Are you constantly scrolling through Instagram or TikTok looking for something fun to do, only to find depressing, negative news or topics instead? mosquito?
You know it’s a vicious circle, right? Well, it turns out there is a term to describe this behavior. It’s called the Fate Scroll, and it’s mentally and emotionally bad for us.
A constant stream of news that constantly bombards us with negative biases can seriously damage our mental and physical health, increase anxiety and stress, and lead to destructive and compulsive behaviors.
What is the Doomscroll?
Doomscrolling (also known as doomsurfing) is the tendency to continually and compulsively scroll through social media feeds, newsfeeds, or other online content platforms that focus on negative or distressing information.
The term became popular in the 2020s, when people spent an excessive amount of time on news updates about infection rates, economic downturns, political unrest, and other disturbing events, especially during the height of the COVID-19 pandemic. I noticed that I was spending
The term “doom scroll” is derived from the word “doom”, which connotes a sense of impending disaster or depression, and the word “scroll”, which refers to the action of moving through content on a digital device.
What effect does the Fate Scroll have on mental health?
The Doom Scroll can negatively affect your mental health on many levels. From causing anxiety to causing depression and stress, fate scrolls have a detrimental effect on overall well-being.
“Body, mind and spirit tend to grow when we engage in positive, uplifting thoughts and activities,” says clinical psychologists. Dr. Carla Marie Manley.
However, when we engage with the Fate Scroll, we actively promote negative thoughts, emotions, and bodily sensations. “In the short term, Fate Scrolls can arouse emotions such as irritability, anxiety, and sadness. there is.”
Given that mental health is related to physical health, it’s not surprising that bad habits like scrolls of fate have a negative effect on the physical body. Dr. Manley adds, “From disturbed sleep to craving comfort foods and overeating, the Fate Scroll can have immediate and negative effects on physical health.”
In the long term, the Fate Scroll may increase levels of the stress hormones cortisol and adrenaline. “Studies routinely show that Chronic elevated levels of stress hormones are associated with many physical health problems, such as heart disease, diabetes and obesity,” Dr. Manley warns.
Why do we keep doomscrolling?
1. We have an innate desire to know better.
It’s human nature to want to know what’s going on in the world, so to speak, the kind of scar that makes you itchy as you scroll through destinies.
“There are various reasons why we want to know information, but it is because we want to unconsciously feel like we are the exception to the rule,” he commented. Justin BakshLMHC, MCAP.
2. Bad news, car accidents, and tense situations come to our attention.
Baksh added: “We look for them, we stare at them, we scroll and look. is.”
Psychology might say that we do this in order to be aware of what happened and, if possible, to avoid that scenario in the future, but there is some justification for this. I have.
3. Humans are designed to be aware of danger.
Faced with fear or threat, a person may resort to hostile or aggressive behavior.
“Continuous exposure to fear-inducing content can lead to a variety of anxiety issues that cause physical and mental discomfort,” warns. Dr. Pavan Madan,Psychiatrist.
4. We want a happy ending.
There may also be a sliver of hope that each piece of news will end well. why? “Remember, the stories you read as a kid usually had a happy ending,” Baksh recalls.
So another explanation for the fate scroll is to see if the results differ from what the headline seems to apply.
If the constant stream of negative news is stressing you out and making you anxious, here’s how to stop the Fate Scroll.
how to stop doomscroll
1. Pay attention to what you are doing and the thoughts and feelings you have while doing it.
Then you can start changing those patterns. “One of the tools I use is to set the lime [a threshold or border] Every day,” says the relationship and communication expert. Chloe Baratore.
Divide a piece of paper into yin and yang activities and write them down as specifically as possible. “When you set up your rymen, you are setting your schedule for the next day, so be specific about how much and how much time you will spend. Organizations are built around actions (yang) and emotions (yin). ‘ she added.
Try to balance both in your day. If you want to doomscroll, put it down. Then see if it’s a good use of your time. You may come up with other ideas for more satisfying or productive activities.
