9 Ways to Stop Doomscrolling From Ruining Your Relationship

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Have you ever found yourself stuck on your phone, reading one sad news story after another? That’s called doom scrolling. While it’s easy to get lost in the world of never-ending bad news, it might be causing problems you haven’t noticed. 

Spending too much time on these stories can make us feel down and take time away from our friends and family. What if this habit is pushing the people we care about away? 

Let’s look at 8 simple ways to figure out if doom scrolling is messing with your friendships and family ties. Knowing these signs can help you get back on track and keep your close ones, well, close.

Is doomscrolling ruining your relationships?

In the digital age, new behaviors emerge that can drastically affect our daily lives and interpersonal relationships. One such behavior is “doomscrolling.” But what is the doomscrolling meaning? 

At its core, doomscrolling is the act of continuously scrolling through negative or distressing news online, even when it evokes feelings of fear, anxiety, or sadness. The doomscrolling definition isn’t just limited to news; it can also encompass endless social media feeds filled with distressing updates or troubling trends.

While “doomscrolling” might seem like a modern term, many will find its doomscrolling tradition similar to older terms signifying obsessive and harmful behaviors. Just as one can get lost in a book, one can also lose themselves in the endless scroll of bleak updates. 

To illustrate with doomscrolling examples, think of the individual who can’t stop checking their phone for updates on a natural disaster or the person incessantly reading about political controversies late into the night, ignoring their partner beside them.

5 impacts of doomscrolling on relationships

In today’s hyper-connected world, our constant access to news, updates, and information has given rise to a new behavior: doomscrolling. But what is doomscrolling? It’s the act of compulsively scrolling through negative or distressing news online. 

This might sound familiar to some, but the real question is, what does doomscrolling mean for our relationships and emotional health?

Understanding this behavior can shed light on its broader implications. Here are five impacts of doomscrolling on our interpersonal relationships:

1. Emotional withdrawal 

One of the most immediate effects of doomscrolling is the emotional toll it takes. 

Constant exposure to distressing news can lead to feelings of anxiety, fear, and especially doomscrolling depression. This overwhelming sadness can result in emotional withdrawal from loved ones as the individual becomes consumed by the negative content they’re viewing.

2. Reduced quality time

As people fall deeper into the doomscrolling rabbit hole, they often lose track of time. Hours that could be spent engaging in meaningful conversations, shared activities, or simply enjoying the company of loved ones are instead consumed by the screen.

3. Misplaced frustrations

The continuous intake of negative news can build up stress and frustration. But doomscrolling: why do we do it? For some, it’s an attempt to stay informed, while for others, it might be an anxious compulsion. 

Regardless of the reason, these pent-up emotions often find an outlet in misplaced outbursts, potentially causing conflicts with those around us.

4. Decreased empathy

Continuously exposing oneself to distressing content can, over time, desensitize an individual to the suffering of others. This decrease in empathy can hinder one’s ability to understand or resonate with the feelings and emotions of their partners, friends, or family.

5. Physical distance

Doomscrolling not only creates an emotional chasm but can also lead to physical distance. People engrossed in their devices might isolate themselves, preferring the dim light of their screens over the warmth of human company.

9 ways to break the doomscrolling and relationships cycle

The pervasive act of doomscrolling has insidiously woven itself into the fabric of our daily digital routines, often at the cost of our interpersonal relationships. For those wondering how to stop doomscrolling, there’s good news. 

Recognizing the issue is the first step, and from there, numerous strategies can help break this cycle and prioritize our emotional connections.

Here are five ways to combat the effects of doomscrolling on relationships:

1. Scheduled breaks

Just as we allocate specific times for work, exercise, and leisure, it’s essential to set aside dedicated breaks from our screens. Determine periods during the day, like during meals or before bedtime, when devices are kept away. 

This can significantly curb the urge to scroll and, over time, change your behavior. If you’re thinking, how do I stop doomscrolling? Start by creating these digital-free zones in your daily schedule.

2. Mindful consumption

Instead of mindlessly scrolling through your feed, be intentional about your digital consumption. Subscribe to positive news outlets, or set app limits to ensure you’re not overindulging in distressing content. By practicing this mindful approach, you’re not only taking steps on how to prevent doomscrolling but also improving your overall digital well-being.

3. Engage in alternative activities

Often, the answer to breaking a habit lies in replacing it with another. So, what to do instead of doomscrolling? Dive into a new book, start a hobby, or even engage in physical activity. 

The idea is to keep oneself occupied with constructive tasks that offer a break from the digital world and provide emotional nourishment.

4. Stay connected

One of the best antidotes to doomscrolling is genuine human connection. Instead of reading about tragedies, engage in heart-to-heart conversations with loved ones. Share your concerns, discuss your feelings, and let these interactions be a reminder of the beauty and positivity that still exist in the world.

