Doomscrolling: Is non-stop distressing news scrolling fuelling anxiety?

SINGAPORE — In the ever-connected world today, the familiar and constant stream of notifications beckons us towards our smartphones - and they could be luring us into a digital vortex of despair.

We're all guilty of it to some extent: a quick glimpse at our screens for the latest update, only to find ourselves tumbling headfirst into a relentless cascade of bad news.

The transition from one global catastrophe to another is enough to make your head spin. Just as the COVID-19 pandemic appeared to be waning, we were thrusted into the heart of the war in Ukraine and, from there, to the escalating conflict in Gaza.

Every scroll of the news feed reveals a world marred by suffering, with images of burned children and lifeless civilians haunting our screens. For me, was a disheartening and disorienting experience, and I couldn't help but wonder if I was the only one feeling this way.

Doomscrolling and its impact on mental health

A glance at my social media feeds, however, confirmed that I was not alone; friends and acquaintances who are in their 20s and 30s also shared the distressing news, highlighting the pain and despair that had become so prevalent in our lives.

The anxiety and sadness I experienced, along with my difficulty in sleeping while consuming this content, intrigued me as well, prompting me to delve deeper into this phenomenon.

It led me to a term that encapsulated this modern malaise: Doomscrolling. It's the compulsion to keep scrolling through bad news, even when it's saddening, disheartening or downright depressing.

I discovered that this habit had surged dramatically since the onset of the pandemic. A 2022 study published in the Health Communication journal shed light on the scale of the issue, revealing that 16.5 per cent of participants exhibited a "severely problematic" habit of consuming negative news.

The research also linked this relentless exposure to bad news with "greater mental and physical ill-being", with stress, anxiety and depression among the unfortunate outcomes.

The psychological toll of constant exposure to negative news

Claire Leong, a counsellor at Sofia Wellness Clinic, delves into the profound impact of constant exposure to negative news and social media content on an individual's mental well-being.

She highlights the inherent empathy of human beings, which makes us naturally sensitive to the pain and suffering of others.

"Humans are generally social creatures meant to live within societies and communities," she explains.

"Most of us are empathetic beings, which means we can feel for other people - for example, if we watch someone kick the table on accident while walking, we cringe and can almost feel the pain in our own bodies.

"It is natural that we will feel unpleasant emotions when we consume negative news and social media content, such as those about war and suffering. It would be surprising - and worrying - if someone derived happiness from watching video after video of people in pain and suffering."

According to Leong, constant exposure to such distressing content can lead to desensitisation, which occurs when an individual becomes less emotionally responsive to a particular stimulus due to repeated exposure.

"This could lead to us having reduced empathy for those around us because we keep seeing these bad things happening all the time on social media," she said.

Furthermore, this persistent exposure can distort one's sense of normalcy. Leong points out, "We may end up believing that it is normal to respond with violence if we are constantly consuming content about people responding violently."

Depending on the algorithms that curate an individual's social media feed, they may also be exposed to extreme views that deviate from societal norms, such as extremely racist or sexist perspectives.

She elaborates, "If we were to accept and internalise these views, it could lead to us facing social issues such as being unable to maintain friendships because we hold such extreme views."

How can you identify signs of doomscrolling?

Regarding identifying the signs, Dr Geraldine Tan, a principal psychologist at The Therapy Room, highlights the insidious nature of constant notifications, which can become a compulsion.

"You want to be notified about everything; that's the first thing - those pop-ups on your screen, and you keep getting pinged with notifications like, 'Oh, this article and that article and this article'," she explains.

These notifications can make individuals feel compelled to keep up with every piece of news, further exacerbating the cycle of doomscrolling.

Dr Tan explains that during highly-significant events, people tend to immerse themselves in news consumption. She notes,"We do see that when a big situation is happening, such as the war, or during the COVID-19 pandemic, people were fixated on the numbers."

This pattern of excessive news consumption, however, can lead to heightened anxiety and stress.

Dr Tan also discusses the relentless cycle of clicking from one article to another, which can keep individuals glued to their screens for hours. "They stay on that content for an extended period of time. They click on one article, but more often than not, there's another hyperlink leading to another article. And then that article has another hyperlink to yet another article."

She pointed out the addictive nature of this behaviour and the difficulty individuals face when trying to break free from it. Dr Tan also sheds light on the risk of encountering less reliable sources when pursuing an ever-expanding list of articles.

"You may start from a very legitimate website, but as you keep clicking and clicking with no end, you might eventually land on a website that doesn't provide the most accurate news."

Unmasking the paradox of doomscrolling

Dr Priya Fafat, a psychotherapist and counsellor at the Holistic Psychotherapy Centre, also highlights the dichotomy of doomscrolling, as people often engage in it intending to reduce anxiety and gain a sense of control.

She explains, "Sometimes I'm anxious, thinking about what might happen. I want to be better prepared for when something does occur. We're all hardwired with that survival instinct."

However, the irony lies in the fact that doomscrolling, which is meant to alleviate anxiety, can have the opposite effect. Dr Fafat says, "The more you sit and scroll, and the more you sort of live in this cesspool, it reinforces that negative mood state."

This process can lead to an intensification of negative emotions, resulting in feelings of fear, worry, helplessness and hopelessness.

She also points out the unintended consequences of mindlessly scrolling through negative news and warns that it can make existing mental health issues worse. "It could make one more anxious and even trigger a panic attack, which can worsen an existing personality trait or mental health condition," she explains.

To combat this behaviour, Dr Fafat suggests self-awareness as a crucial tool. She advises individuals to pay attention to their emotional states while doomscrolling.

She explains, "The way it works is to bring in some self-awareness and prudence. While scrolling, it's crucial to take a moment and reflect on 'What am I feeling?', 'What is this making me think?'

"And if you notice it is making you feel worse, more anxious, and think about the worst possible outcomes, then that's a red flag and a signal to stop."

This self-reflection can help individuals recognise the detrimental effects on their mental health, she added.

Recognising the toll and choosing change

In the depths of doomscrolling, it's easy to lose sight of the impact on our lives. The sleepless nights, the gnawing anxiety, and the physical symptoms — these are the costs of our constant engagement with negative news.

Yet, there's hope. The journey towards a healthier relationship with news and social media may be challenging, but it's worth embarking upon. By connecting with our own emotions and recognising the harm this digital vortex can inflict, we can take the first steps towards change.

The choice is ours to make, and the impact can be profound.

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