(image: Brian McGowan, Unsplash)
In 2024, there is a growing awareness of the effects associated with constantly consuming negative news, a behaviour commonly known as “doomscrolling.” Media and constant news updates often fuel this habit of seeking out distressing information. Sadly, this can have serious implications for both physical and mental health.
Recent conversations among health experts have shed light on the link between doomscrolling and the increase in Substance-Induced Anxiety Disorder (SIAD) as well as panic attacks. As someone who writes on mental health, I wanted to delve into this correlation, providing insights and practical tips to protect your health in a world that appears to be in a perpetual state of crisis.
What is the Meaning of Doomscrolling?
Doomscrolling involves the consumption of news. Consumers caught up in this cycle feel compelled always to follow disasters, political unrest, environmental crises, and other distressing events, resulting in prolonged exposure to negative media. Additionally, some may even engage in extended sessions of watching vertical, short-form videos without awareness of the passage of time.
We can admit staying informed is important. However, constant focus on distressing media can affect one’s well-being.
Psychological Effects of Doomscrolling
The brain is naturally inclined to react to threats with a fight-or-flight response—a survival instinct ingrained in our biology throughout history.
However, when the mind is activated by immediate non-physical threats, like distressing news, it can result in prolonged stress. This prolonged state of vigilance can heighten anxiety levels over time potentially leading to anxiety disorders and panic episodes.
However, why is it so addictive to watch distressing news? Well, engaging in doomscrolling triggers the activation of dopamine receptors, which provides short relief from anxiety, despite the eventual worsening of mood.
What is more concerning is individuals often revert to doomscrolling in an attempt to alleviate their distress, perpetuating the cycle of negative emotions.
Link to Substance-Induced Anxiety Disorder
Substance-induced Anxiety Disorder (SIAD) begins to show its ugly face when symptoms of anxiety or panic stem directly from substance consumption, withdrawal, or exposure to substances. Common culprits include caffeine, alcohol, nicotine, and certain prescription drugs.
People who engage in doomscrolling may resort to substances like alcohol or prescription drugs as a coping mechanism for the anxiety and stress triggered by the news they consume. This could establish a cycle where substance use provides relief from anxiety symptoms but later worsens them, possibly resulting in SIAD.
Real World Implications – Panic Attacks
Panic attacks are episodes of fear that may manifest as heart palpitations, sweating, trembling, etc. Sometimes there is even an overwhelming sense of dread and fear of losing control.
For those who are exposed to negative news, unfortunately their threshold for panic attacks may be lower. Substances used to manage this stress can further decrease this threshold, making panic attacks more frequent and intense.
(image: Mark Adriane, Unsplash)
Tips for Breaking This Habit
Breaking free from the cycle of doomscrolling requires effort and specific strategies. Here are some “practical?” steps you can follow;
1. Establish Strict Time Boundaries
Hold yourself to designated times during the day for checking the news and make a commitment to stick to these schedules. Utilizing apps restricting your access to websites or social media platforms can help you maintain this routine.
2. Customise Your Social Media Content
Take a role in curating your social media feeds by including uplifting content. Follow accounts that share stories or even your city media feeds to create a balanced experience alongside the inevitable negative news we all have to see.
3. Try Healthy Coping Mechanisms
It may be time to hit the gym. Or engage in activities such as yoga or jogging. Better yet, incorporate mindfulness techniques like meditation or diaphragmatic breathing. Finally, find a way to express yourself through creative endeavors like writing or painting.
4. Consider Professional Support
If needed, and if feelings of anxiety or panic become overwhelming, seek assistance. A health professional can always be beneficial. Therapists can offer personalized coping strategies tailored to meet your needs, as we are all different in what triggers our anxiety.
5. The Inevitable – Keeping in Touch
Even as a mental health writer, I can be better at this one. Having ties with friends and family can ease stress and worry. Interacting regularly can shift our focus away from the constant stream of negative news.
In the end, while staying informed is important, it’s also vital to strike a balance in how we consume news. Recognizing the signs of scrolling through distressing content and taking proactive measures to lessen its impact can help prevent the development of more severe anxiety issues and panic attacks. The world has changed, and mental health is important, so by being mindful and adopting coping strategies, we can safeguard our well-being during these challenging times (no matter where we are located.)
By being aware of how our media intake affects our health, we can navigate the age without falling prey to its negative aspects. Remember, it’s completely fine to unplug for the sake of your well-being.
Charles Watson is a freelance blogger.
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