It Have you ever found yourself scrolling through your phone or computer screen, consuming one negative news story after another, without being able to stop? This habit, known as “doomscrolling,” has become increasingly common in recent years, especially with the increase in access to real-time information and constant exposure to shocking news. In this article, we will explore what doomscrolling is, why it is harmful to your mental health, and how to avoid it.

What is “Doomscrolling”? “Doomscrolling” is a term that describes the habit of consuming an excessive amount of negative or disturbing news in a row, scrolling through endless feeds on social media, news sites, or other digital media. It combines the word “doom” with “scrolling,” suggesting that the person is trapped in a spiral of distressing content.

This behavior is often driven by anxiety or a desire to stay up-to-date, especially during uncertain times such as social or political crises or global pandemics. However, this overconsumption of negative news can create a vicious cycle, affecting mood, mental health and overall well-being.

Why is Doomscrolling Harmful?

When we are constantly exposed to negative news, our brains enter a state of alert and stress. This is because, evolutionarily, we are programmed to pay attention to threats and potentially dangerous information. However, in a digital environment where news is endless and most of it focuses on disturbing aspects, this natural instinct can get out of control.

The negative impacts of doomscrolling include:

Increased Anxiety and Stress: The more you expose yourself to negative information, the more your stress and anxiety levels increase, which can affect your mental health in the long term.

Difficulty Focusing and Productivity: Too much disturbing news and information can affect your ability to concentrate, reducing your performance at work or in school. Vicious Cycle of Negativity: The feeling of urgency to stay informed can lead to a constant repetition of the habit, where you seek out more negative news, which further reinforces anxiety. Tips for Avoiding Doomscrolling If you identify with this practice, don't worry: there are several ways to reduce or eliminate doomscrolling from your routine. Here are some practical tips to help you avoid this habit and have a healthier digital experience:

1. Set Time Limits Set a specific time to get informed about news, such as 15 to 30 minutes per day. Use a timer or apps that limit the time you spend on social media and news sites.

2. Conscious Content Curation Analyze the sources you consume. Follow news outlets and profiles that offer a balanced viewpoint, providing not only negative information but also positive and constructive information.

3. Use Tools to Block Disturbing News Browser extensions like [your extension name] can help block disturbing news or blur negative content, allowing you to choose what you want to see.

4. Take Time Offline Set aside periods of time during the day to completely disconnect from the digital world. Use this time for relaxing activities, such as reading, exercising, meditating, or spending time with friends and family.

5. Create Healthy Routines Start and end your day away from screens. Avoid consuming news first thing in the morning or before bed, as these times are crucial for your mental and emotional well-being.

6. Consume News Actively, Not Passively Be proactive when consuming news: choose topics and themes that genuinely interest you, rather than passively consuming everything that appears in your feed.

Conclusion Doomscrolling is a habit that can go unnoticed, but it has profound impacts on mental health and overall well-being. By setting boundaries, consciously curating the content you consume, and using tools like disruptive news blockers, you can significantly reduce the negative influence of news on your day-to-day life.

Remember: staying informed is important, but taking care of your mental health should be a priority. Try the tips above and see how small changes can make a big difference in your emotional balance.