Doomscrolling – what it is and how to prevent it

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

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

The news is a lot at the moment – well actually, it has been for a few years, and it’s easy to feel overwhelmed by it all. Research has found a 247% rise in Google searches for ‘terrible morning anxiety’, which has increased significantly since the start of 2022 and experts believe doomscrolling may be partly to blame.
Scrolling through your ‘phone first thing in the morning is an easy habit to fall into and most likely adds to your anxiety. Here are some tips to help you stop and, importantly, replace, doomscrolling with healthier pastimes.

• Read uplifting newsletters – this It still involves reaching for your ‘phone, but in an intentional and meaningful way. Ensure you’re subscribed to inspiring newsletters and add them to a special folder in your emails which you can go straight to in the mornings. We recommend: Emma Gannon’s The Hyphen, TED recommends and Happiful.

• Make your feed happier – believe it or not, it is possible to make your social media positive. Have an audit of who you’re following (on Instagram, Twitter, TikTok etc.) and let go of those accounts that don’t make you feel good.

• Read something beautiful – why not let beauty counteract the doom? Pick up your favourite novel, or book of poetry, and have a nice, relaxing read.

• Meditate – when life gets too much, and that overwhelming feeling creeps in, our brains crave space. Instead of filling it with fear by doomscrolling, opening a little white space with meditation is a great tool. Even a few slow breaths could make all the difference.

• Make something – unleashing your creative side is a brilliant way to lift 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 big dose of perspective and gratitude. Calling a friend or family member can help remind us that we have people in our lives we care for and who care for us. When you next reach for your ‘phone, skip Twitter and catch up with someone you care about!

• Exercise – the best way to release your stress is often by moving your body! Go to your music library, play a song you love, and get moving. Whether it’s your favourite pop song to play while you do 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 more gentle playlist you relax with some yoga, the most important thing is that you feel more in your body than your anxiety.