How to Know When It’s Time to Unplug and Take a Break from Technology

Navigating the Stress of Doomscrolling: Finding Balance in a World of Negative News

The Cumulative Nature of Stress

In today’s digital age, it’s easy to get caught up in the endless cycle of scrolling through social media feeds filled with distressing news. From political turmoil to environmental disasters, the constant barrage of negative information can take a toll on our mental well-being. Dr. Matthew Price, a professor of psychological science at the University of Vermont, explains that stress is cumulative. One stressful event leads to another, and before you know it, you’re caught in a downward spiral that can persist throughout your day, even after you’ve stopped scrolling.

The Impact on Mental Health

Consuming a large amount of negative news can lead to anxiety and depression, especially for those with a history of these conditions. Dr. Price notes that doomscrolling tends to “exacerbate” pre-existing mental health issues. People often engage in doomscrolling because they want to find a solution to the problems they’re reading about, as Dr. Price describes:

“When we’re doomscrolling, we’re kind of looking for the resolution to the issue. Read some more posts. Read some more articles. If I get more information, then maybe I’ll understand the problem.”

The Ripple Effect on Society

The stress caused by doomscrolling doesn’t just affect individuals; it can also impact how we interact with others. When many people are simultaneously experiencing the stress of global news, they may be more likely to “snap at each other,” according to Dr. Price. The person who was rude to you at your local coffee shop might be dealing with the effects of reading too many distressing news articles.

Dr. Bethany Teachman, a professor of psychology at the University of Virginia, emphasizes the importance of considering these issues from a systemic perspective to effectively create change.

Skewing Our Perception of Reality

Doomscrolling can distort our understanding of what’s happening in the world. As Dr. Teachman points out, we may start to believe that everything and everyone is terrible, even though many of these events may not directly impact our personal lives. It’s crucial to recognize when it’s time to disconnect from the constant stream of negative information.

“We do need to stay informed, but when we move past informed to feeling overwhelmed and often paralyzed and feeling like we’re under constant threat, it’s clearly crossed over into a negative place.”

Finding Balance and Solutions

To maintain a healthy balance, Dr. Teachman suggests limiting exposure to social media and news. While it’s important to stay informed, overdoing it can be detrimental to mental health. Once you’ve read enough to understand what’s happening, focus on engaging in activities that bring you joy and promote your well-being.

When feeling overwhelmed by the news, consider your values and how you can act on them in your daily life. Reflect on who you want to be and what you want to achieve. If you’re not currently living up to your ideal self, think of small steps you can take to get closer to that goal and become more resilient in the face of stress.

Acting Locally for a Global Impact

Dr. Price advises taking a step back from stressors and focusing on local issues. Acting locally on matters that concern you can help maintain your mental health, as global problems can often feel too distant and overwhelming to tackle. While you may not be able to end a war, you can make a difference in your community or contribute to solving a larger problem through local efforts.

Connecting with Others for Mental Well-being

In times of stress, it’s tempting to isolate yourself and withdraw from the world. However, Dr. Teachman emphasizes that this is the worst thing you can do for your mental health. Connecting with others is crucial for maintaining well-being, and sometimes, you can combine social connection with being part of the solution to a problem.

By understanding the impact of doomscrolling, setting boundaries, and focusing on local actions and personal connections, we can navigate the stress of negative news and find balance in our lives.