Put Down Your Phone: How Doom Scrolling Leaves You Feeling Drained and Overwhelmed

In an age dominated by a constant barrage of information, it is all too easy to fall into the trap of doom scrolling—the endless pursuit of negative headlines and social media updates that can leave us feeling drained and overwhelmed. As the digital landscape becomes increasingly saturated with distressing news, more individuals find themselves entangled in this harmful cycle and grappling with its profound effects on their mental well-being. From heightened anxiety and depression to an extensive sense of fatigue, the consequences of doom scrolling are far-reaching and insidious. This not only affects the lives of the average reader, but journalists as well, prompting the need to strike a balance when their professional lives necessitate consistently facing this harmful content.

The danger doom scrolling poses to our mental health lies in its ability to reinforce negative thoughts and feelings. Mental illnesses such as anxiety and depression can easily be worsened by the practice; panic and worry inevitably increases the deeper an individual dives into the stream of negative information. Research has indicated that prolonged periods of doom scrolling correlate with an increased likelihood of disruptions in sleep patterns which manifests in sleep disturbances. Moreover, individuals frequently indulging in this habit are prone to stress-related physical symptoms as well as mental fatigue, diminished productivity, compromised concentration, and heightened irritability. 

To mitigate the adverse effects of exposure to negative news stories and pessimistic social media posts, it is crucial to establish a structured approach to news consumption by allocating specific time slots for staying informed and deliberately limiting exposure to distressing content. 

Breaking the habit requires the implementation of gradual steps to minimize exposure and ensure that the cessation sticks. A proactive step towards reducing exposure involves unfollowing or muting accounts that consistently share negative content on social media platforms, thereby curating a more positive and uplifting online environment. Also, prioritizing self-care practices such as regular exercise and mindfulness can serve as effective coping mechanisms to counteract negative news consumption. Substituting doom scrolling with alternative pastimes such as reading books or immersion in music helps to alleviate anxiety and promote well-being. Redirecting attention towards enriching activities in daily life encourages involvement in these rewarding activities away from digital screens. 

Actively searching for positive news stories amid the overwhelming flood of negativity can offer a valuable break and cultivate a more hopeful perspective, too. Additionally, developing an understanding of our natural biases when engaging with news content enables us to approach information sources thoughtfully, preventing excessive exposure to pessimistic narratives.

Striking the Balance as a Journalist

Federico Bardier has over a decade of experience as an independent broadcast journalist, earning his associate degree in journalism from LaGuardia Community College. Bardier has contributed to renowned news outlets such as ABC News and Radio Carve. Journalism was always a passion of his, but the relentless news cycle during the pandemic eventually led to fatigue and disenchantment.

He realized the need for change and went through a process of self-reflection to adopt a more balanced approach to news consumption. Recognizing the detrimental effects of excessive exposure to negative news, he consciously integrated healthier habits into his daily life, exploring new hobbies and interests. Rather than berating himself for his news consumption habits, Bardier focused on cultivating joy and fulfillment in other areas of his life. Through this gradual shift in priorities, he found renewed enthusiasm and passion for journalism.

Bardier’s story serves as a compelling example of how journalists can navigate the relentless news cycle without succumbing to burnout. Ultimately, striking a balance between staying informed and safeguarding mental health is essential in confronting the challenges posed by doom scrolling. Through mindful engagement with news content and a commitment to self-care, journalists as well as the average reader can navigate the digital landscape with resilience and their well-being intact.