2. Set boundaries.
The habit of scrolling fortunes can be hard to break, but like any bad habit, you can carefully fight the urge to scroll fortunes.
“It’s always important to set boundaries with your social media and news intake as part of basic self-care, but during stressful times, it’s important to avoid the urge to scroll through your fortunes,” says Dr. Manley. says.
Just as we avoid exposing our bodies to harsh or toxic chemicals, it is important to avoid chronically exposing our minds to harmful news. While it’s important to stay on top of current issues, it’s equally important to include only the news you need.
You can also personalize your social media feeds and opt out of sending news articles.
3. Listen to your body and emotions.
You know your body better than anyone. It’s time to hear it.
“When you slow down and listen, your body and mind tell you that you’ve absorbed enough (or the wrong kind) of news. You know it’s giving you a signal to stop being,” advises Dr. Manley.
As if you were eating something bad, your body and mind say, “No!” Put down the fork and push the plate away. ” You can get used to doing the same thing with the Doom scroll and negative emotions.
4. Physically move away from your mobile phone.
This can be very difficult, but just put your phone away from you. Charge throughout the room. Monitor your social media habits.
“Doomscrolling happens because we’ve just gotten into the habit of using our phones,” advises gastroenterologist and medical expert Dr. Vikram Targu.
Stopping this will be easier if you first monitor your social habits and avoid looking at your phone while trying to search for bad news.
“We just remember what it was like. Create a routine so you don’t,” Targue added.
Put down your phone or step away from your computer if the Doom Scroll seems to draw you in. Replace negative behaviors with positive ones, such as breathing exercises, yoga stretches, and creative activities.
5. Set a specific time to log off each day.
“Whether it’s half an hour before bed (which also helps with your sleep habits) or during dinner (which helps you be more mindful of your food and other people), find what’s real for you and focus. Build your strength,”Focus on what’s happening in front of you rather than what you see on the screen,” suggests a certified therapist. Rachel GarstenCo-Founder of Viva Wellness.
Stop and ask yourself. “Am I learning something new, or am I reading the same information stated in multiple different ways?” Because taking a moment to reflect on what’s going on allows you to stop and approve rather than continue the Doomscroll.
You can also prevent fate scrolls by setting a time limit.
6. Ask unexpected questions.
When meeting new people during uncertain times, don’t ask, “How are you?” Instead, ask, “What is your state of mind?” or “What is the most helpful thing you can do during these stressful days?”
“These questions help us get off our normal autopilot reactions and open up conversations that can lead to interesting, deeper connections, and often serendipitous outcomes,” says “Serendipity. Mindset,” author Christian Busch, Ph.D.
7. Expect the unexpected.
Attention is central to noticing the unexpected and turning it into a positive outcome. When we understand how serendipity works, we become stewards of it, and luck no longer just happens to us, but a force we can grasp, shape, and hone. increase.
You can also become a warrior yourself and stay informed by searching for positive news.
8. Avoid social media and the press.
Avoid social media completely as they contain the analytics, algorithms and data used to keep you visiting and scrolling through the site. If that’s difficult, set a time limit for each app.
Most mobile phones have usage time limits that you can design for each app before launching. The same goes for news sites.
9. Practice gratitude.
Doomscrolling makes you forget all the good things in life. So one of her ways to deal with this is to remind yourself daily what you are grateful for. Do you appreciate your pets? mother? You mean you got out of bed this morning? Write it down and paste the list somewhere you can see it.
You can also take five minutes each morning to mentally recollect all the things you are grateful for and the good news you recently heard.
10. Turn off the power early.
Another way to stay away from your phone and social media is to set a timer that shuts down your device at least two hours before bed. This way, you can focus on other things before going to bed at night. You can sleep soundly with peace of mind.
“Staying up late during the Fate Scroll not only interferes with your sleep time, but also makes it harder to fall asleep and get a restful sleep,” added Dr. Madan.
Ally Waranski New York-based lifestyle writer with a focus on health, wellness and relationships. Her work is regularly featured in dozens of digital and print publications.
