Stuck in a Scroll? How Doomscrolling is Harming Your Wellbeing (and Your Career!)
2025-05-18
Forbes
We've all been there – mindlessly scrolling through bad news, feeling increasingly anxious and drained. This 'doomscrolling' habit is more than just a time-waster; experts warn it can seriously impact your mental health and even derail your career goals. But don't despair! This article breaks down the dangers of doomscrolling and gives you practical steps to break free and reclaim your wellbeing.
What is Doomscrolling?
Doomscrolling, a relatively new term, describes the compulsive urge to endlessly consume negative news and information, even when it's making you feel worse. It's a response to anxiety and uncertainty, a misguided attempt to feel informed or in control. However, it often has the opposite effect, leaving you feeling overwhelmed, helpless, and more stressed.
The Mental Health Toll
The impact on your mental health is significant. Constant exposure to negativity can lead to:
- Increased Anxiety and Depression: The relentless stream of bad news fuels anxiety and can trigger or worsen depressive symptoms.
- Sleep Disruption: Scrolling before bed exposes you to blue light and keeps your mind racing, making it difficult to wind down and get a restful night's sleep.
- Emotional Exhaustion: Constantly processing negative emotions takes a toll on your emotional reserves, leading to burnout and a general sense of fatigue.
- Feelings of Helplessness: Doomscrolling can create a sense of powerlessness, making you feel like there's nothing you can do to change the situation.
The Career Cost
Beyond mental health, doomscrolling can negatively impact your career. Here's how:
- Reduced Productivity: Hours spent scrolling are hours not spent on work tasks, leading to decreased productivity and missed deadlines.
- Impaired Focus: Constant distractions weaken your ability to concentrate and perform complex tasks.
- Negative Outlook: A pessimistic mindset can affect your interactions with colleagues and clients, hindering your professional relationships.
- Missed Opportunities: Being absorbed in negative news can prevent you from noticing and seizing new opportunities.
5 Ways to Break the Doomscrolling Habit
Ready to take back control? Here are five practical strategies:
- Set Time Limits: Use your phone's built-in tools or apps to limit your time on social media and news websites.
- Schedule 'News Breaks': Instead of constant scrolling, dedicate specific times of the day to catch up on news, and then disconnect.
- Curate Your Feed: Unfollow accounts that consistently share negative or triggering content. Focus on positive and uplifting sources.
- Practice Mindfulness: When you feel the urge to scroll, pause and take a few deep breaths. Acknowledge the feeling without acting on it.
- Engage in Offline Activities: Reconnect with hobbies, spend time with loved ones, or get outdoors. Anything that shifts your focus away from the screen is beneficial.
Take Control of Your Wellbeing
Doomscrolling is a common habit, but it doesn't have to control you. By recognising the dangers and implementing these strategies, you can protect your mental health, boost your career prospects, and reclaim your time and energy. Start small, be patient with yourself, and celebrate your progress!
