Five helpful tips to avoid Doomscrolling

You log on to social media hoping you will find something of interest or amusement, but then, boom, another depressing headline pops up. Although you don’t want your self to be disappointed, clicking is essential. The suspense can almost make you lose your mind and you will soon find yourself in a web rabbit hole of doom.

Do you sound familiar? This is often called “doomscrolling” and it’s an easy trap to fall into, especially since the pandemic. These are some ways to avoid falling prey to doomscrolling.

Reduce the time you spend reading the news

“Historically, traditional news broadcasts were limited in time,” explains Dr. Allison Chase of Pathlight Mood and Anxiety Center. “There is an inexhaustible supply of news that can be found anywhere, anytime. We are left to set these boundaries ourselves. One way to do this is to use an app or plugin to limit the time you spend on a site like the Chrome extension BlockSite.”

Look for positive news

Chase suggests that you look for sites that only contain positive news, funny stories, or cute videos to satisfy your desire for internet browsing. In this case even if you stay long on the website, at least you will not feel depressed.

Reach out to a friend

Jonathan Troen, self-love mentor and author says that “doomscrolling” is often a search to find connection. Instead of searching the internet for help, you can call or text a friend if you feel the urge to doomscroll. He suggests that you call or text a friend if that person keeps coming up in your mind and telling yourself that she should call her. You’ll find the connection that you are looking for. You might even make someone’s day, and stop them doingomscrolling.

Pay attention to who you follow

Erika Martinez, Psy.D. is a clinical psychologist and CDWF advocate for unfollowing or muting people who post depressing information on social media. She suggests that you also stop following people who are constantly worrying. Their posts are not your opinions. It’s not the same as real news. So check your following accounts, follow only people of interest and you’ll see how your doomscrolling time will change.

Practice mindfulness

Kati Meyers, therapist and coach, says mindfulness activities can include meditation, as well as things like exercising and cooking. Mindfulness can help us lower our blood pressure and heart beat, reduce psychological distress, and be able to pay more attention to what we are doing, without being distracted by the endless stream of stimuli on our phones.