Is Doomscrolling News Leading to Your Digital Addiction?

09/03/2024

Key Takeaways

01. Modern technology has allowed us to be more plugged in and informed than ever, but it has also led to a novel issue: doomscrolling news.

02. Adding to this issue is social media and digital addiction, further pushing us towards news overload.

03. Doomscrolling can lead to a plethora of mental and physical health issues such as anxiety, depression, and poor sleep.

04. Using techniques and tools like a breathing necklace can help you kick that doomscrolling news habit and digital addiction, helping you to relax and unwind.

Taking Time to Decompress During News Overload with a Breathing Necklace

Staying informed about the world’s current events has never been easier. While that can be a great way to learn about new information and stay abreast of trending topics like politics, climate change, social movements, and the stock market, it’s also led to a serious problem: news overload. There’s an endless source of media outlets that are constantly publishing articles regarding all sorts of topics. And, there is no shortage of formats to receive news, including papers, online websites, news apps, and social media. This new age ability may have you stuck in a digital addiction and increasingly common problem: doomscrolling news.

This habit can sneak up on you and lead to a plethora of mental health concerns. It already is for many people around the world. Could you be suffering from doomscrolling news? Here are some signs to look out for and why implementing methods like using a breathing necklace can help you break this harmful pattern.

What is Doomscrolling News?

Have you ever found yourself endlessly scrolling through news articles, social media feeds, or headlines, even though each one makes you feel more anxious or overwhelmed? That's what's known as "doomscrolling." This term has gained popularity in recent years, especially during times of widespread uncertainty or crisis. Doomscrolling describes the habit of continuously consuming negative news, often to the detriment of our mental well-being. It’s like looking at a car crash. You just can’t look away even though you know you should.

When we doomscroll news, we're often driven by a mix of curiosity and the need to stay informed. However, this behavior can have serious consequences. According to a survey of therapists conducted by Grow Therapy, 99.6% said that news consumption can have a negative impact on mental health on some level.

A Current Example of Doomscrolling News: The 2024 Election

A current example of doomscrolling news is the 2024 U.S. presidential election. As the political landscape becomes increasingly polarized, many people are glued to their screens, obsessively checking for the latest updates on candidates, polls, and debates.

News outlets and social media platforms are filled with sensational headlines, alarming predictions, and heated discussions. They want you to click on their article and not their competitors. This constant flow of information, often spun in an alarmist angle, can make it feel like the stakes are higher than ever, and missing even a small update could mean being left out of crucial developments. Who said what, where, and when? What does it mean for the country and for you?

For instance, as election day approaches, you might find yourself refreshing news apps, scrolling through Twitter, or diving into Reddit threads to catch the latest controversies, conversations, and memes. Is any of this sounding familiar?

The urge to stay informed, combined with the fear of missing out (FOMO), can make it hard to step away from learning more and contributes to a growing sense of anxiety and digital addiction.

With increasing focus on the political race this year in the United States as well as economic and environmental concerns, you might be experiencing this new phenomenon. Have you found yourself doomscrolling news this week? Maybe even today? Awareness is the first step towards breaking the habit!

How is Social Media Playing a Role in Doomscrolling News and Digital Addiction?

Social media has become an integral part of our daily lives, offering an easy way to stay connected with friends, family, and the world at large. But. It also plays a significant role in the development of a digital addiction and the habit of doomscrolling news. About half of U.S. adults (53%) say they get news from social media “often” or “sometimes.”

Social media platforms are designed to keep us engaged with tailored algorithms and clickbait headlines, and this design can have profound effects on our brain and mental health, particularly when we consume negative or distressing news. It’s like looking at one car crash after another. That’s not healthy for your state of mind!

The Health Consequences of Social Media, News Overload, and Negative News

When we scroll through social media, our brains are bombarded with a constant flow of information—news updates, personal stories, and various types of media. This steady stream of content can activate our brain's reward system. Social media platforms use algorithms to show us content that's likely to grab our attention, often highlighting sensational or emotionally charged news. These kinds of posts can trigger strong emotional reactions, leading to the release of dopamine, the "feel-good" chemical in our brains.

But not all dopamine release is good. When we habitually seek out negative or distressing news, our brain's reward system can go into overdrive. This can create a loop where we keep looking for more of the same content to get that dopamine hit, much like how addictive behaviors develop. The instant gratification of feeling informed or in control can drive us to keep scrolling, even when the content is harmful to our mental health. Before you know it, you're doomscrolling news, caught in the grip of digital addiction.