5. Seek support

If you find it challenging to curb the doomscrolling habit on your own, don’t hesitate to seek support. This could be in the form of a friend who shares your goal, a support group, or even professional counseling. Sometimes, external reinforcement can provide the necessary push to break free from compulsive behaviors.

6. Set boundaries

Allocate specific times for checking news or social media. Maybe you decide to only check in the morning and then again in the evening. By setting these limits, you can ensure that your digital consumption doesn’t overshadow face-to-face interactions.

7. Stay mindful

Pay attention to your feelings as you scroll. If you notice mounting anxiety, stress, or sadness, it might be time to take a break. This mindfulness can prevent you from descending into the vortex of negative news.

8. Engage in digital detox

Designate a day or even just a few hours where you avoid all digital devices. Use this time to connect with loved ones, indulge in a hobby, read a book, take a nature walk, or simply relax and rejuvenate your mind.

9. Seek alternatives

Instead of fixating on distressing news, try to diversify your online consumption. Subscribe to positive news outlets, follow uplifting social media accounts, or watch feel-good videos. Balancing your intake can help in reducing the emotional toll of doomscrolling.

Is doomscrolling killing your love life? 5 ways it’s ruining your relationships

Doomscrolling, the act of obsessively consuming negative news online, is not just affecting mental well-being; it’s also eroding the foundation of intimate relationships. Here’s how it’s impacting your love life.

• Spending excessive time on negative news means less quality time with your partner, leading to feelings of neglect or being taken for granted.
• Continuous exposure to distressing content can heighten personal anxieties, making one less emotionally available and more irritable in a relationship.
• Over time, the consistent intake of grim news can make one less empathetic, impacting the ability to connect deeply with a partner’s feelings and concerns.
• Being engrossed in doomscrolling can lead to both physical isolation (like staying in separate rooms) and emotional distance, diminishing intimacy and closeness.
• The emotional weight of negative news can result in displaced outbursts or irritations, causing unnecessary conflicts and misunderstandings in a relationship.

Doomscrolling and relationships: A dangerous mix

Doomscrolling, the compulsive habit of immersing oneself in a stream of negative online news, is more than just a digital-age phenomenon; it’s a relationship hazard. As individuals become engrossed in the bleak narratives of the world, they inadvertently distance themselves from their partners and loved ones. 

This constant barrage of distressing content amplifies personal anxieties, reduces quality time shared, and hinders genuine emotional connections. As the digital realm tightens its grip, relationships, often built on understanding and presence, can fray at the edges, making doomscrolling and relationships a truly perilous combination.

FAQs

In our digital era, the phenomenon of doomscrolling has gained attention, often sparking questions about its implications. Read the FAQ to understand doomscrolling and its impact.

• What is the difference between doomscrolling and news consumption?

Doomscrolling and regular news consumption differ primarily in their intent and effect. News consumption is the balanced act of staying informed about world events. 

In contrast, doomscrolling is the compulsive and often uncontrollable act of scrolling through negative or distressing news, regardless of its relevance or significance, leading to feelings of anxiety, fear, or sadness.

• Is doomscrolling bad for my mental health?

Yes, doomscrolling can be detrimental to mental health. Constant exposure to negative news can alleviate stress levels, induce anxiety, and cultivate feelings of helplessness or hopelessness. Over time, this can contribute to more severe mental health concerns like depression.

Endless scrolling can have a bad impact on mental health, and there is a need to step back from it. WION speaks to Sharon Blady, Former Health Minister of Manitoba, and Dr Shabbir Tejani, GP Partner of GR Medical Centre, for more perspective:

• Can doomscrolling be addictive?

Absolutely. Like other behaviors that provide immediate gratification or relief from distress (even if temporary), doomscrolling can become addictive. The immediate access to information and the emotional reactions it provokes can create a feedback loop, making it harder for individuals to disengage.

• How can I stop doomscrolling?

Stopping doomscrolling involves both awareness and actionable steps. Some effective strategies include:

– Setting specific times for checking news or social media.

– Turning off non-essential notifications.

– Subscribing to positive news outlets.

– Taking regular breaks from digital devices.

– Engaging in activities that divert attention away from screens, like reading a book, pursuing a hobby, or connecting with loved ones.

• Are there any benefits to doomscrolling?

While staying informed is essential, there’s a fine line between being updated and overconsuming negative news. Some might argue that doomscrolling keeps them alert to the realities of the world. However, the potential psychological toll and strained relationships often outweigh any perceived benefits.

It’s essential to find a balance that allows one to be informed without being overwhelmed.

Final thoughts

Doomscrolling, though a relatively new term, includes behavior that’s become prevalent in the digital age. While staying updated on global events is crucial, it’s equally important to ensure we do so in a way that doesn’t harm our mental well-being or personal relationships. 

Recognizing the signs and drawing boundaries can lead to a healthier relationship with our devices and, by extension, with those around us.