Are you someone who uses their phone to stay updated about the world around them? Then, chances are that you, too, have been caught up in the vicious cycle of Doomscrolling.
In the previous article, we tried to understand what doom scrolling is on the surface. We established a basic idea of what it is and how to break free of it.
But in this article, as the title suggests, we will delve deeper into the realms of neuroscience to unearth the answers to why our brain reacts in a certain way to certain things. In the process of doing so, we will also look at ways in which we can wrestle back some control over our thoughts and eventually break free of screen addiction.
Understanding doomscrolling in detail
Before we talk about how to stop it, let’s understand what doom scrolling actually is. Well, it is possible that from our previous article, you would have gotten the impression that mindless scrolling is doom scrolling. But that’s not. Mindless scrolling can be caused by addiction to phones or social media.
Doom scrolling is much worse. According to Bryan McLaughlin, PhD, Texas Tech University's College of Media & Communication in Lubbock, “The main problem is getting absorbed in the news content and constantly having thoughts about the news.”
What’s worse is that people who are caught in this loop constantly look to “reduce anxiety by reading more news, failing to avoid news and letting it interfere with their lives.”
In simple words, it’s easy to conclude that doomscrolling is not just an addiction to the phone. Rather, here, the indulging individual is hooked on negativity, consuming more and more of it to satisfy his unfathomable thirst for it.
This leaves us with the question of why our brain behaves in this way. Why is it looking for negative news that makes it anxious? The answer lies in the neuroscience of our mind, which we will explore in the next segment.
What is the science behind doomscrolling?
Have you ever found a news piece so relatable that you postponed work or a meal with your family just to learn more about the topic? That’s exactly what doomscrolling looks like. The flaring emotions and the dopamine release from unearthing new information make this habit so addictive.
In recent years, doomscrolling has become almost an instinctive behaviour for many. Hence, to understand this, we need to understand the brain’s mechanism: specifically, the reward system, the influence of the amygdala, and our inherent negativity bias.
Brain’s reward system and dopamine release
Doomscrolling primarily happens because of our brain’s reward system, which is primarily driven by a neurotransmitter called Dopamine. We all have heard of Dopamine; on the internet, it is also known as the “happy hormone” or the “feel-good hormone.”
That’s because dopamine is released in anticipation of rewarding experiences, reinforcing behaviors that lead to such rewards. When we scroll through newsfeeds and find new information, our reward system is activated, which triggers dopamine release.
This mechanism is akin to the intermittent rewards seen in gambling, where the uncertainty of the next payoff keeps individuals hooked. Consequently, each piece of negative news can provide a small dopamine boost, encouraging continued scrolling in search of more information.
In the long run, overstimulating the brain’s reward system leads to desensitisation. Excessive doomscrolling can result in a reduced ability of the brain to regulate Dopamine. This can contribute to anxiety, stress, and even addictive behaviours, negatively impacting mental well-being and overall cognitive function.
The Amygdala’s role
For those reading this word for the first time, the Amygdala is an almond-shaped cluster of nuclei located deep within the brain's temporal lobes. It plays a vital role in processing emotions, particularly fear and threats.
Since it is highly sensitive to negative stimuli, it has aided humans in survival by prioritising attention to potential dangers throughout history. Simply put, it makes one aware of the dangers in one's surroundings, forcing one to always be on the lookout.
Therefore, our doomscrolling is also fueled by the Amygdala's heightened responsiveness to negative news, which ensures that such information captures our attention more readily than positive content.
As a result, our increased vigilance leads to prolonged engagement with distressing news because the Amygdala identifies the negative news as an important threat to our survival, making it challenging to disengage from the content.
Chronic amygdala activation can cause prolonged stress response, increasing cortisol levels and leading to anxiety, insomnia, and even weakened immunity.
Negative Bias
Very similar to the amygdala hijack, negative bias is a cognitive tendency that makes negative information have a more profound impact on thoughts and behaviors than positive information. The only difference between the two is that the hijack calls for quick responses, while the bias remains with us throughout our lives.
This bias is also understood to have evolved as a survival mechanism to ensure humans remained alert in threatening environments. In today’s time, this translates to an enhanced focus on negative news from around the globe.
Doomscrolling exploits this bias, as our brains are wired to seek out information about potential dangers, even if they are not immediately relevant to us.
This relentless focus on negative content can distort our perception of reality, leading to increased anxiety and a belief that the world is more perilous than it truly is.
Reclaiming Control from Doomscrolling
In recent years, doomscrolling has become an instinctive habit. We all do it, yet none of us really pay any mind to it. A study published by the Journal of Health Communications found that 70% of its subjects showcased problematic doomscrolling behavior.
What’s even more shocking is that 83% of Gen Z, according to Be Present, describe their relationship with their phones as unhealthy. Twenty percent of them reportedly spend more than eight hours of their day using their phones.
Considering these numbers, it’s safe to say that doomscrolling has become a silent pandemic none of us are willing or ready to discuss. But guess what? One can still break free from the clutches of one's phone and regain control over one's time and mental well-being.
Setting boundaries
The first step in reclaiming your time is setting clear boundaries on how much time you will spend on your phone. To succeed in this path, you can take the following steps:
Using app blockers or screen time settings to limit social media usage.
Creating “no-phone zones”—like the bedroom or dining table—to establish a healthier relationship with technology.
Scheduling intentional breaks from news consumption, ensuring we stay informed without feeling overwhelmed.
Dopamine Detox
Too much Dopamine can make us desensitised, making it harder to feel satisfied with normal activities. Hence, we need to counteract this by means of dopamine detox. To do this, we must replace excessive screen time and doomscrolling with healthier habits. Instead of excessive scrolling, we can try:
Engaging in physical activities like yoga, walking, or exercise naturally boosts dopamine levels.
Practising gratitude journaling, where you consciously focus on positive aspects of your life to counteract the brain’s negativity bias.
Replacing screen time with meaningful activities like reading, listening to music, or creative hobbies engages the brain in rewarding yet non-destructive ways.
Mindfulness and Neural Rewiring
Another effective way to regain control and counteract doomscrolling is mindfulness. Exercises and practices like meditation, deep breathing, and body awareness help reduce the amygdala effect by simply helping you shift your focus to the present moment and not allow it to be hijacked by an endless stream of information.
Practising mindfulness can help you strengthen the prefrontal cortex, a part of your brain responsible for impulse control and rational decision-making.
Cognitive Behavioral Therapy
Cognitive behavioral therapy, or CBT, is a psychological approach that helps individuals come to terms with negative thoughts or behavioral patterns. Once you know these patterns, you can easily make modifications to escape the cycle.
Similarly, when it comes to doomscrolling, CBT allows you to realise and recognise the triggers that pull you into the loop of compulsively checking bad news. Once you’re aware of them, you can challenge the irrational fears and reframe your mind to regain control over the anxiety and break free from this endless cycle.
While doomscrolling may feel like an unconscious habit, understanding the brain’s mechanisms behind it empowers us to take control. By setting boundaries, rewiring our neural responses, and embracing mindfulness, we can shift from passive consumption to intentional living. The world will always have bad news, but we have the choice to protect our peace and focus on what truly matters.
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