Unwinding or Escaping: The Difference Between Watching TV and Doomstreaming
Unhealthy Marathon Streaming Transforming Into 'Doomstreaming' Habit
When it comes to taking a break after a long day, nothing beats curling up on the couch and catching up on your favorite shows. However, for some, it becomes more than just relaxation; it becomes a means of escape, often leading to a troubling pattern known as "doomstreaming." In a recent survey on Americans' TV habits, a staggering 73% of participants admitted to binge-watching as a way to manage stress. But what sets doomstreaming apart from a harmless evening of entertainment? Let's take a closer look at the distinction and explore alternative ways to cope with stress.
Doomstreaming differs from casual TV watching in that it goes beyond unwinding and ventures into emotional avoidance, as explained by Mandy Morris, a licensed professional counselor. "While occasional TV viewing can help rest and reset, doomstreaming hours on end is using TV to ignore uncomfortable feelings," she says. Instead of dealing with stressors, doomstreaming merely distracts, delaying the processing of emotions and leading to further stress and anxiety.
Angel Butler, a therapist at Mindpath Health, believes the difference between watching a little TV and doomstreaming comes down to balance and the impact it has on your day-to-day life. "Occasional TV shows might help you unwind, but doomstreaming may stir up negative thoughts and feelings and hinder productivity," she notes. Moreover, doomstreaming can create a vicious cycle of procrastination and stress, potentially leading to even greater feelings of anxiety.
Lauren Freier, a licensed clinical professional counselor, adds that the distinction also lies in presence. "Watching an episode or two to decompress is engaging, aware, and present," she explains. "But when avoiding emotional distress by binge-watching, you are more likely to be in a disconnected state."
The Impact of Doomstreaming on Mental Health
While doomstreaming initially appears to be a means of managing stress, it can ultimately exacerbate feelings of anxiety and depression. "When we don't allow ourselves to experience a complete stress cycle, our nervous systems remain activated," says Victoria Smith, a licensed therapist. Doomstreaming prolongs the dealing with unprocessed emotions, leading to an overactivated nervous system that can cause stress and anxiety.
Additionally, doomstreaming takes away precious time that could be spent on self-care, socialization, or catching up on much-needed sleep. According to Smith, this lack of balance can lead to feelings of guilt, shame, and even deeper depression.
Breaking the Cycle: Moving Away From Doomstreaming
Fortunately, there are better alternatives to doomstreaming when it comes to managing stress. Here are a few low-energy coping strategies to help you unwind without turning to extended TV marathons.
Name It to Tame It
Try writing down or vocalizing how you feel and why you're stressed. This activates the prefrontal cortex and aids in regulating emotions, as explained by Mandy Morris. Similarly, journaling your thoughts for just five minutes can help process emotions instead of pushing them away.
Go Outside
Spending as little as 20 minutes outdoors can lower the levels of cortisol (the stress hormone) in your body, according to a 2019 study in Frontiers in Psychology. Whether you're walking, sitting, or just taking a slow stroll, spending time in nature can help alleviate stress.
Connect With Others
A brief social connection, such as a check-in text, has been shown to release oxytocin and reduce stress-related cortisol, according to Morris. Every time you choose connection over avoidance, you build emotional resilience.
Let Yourself Cry
When you feel pent-up stress energy, it needs an outlet. Sometimes, a good cry is just what you need. Crying releases stress and helps clear out emotions.
Try Gentle Movement
Low-impact activities like stretching or taking a short walk can release endorphins, or "happy hormones," help calm your body, and relieve tension, as explained by Dr. Michelle Dees, a psychiatrist.
Breathe
When in doubt, focus on your breathing. Deep breathing can quickly communicate with your nervous system, helping it shift from a stressed state to a calm one. Try this simple box breathing technique: inhale for four seconds, hold for four, exhale for four, and hold for four before repeating. Just a few minutes of deep breathing can help your body move from a state of stress to a state of calm.
- Mandy Morris explains that while occasional TV viewing can help rest and reset, doomstreaming hours on end is using TV to ignore uncomfortable feelings, leading to emotional avoidance.
- Angel Butler notes that the difference between watching a little TV and doomstreaming comes down to balance and the impact it has on your day-to-day life, as doomstreaming may stir up negative thoughts and hinder productivity.
- Lauren Freier adds that the distinction also lies in presence, as watching an episode or two to decompress is engaging, aware, and present, while doomstreaming as a means of avoidance leaves one in a disconnected state.
- Victoria Smith states that doomstreaming prolongs the dealing with unprocessed emotions, leading to an overactivated nervous system that can cause stress and anxiety.
- According to Smith, doomstreaming takes away precious time that could be spent on self-care, socialization, or catching up on much-needed sleep, which can lead to feelings of guilt, shame, and even deeper depression.
- As alternatives to doomstreaming, Mandy Morris suggests writing down or vocalizing feelings to regulate emotions, spending time outdoors to lower cortisol levels, connecting with others to release oxytocin, allowing oneself to cry to release stress, trying gentle movement to release endorphins, and breathing deeply to calm the body and shift from a stressed state to a calm one.