The Impact on Mental Health

The overconsumption of negative news on social media or any platform can have several negative effects on mental health. Research has shown that constant exposure to negative news and news overload can lead to increased stress, anxiety, and depression. This is partly because the brain is not good at distinguishing between real threats and perceived threats from digital content. As a result, the body’s sympathetic nervous system is activated, leading to a fight-or-flight reaction, releasing stress hormones like cortisol. Over time, chronic exposure to stressors, even virtual ones, can contribute to long-term mental health issues.

This information supports a survey conducted by the American Psychological Association that found that 68% of adults in the United States say that the news causes them stress, and 56% say that it causes them anxiety or fatigue .

Moreover, social media's emphasis on sensational stories and breaking news can create a distorted view of reality. The algorithm-driven nature of these platforms often amplifies negative news, making it seem more prevalent than it actually is. This can lead to a phenomenon known as "mean world syndrome," where individuals perceive the world as more dangerous and hostile than it truly is, exacerbating feelings of fear and hopelessness. It can also lead you to feel desensitized or struggling with cognitive overload, making it harder to think clearly, make decisions, or focus on other tasks. This can contribute to feelings of overwhelm and burnout.

Physical Health Consequences

The effects of doomscrolling are not limited to mental health; they can also manifest physically. Chronic stress, often triggered by constant exposure to negative news, can lead to a range of physical health problems. These include headaches, digestive issues, and sleep disturbances. The body's stress response, triggered by frequent alarming news, can also lead to an increase in cortisol levels, which, over time, can weaken the immune system and increase the risk of chronic conditions such as heart disease and hypertension .

Symptoms of News Overload and Digital Addiction

Recognizing the symptoms of doomscrolling and news overload is crucial for mitigating its effects. Stop looking at the car crash!!!

Some key indicators include:

Increased Anxiety or Stress: Constant worry about current events or an inability to focus on anything else.
Fatigue: Feeling mentally and physically drained from consuming too much information.
Difficulty Sleeping: Trouble falling asleep or experiencing restless sleep due to heightened anxiety.
Changes in Mood: Experiencing mood swings, irritability, or feelings of hopelessness.
Avoidance of Daily Activities: Losing interest in hobbies or activities you once enjoyed because of a preoccupation with news consumption.
Physical Symptoms: Headaches, muscle tension, digestive issues, or other stress-related symptoms.

If you answered yes to any of these symptoms and find yourself often jumping from one news article or social post to the next, you may be in the clutches of doomscrolling news.

How to Stop Doomscrolling News

Breaking free from the cycle of doomscrolling and managing news overload can be challenging, especially when our devices and news platform notifications are designed to capture our attention. However, by implementing mindful practices and setting boundaries, you can regain control over your media consumption and protect your mental and physical well-being. Here are some practical steps to help stop doomscrolling news and manage information intake effectively.

Combine a Variety of Techniques to Break the Digital Addiction

1. Set Specific Time Limits for News Consumption

One of the most effective ways to reduce doomscrolling is to set designated times for checking the news. Only check news updates in the morning and evening, for example, to avoid constant updates throughout the day. If you find yourself still stressed after reading, reduce that to only once a day. Setting a timer can also help limit the time spent on news apps and social media, ensuring you don't get caught in a scrolling spiral.

2. Curate Your News Sources

Not all news sources are created equal. Focus on following reliable, balanced news outlets that provide accurate information without sensationalism. Avoid sources known for spreading misinformation or using fear-based tactics to attract attention. This approach can help reduce anxiety and ensure you're getting a more balanced perspective. With the power to access the great wide web comes great responsibility.

3. Practice Digital Detox

Taking regular breaks from digital devices can be incredibly beneficial. Consider setting aside time each day where you completely disconnect from screens, such as during meals or before bedtime. Additionally, planning a full day without electronic devices can help reset your relationship with technology and reduce dependence on constant updates. It may sound scary, but it’s good for your brain!

4. Be Mindful of Social Media Use

Social media can be a significant contributor to news overload and doomscrolling. To manage this, consider unfollowing or muting accounts that frequently share distressing news or negative content. Stay far away from "World on the Brink of War: Is This the End?” or "Shocking Truth Revealed: What They Don’t Want You to Know!" Instead, follow accounts that promote positivity, inspiration, or your interests. Social media platforms often allow users to adjust notification settings, which can help reduce the temptation to constantly check for updates.

5. Engage in Positive Activities

Filling your time with positive and fulfilling activities can help distract from the urge to doomscroll news. Engage in hobbies, exercise, read books, or spend time with loved ones. Activities that promote relaxation and mindfulness, such as meditation, yoga, or spending time in nature, can be especially helpful in reducing stress and anxiety. Anything to get your mind away from the dangerous world of news overload.

