Doomscrolling is a perfect term for a modern-day struggle. We get absorbed in the news with all the dramatic things happening on the national and global stage. It may start out small, a glance at some headlines at the grocery store, a conversation that suggested something new has happened and you don’t want to be left in the dark, or even an adorable cat video that is surrounded by click bait. Algorithms, sensationalized headlines, and upsetting images suggest that if you don’t take a moment to check out this new development, you won’t be informed or ready when the “moment” comes. Before long, we are hooked for hours on the endless stream of bad news.
Why Is This Such A Problem!?!?!?!
Some of this tendency is due to the sheer opportunity to engage. With phones full of apps and notifications, we are one touch away from a “hit” of news. Then there is the very real chemical components in our brains. Each time we see a disturbing headline, there is a small dopamine rush at seeing something novel, connecting to the reward system in our brains. It literally reinforces the behavior. Never mind that what follows is a flood of distress.
Authors are also economically motivated to keep you engaged. In an interview provided by the American Psychological Association, Dr. Grant, a researcher who has studied human behavior in the cyber world, said:
Nowadays, many of the newspapers, The New York Times, have online versions and here it's the number of clicks, and a journalist that writes articles that generates many clicks their career will advance faster than that of a journalist whose articles have few clicks. So I think even journalists in news media are subject to the competition and the incentive structure is such to report more negative news and more sensational news.
Let’s not forget those wonderful algorithms and AI’s increasing ability to suggest tailor made content. Once we go down the rabbit hole, these programs feed us more of what seems to drive our behavior. They are designed to create this addictive habit.
It Can’t Be That Bad, Can It?
Well…. image what happens when we soak ourselves in dismal information for hours on end. How might this habit impact our nervous system, mental health, sense of community, and overall outlook on life? According to the American Psychological Association, all types of news media consumption increases emotional distress, but television and social media exposure were more strongly associated. Anxiety, depression, hopelessness and helplessness are common. One study said it that pandemic-related strain even compromised basic decision-making abilities!
I am particularly concerned with the impacts on how the brain is wired. There is a catchy phrase, “What fires together wires together.” This statement refers to the phenomenon called neuroplasticity where our brains change based on whatever we practice. Pathways that are well used get strengthened; those that do not atrophy and are pruned. If you are practicing the piano, learning meditation skills, enjoying human connection, those experiences soak in. If instead hours are spent on gloom and doom, all those feelings and reactions literally change our brains.
Next month, I will talk about some of the ways you can find a happy median between being informed and being sane.
Next month I will give some pointers on how to
What can we do?
We do not have to go off all media and become a hermit in the woods. There are strategies that can turn autopilot habits into intentional engagement:
- Be a wise consumer. Find reputable sources of information who offer evidence-based reporting versus opinions. Listen for the type of expertise the person is using to fill in information. Influencers are not experts; an actor playing a doctor on t.v. does not have a license to practice medicine. Even a PhD is not a given because they can only speak to their specialty. Neil DeGrasse Tyson is a brilliant astrophysicist but that does not mean I should ask him for advice on why my cat keeps eating my plants.
- Use critical thinking. Don’t forget to evaluate the logic of the arguments presented, questioning the presence of bias or manipulation in the content. I know this will slow down consumption, but that is partially the point. Not only will this allow your brain time to metabolize the information, it will also ensure quality rather than quantity information.
- Create boundaries around consumption. Following Dr. Anna Lembke’s advice In “Dopamine Nation,” hurdles make it harder to engage in the compulsive behavior. Consider turning off all notifications and delete apps that only add unhelpful noise and temptation. Plug in your phone as soon as you get home, perhaps in a room that some distance away. Keep remote controls well out of easy reach- maybe not the safety deposit box at your bank, but somewhere less accessible.
- Limit the amount of time spent engaging with media. Knowing that you are playing with fire, use media mindfully and with limits. Before you start, set an alarm in a place you must get up to shut it off. The American Psychological Association recommends a limit of 15 minutes. As one client noted with exasperation, “I set alarms on my phone so I stop… the only problem is when the alarm comes up, all I have to do is push the ‘snooze’ button and get back to being terrified.” Clearly, this hurdle is not challenging enough to stop the doomscrolling trance. I encourage committing to tech-free periods, especially removing phones while eating so you can savor the food, when talking to friends who will appreciate your full attention, and in the shower where you will be too busy singing. Enjoy a little peace and a chance to breathe.
- Connect your anxiety to taking action. To avoid feeling hopeless and helpless, use that anxiety energy towards making a difference. Consider making a donation, joining a cause, volunteering, signing a petition, or calling your representatives.