Doomscrolling – what it is and how to prevent it?

We are all guilty of entering a ‘scroll hole’ on our ‘phones’ at times. Here are seven great ways to avoid it

CREDIT: This is an edited version of an article that originally appeared on Happy

The news is a lot at the moment — well, it’s been like this for a few years now, and it’s easy to feel overwhelmed by it. Research has found a 247% increase in Google searches for “terrible morning anxiety,” which has increased significantly since early 2022, and experts believe doom scrolling may be partly to blame.
Scrolling through your phone first thing in the morning is an easy habit to fall into and is most likely contributing to your anxiety. Here are some tips to help you quit and, most importantly, replace doom scrolling with a healthier pastime.

  • Read uplifting newsletters – this It’s still about reaching for your phone, but in a deliberate and meaningful way. Make sure you’re subscribed to inspirational newsletters and add them to a special folder in your emails that you can go straight to in the morning. We recommend: Emma Gannon’s The Hyphen, TED Advise, and Happiful.
  • Make your feed happier – believe it or not, it is possible to make your social media positive. Check who follows you (on Instagram, Twitter, TikTok etc.) and let go of those accounts you don’t feel comfortable with.
  • Read something beautiful – why shouldn’t beauty counteract destruction? Pick up your favorite novel or collection of poems and read in a relaxed manner.
  • meditate – when life gets too much, and that overwhelming feeling creeps in, our brains crave space. Instead of filling it with fear through doom scrolling, opening up a small white space with meditation is a great tool. Even a few slow breaths can make all the difference.
  • make something – unleashing your creative side is a brilliant way to boost your mood, boost your confidence, release stress and give you a sense of achievement. Draw a pattern, write a piece of flash fiction, do a puzzle – anything to get those creative juices flowing.
  • Call a loved one – connecting with others often gives us a large dose of perspective and gratitude. Calling a friend or family member can remind us that we have people in our lives that we care for and take care of us. The next time you reach for your phone, skip Twitter and talk to someone you care about!
  • Excercise – the best way to release your stress is to move your body often! Go to your music library, play a song you like and get started. Whether it’s your favorite pop song to play while doing that HIIT circuit in your living room you learned during the first lockdown, a power ballad to get you through a morning job, or a softer playlist to relax you with some yoga , the most important thing is that you feel more in your body than your fear.
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Doomscrolling – what it is and how to prevent it?

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