw. As a result, after reading one negative news, the system will continue to present the same news, making it increasingly difficult for us to stop scrolling the screen.

When Negative News Starts to Drain the Mind

Searching for information is important. However, when exposed to too much negative news, the mind can experience mental exhaustion. A person may feel more anxious, stressed, easily worried, and have difficulty feeling calm. Not only does doomscrolling affect mood, doomscrolling can also make a person keep thinking about the negative information he has read. If it lasts for a long time, this condition can interfere with concentration, decrease productivity, inhibit daily activities, and even affect the overall quality of life.

Therefore, it is important to give the mind room to rest, just as important as our need to stay informed.

Signs Someone Is Starting to Get Stuck in Doomscrolling

A person starts getting stuck in doomscrolling if:

- It's hard to stop scrolling even though you're tired.

- Keep looking for the latest negative information or news.

- Not realizing that time has passed when using social media.

- Feeling anxious, scared, angry, or upset after reading the news.

- Neglecting breaks or other activities because you want to stay on top of the news.

If these habits start to interfere with your daily activities or make you feel emotionally overwhelmed, social media use needs to start being controlled.

How to Break the Doomscrolling Habit

You don't have to stop using social media completely right away. Start with the following practical steps:1,2,3

- Limit social media usage time: Set a specific duration for scrolling and reading news so you don't overdo it.

- Choose a reliable source of information: Make sure the news comes from credible media and avoid spreading unverified news.

- Recognize your emotional response: If you start to feel anxious or overwhelmed, put your phone down immediately and take a break.

- Switch to physical or social activities: Do positive activities such as exercising, reading books, or interacting directly with those closest to you.

- Set a specific time to read the news: Avoid checking the news constantly throughout the day so that the mind has a break to rest.

Stay Updated Without Getting Stuck

Seeking information is important, but don't come at the expense of mental health. Limit your time, choose reliable sources, and give your mind a chance to rest so that you can stay insightful without having to get caught up in doomscrolling.

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