6. Seek Support

If you find it challenging to break the habit of doomscrolling, consider seeking support from friends, family, or a mental health professional. Sometimes discussing your feelings and experiences can provide relief and offer new perspectives. Cognitive-behavioral techniques, often used in therapy, can also be effective in changing thought patterns and behaviors related to news consumption.

7. Be Aware of Physical and Emotional Cues

Pay attention to how your body and mind respond to news consumption. Notice any physical symptoms, such as increased heart rate or muscle tension, and emotional reactions, like anxiety or irritability. Recognizing these cues can help you take a step back and assess whether your current news consumption is healthy. Breaking the pattern is key to giving your mind the break it is asking for.

8. Limit Exposure to Breaking News

Breaking news is often filled with speculation and incomplete information, which can heighten anxiety. Instead of constantly checking for updates during developing stories, wait for more comprehensive reports that provide a clearer picture. This can help reduce unnecessary stress and provide a more accurate understanding of events. Remember, they used to only release the newspaper once a day or even once a week!

Using a Breathing Necklace to Supplement

Using a breathing necklace to break doomscrolling news and that digital addiction can be an incredibly helpful addition! Here’s why.

1. It Promotes Mindful Breathing

Doomscrolling and news overload often lead to shallow, rapid breathing, a common physical response to stress. Shallow breathing can exacerbate feelings of anxiety and tension. A breathing necklace encourages deep, slow breathing, which activates the parasympathetic nervous system. This system is responsible for the "rest and digest" response, counteracting the body's stress reaction and promoting a state of relaxation. It’s basically telling your body that it’s safe and it can chill out.

2. It Enhances Focus and Awareness

Mindful breathing encourages present-moment awareness, helping you become more attuned to your thoughts and emotions. Did you see a notification pop up on your phone that stressed you out? Reach for the necklace instead of clicking to read more! When using a breathing necklace, the simple act of focusing on the breath can disrupt the automatic, compulsive nature of doomscrolling news. This increased awareness can help you recognize when you are becoming overwhelmed and make a conscious decision to step away from screens.

3. Encourages Healthy Habits

Incorporating a breathing necklace into a daily routine can serve as a gentle reminder to prioritize mental health and self-care. You’d be amazed at how much better you feel overall just by getting your breathing under control. This small but intentional act can lead to the adoption of other healthy habits, such as taking regular breaks from screens, engaging in physical activity, or practicing other forms of mindfulness and relaxation. Instead of reaching for your phone to check the news, grab your breathing necklace instead!

4. Portable and Convenient

A breathing necklace is a portable tool that can be used anywhere, making it easy to practice mindful breathing in whatever situation you find yourself in. Whether at home, at work, or on the go, wearing the necklace provides a constant reminder to take a moment for self-care, especially during times of high stress or anxiety triggered by news consumption. With phones and tablets that are on the go with us, it’s important to have something with you that can be used to combat news overload and that digital addiction.

How to Use a Breathing Necklace to Combat Doomscrolling

To use a breathing necklace, simply inhale deeply through the nose and then exhale slowly through the pendant. The slowed exhalation helps to stimulate the vagus nerve, letting your body know that it’s safe and promotes relaxation. Repeat this process for a few minutes, focusing solely on the breath and the sensation of the exhale. This practice can be particularly helpful during moments of high anxiety, such as after reading distressing news or during a stressful day.

What’s the Best Breathing Necklace?

The Shift! Our breathing necklace is crafted from medical-grade 316 stainless steel and uniquely embedded with precious metals to ensure durability and resistance to scratches and fading. Its design features a carefully engineered chamber that extends your exhale to over 8 seconds, allowing you to experience the calming effects of mindful breathing.

To help you maximize the benefits of the Shift necklace, we offer complimentary access to TKM: The Komuso Method. This program includes a daily routine designed to integrate effective breathing practices into your life, making it easier to manage the mental strain from doomscrolling and news overload as well as a laundry list of other stressful situations. The course focuses on breathwork, emotional awareness, and cognitive techniques, empowering you to create a habit of calm and resilience.

Whether you're overwhelmed by doomscrolling news, experiencing stress from news overload, or dealing with harmful habits like digital addiction, our breathing necklace is a valuable tool for regaining peace and clarity. By incorporating the Shift into your daily routine, you can counteract the effects of negative news consumption, reduce anxiety, and cultivate a more balanced and serene state of mind.

Using a breathing necklace is also a great resource for kicking any bad habits you may have picked up while battling these mental states, like digital addictions, vaping, cravings, or Zyn pouches. While they might have made you feel better in the moment, many of these coping mechanisms can actually cause you to feel more anxious in the long-term and negatively impact your health.

Combined with the other techniques mentioned above, you can take control of your peace and overcome those bad habits!

The Shift breathing necklace, so much good in one breath.

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