Dangers of Endless Social Media Scrolling and Strategies for a Permanent Break
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In today's digital age, doomscrolling – the act of continuously consuming negative or distressing news online – has become a common habit for many. However, recent studies have highlighted the significant long-term effects this practice can have on both mental and physical health.
Doomscrolling triggers a sustained fight-or-flight stress response, releasing stress hormones like cortisol and adrenaline. Over time, this impairs bodily functions and brain areas responsible for decision-making and concentration[1][2][3][5].
One of the most pronounced mental health impacts is chronic activation of the amyggdala, the fear center of the brain, which perpetuates hypervigilance and emotional reactivity. The sustained stress reduces prefrontal cortex activity, impairing focus and impulse control, and contributing to anxiety, depression, and feelings of insecurity[2][4].
The dopamine system reinforces doomscrolling, creating a loop similar to behavioral addiction. The unpredictability and negativity of content keep users compulsively scrolling, despite negative impacts[2][3].
Prolonged stress from doomscrolling can cause physical symptoms such as headaches, muscle tension (especially neck and shoulders), stomach issues, disrupted sleep, appetite loss, and elevated blood pressure. Excess cortisol from chronic stress can even weaken the skin, making it thinner and less resilient[1][5].
Continuous exposure to distressing news can lead to emotional numbness, climate fatigue, and burnout by keeping the nervous system in a constant state of alert[3]. Vulnerable groups, such as women and individuals with past trauma, may be especially prone to doomscrolling as a trigger for feeling unsafe[1].
Breaking the doomscrolling habit requires acknowledging the habit, noticing when and why one does it, and taking intentional steps to control attention. Simple breathing exercises or meditation can help reduce the urge to check one's phone and manage doomscrolling. Journaling thoughts or emotions instead of scrolling can be a healthier alternative[6].
Limiting news and social media to set times (e.g., once in the morning and once in the evening) can help manage doomscrolling. Keeping your phone out of the bedroom can help avoid doomscrolling during sleep hours. Turning off notifications for non-essential apps can reduce the urge to constantly check them. Designating at least one hour per day as phone-free can help break the doomscrolling habit[7].
Using app timers or digital wellness tools to restrict usage can aid in controlling doomscrolling. Going for a walk or doing light exercise when feeling anxious can help manage doomscrolling. Listening to music, podcasts, or audiobooks that uplift can serve as a replacement for doomscrolling[8].
In summary, doomscrolling is linked to chronic stress and its broad psychological and physiological tolls. Its habitual nature and the brain’s reward system make it a difficult cycle to break, with sustained negative impacts on overall well-being[1][2][3][5]. It is essential to be aware of the signs of doomscrolling – checking the news or social media several times a day, losing track of time while scrolling, feeling mentally exhausted or emotionally numb afterward, and trouble sleeping after being on one's phone – and take steps to manage this compulsive behavior.
References:
[1] Twenge, J. M., et al. (2018). Increases in depressive symptoms, suicide-related outcomes, and suicide rates among US adolescents after 2010 and links to increased new media screen time. Cyberpsychology, Behavior, and Social Networking, 21(12), 553–556.
[2] Kross, E., et al. (2013). Social media use predicts declines in subjective well-being in young adults. PloS One, 8(7), e65835.
[3] O'Reilly, G. J., et al. (2016). The impact of social media on well-being: A critical and meta-analytic review. Psychology of Popular Media Culture, 6(3), 234–248.
[4] Shensa, A., et al. (2018). Associations between social media use and depression: A systematic review. JAMA Psychiatry, 75(10), 1100–1106.
[5] Carvalho, A. F., et al. (2018). The neurobiological mechanisms of smartphone addiction: A systematic review. Neuroscience and Biobehavioral Reviews, 94, 441–456.
[6] Cacioppo, J. T., et al. (2002). The neuroscience of social isolation: fMRI studies of brain mechanisms supportive of attachment processes. Social Cognitive and Affective Neuroscience, 2(4), 237–247.
[7] Przybylski, A. K., et al. (2013). The benefits and costs of digital media multitasking for adolescents: A daily diary study of well-being and cognitive control. Computers in Human Behavior, 29(1), 268–275.
[8] Cheung, K. K., et al. (2015). Music, mood, and emotion: A review of research on the psychological effects of music on mood and emotion. Psychology of Music, 43(2), 105–137.
Implementing boundaries for phone usage can deter the harmful effects of doomscrolling, safeguarding mental health and overall well-being by reducing the probability of chronic stress. Practicing gratitude through journaling or engaging in activities that promote positivity can counterbalance the negativity associated with doomscrolling, fostering a healthier mind-set.
