How To Recover From Doomscrolling
First step, put down your phone.
If you’re based in the U.S., you’ve probably been sucked into hundreds of headlines that scream “impending doom.” From current politics to its inevitable trickle effects, “How to Stop Doomscrolling” is now trending on Google with a 250% increase in searches. To keep it short: doomscrolling overwhelms you and you need a break. The constant loop of bad news keeps your nervous system in a panic state and can not only harm your mental health, but make you irritable, too. If this feels like you, keep reading for tips.
Doomscrolling, the latest term to describe our habitual survey of distressing information, is unfortunately something we all do. “A person who is ‘doomscrolling’ often continues to engage with the information even after they’ve learned much more than they would reasonably need to know about the topics they are scrolling through,” says Jacob Fisher, PhD, assistant professor of advertising at UIUC in an interview with Insider.
When there are so many things happening in the world, it can be extremely exhausting to engage, especially when other responsibilities are weighing on us. Going about our daily lives can lose meaning and purpose when we feel like everything around us is crumbling. While it is important to stay abreast of current events, enduring a daily onslaught of upsetting content inevitably wreaks havoc on our mental health.
It might be time to tap into what we call a “palate cleanser.” Think of the show Hot Ones, ”the show with hot questions and even hotter wings.” You know those clips of celebrities like SZA and Cardi B sipping milk in between insanely hot bites? The milk is their Palate cleanser — and if you’ve been doomscrolling, you need one, too.
Next, create a list of your top palate cleansers. This can span from a funny comfort show, like Bob’s Burgers or Real Housewives. Alternatively, have a go-to “Feel Good” playlist that gets you dancing versus sulking.
Lastly, its important to “break the cycle” with doomscrolling entirely. As Sherry Benton, Ph.D. told PsychologyToday: “Change what you are reading and watching… Once you start doing this, your news algorithms will change, and you will get more articles about these things and fewer gloom and doom articles.”
Being fully present and immersed in the present and amplifying small joys can be a powerful antidote to the emotional hangover doomscrolling can cause as it is equally as crucial to cultivate a state of peace in these chaotic times. Continue scrolling to learn tips and tricks to combat doomscrolling.
Create a gratitude list.
Writing down the things you’re grateful for, whether it be having a warm bed or an exciting event on the horizon can pull us back into the present moment and remind us of how many good things there are in our life.
Spend time in nature.
The earth’s expansive beauty does too good of a job at reminding us of the bigger picture. Going for a hot girl walk or taking yourself on a picnic can help you tap into your senses and relax your mind.
Surround yourself with people.
The global pandemic as well as other events have truly solidified how social human beings are as creatures. While learning how to enjoy being alone is important, there are some voids that just can’t be filled and spending time with those you love can truly fill your cup, reminding you of all the joys and adventures the future has in store for you.
Volunteer and give back to your community.
There are many systemic issues that cannot be solved by frantically scrolling through CNN. Being active in your community and working alongside like-minded people to clean your local park or help out your neighborhood Planned Parenthood can not only help you realize that there are other socially aware, good-hearted folks out there, but that the revolution is a grassroots effort.
Get creative.
Channeling your emotions through art or a hobby can be a wonderful way to shake off the Sunday scaries. When life starts to feel overwhelming and things are crashing down, picking up a paintbrush or pen can be extremely cathartic.
