If you read my last blog post about “unplugging to reconnect,” you know how I’ve been feeling about my phone lately. It is way too easy to reach for my phone when I’m procrastinating, bored, or wanting to take my mind off things.
This may come as no surprise, but this act that is sometimes referred to as “doom scrolling” is actually not great for both our mental and physical health. An article by Kenneth R. Rosen explains that “anyone scrolling on their phones for extended periods and misusing social media faces an elevated risk of depression, anxiety, loneliness, self-harm, and suicide.” Yikes.
The author also notes how doom scrolling can become an unhealthy coping mechanism, and it is “essentially an avoidance technique used to cope with anxiety.” But the unfortunate truth is that this avoidance technique can actually be one of the main sources taking us away from actual life-giving activities such as good sleep, meaningful interactions, and others that truly support our mental wellbeing. It’s a vicious cycle, and not an easy one to break, especially since so many of us rely on social media to stay updated on current events.
So…what can we do to break the cycle?
The author of the article states the importance of being aware of your thoughts and feelings when you’re in the middle of a doom scrolling session. This might look something like this - putting your phone down for a second, taking a deep breath, and evaluating whether the scrolling is giving you life at that particular moment. Maybe it's asking yourself, “what is my purpose for being on social media right now?” Being aware of our own thoughts and behaviours can really help us to be more intentional with how we’re spending our time.
Another helpful suggestion from the author is to set boundaries for yourself, and in some cases, these are physical boundaries, such as leaving your phone in another room. This is one habit that I try to implement, especially when I’m setting aside time to do school work or spend meaningful time with friends. I know that my phone is a distraction for me, so being aware of this helps me to be intentional in being able to focus on present tasks.
Like any habit, it takes time to develop, so give yourself some grace if it's harder than you thought to put your phone aside. Maybe, just maybe, these efforts can help us to feel more connected to ourselves and others, and help to ease some anxiety. Consistency is key!
Reference:
https://www.wired.com/story/how-to-stop-doomscrolling-psychology-social-media-fomo/
