In an era defined by digital connectedness, social media has arisen as both a means of global communication and a possible cause for individual isolation. While platforms such as Facebook, Instagram, and Twitter have transformed the way we communicate and interact, they also offer substantial risks to our mental health, especially when excessive usage leads to the phenomenon known as "doom scrolling." Clinical psychiatrist Ariane Ling is credited with coining the term "doomscrolling" or "doomsurfing," describing the habit of compulsively consuming negative news on social media and the internet. While some sources attribute its origin to 2018, journalist Karen K. Ho is also noted for popularizing it in March 2020 amid coverage of the COVID-19 pandemic.
At its foundation, social media acts as a virtual bridge, connecting people across continents and building communities based on common interests, views, and experiences. We may have conversations, share moments of joy and grief, and form meaningful relationships with people we would never have met otherwise by simply clicking a button. From rekindling old connections to uncovering new chances, social media has undeniably improved our lives in several ways.
However, amidst the digital friendship, there is a darker underbelly: the common culture of doom scrolling. Doom scrolling, defined as mindlessly scrolling through endless streams of news, updates, and content, can have serious effects for one's mental health. As our minds are constantly bombarded with information, much of it negative or disturbing, we may suffer increased tension, anxiety, and overwhelm.
A study published in the journal Cyberpsychology, Behavior, and Social Networking in 2017 found a significant association between social media use and increased feelings of anxiety and depression among young adults. Another study published in the Journal of Affective Disorders in 2019 highlighted the link between excessive social media use and higher levels of psychological distress.
Additionally, surveys conducted by organizations such as the American Psychological Association and the Pew Research Center have consistently found high levels of stress and anxiety related to news consumption, particularly when the news is negative or distressing.
Furthermore, the addictive nature of social media algorithms—which are meant to attract and hold our attention—can worsen feelings of isolation and loneliness. The persistent need for affirmation through likes, comments, and follows can promote feelings of inadequacy and comparison, resulting in a cycle of self-doubt and insecurity.
To manage the social media paradox, it's critical to acknowledge that exhaustion and isolation are caused by our consumption habits and behaviors, not the platforms themselves.
To recognize if you might be affected by the Social Media Paradox, watch out for these five symptoms:
Increased Anxiety: Notice if your time on social media leads to heightened feelings of worry or unease, especially when exposed to negative or distressing content.
Difficulty Disconnecting: Pay attention to whether you find it challenging to step away from social media or resist the urge to check your devices frequently, even when it interferes with other activities or responsibilities.
Negative Self-Comparison: Be aware of whether you often compare yourself unfavorably to others on social media, leading to feelings of inadequacy or low self-esteem.
Decreased Productivity: Monitor if excessive social media use hinders your ability to focus on tasks or goals, resulting in procrastination or reduced efficiency in daily activities.
Impaired Sleep Patterns: Take note if your use of social media before bedtime disrupts your sleep quality or leads to difficulty falling asleep, as excessive screen time can interfere with your circadian rhythm and overall well-being.
Mindless scrolling, prolonged screen usage, and comparison-driven interactions can all lead to poor mental health results.
Thus, maintaining a balance between the benefits of social media and self-care habits is critical.
Here are some tips to create a healthier connection with social media:
Set boundaries: Set specific hours for social media engagement and restrict your exposure to avoid mindless scrolling. Consider using digital detoxes or screen-free intervals to recharge and concentrate your attention on in-person activities.
Curate Your Feed: Gain control of your online surroundings by unfollowing accounts that elicit unpleasant feelings or create unreasonable expectations. Create a feed that inspires, educates, and motivates you, resulting in a more enjoyable online experience.
Practice Mindfulness: Be conscious of your intentions when utilizing social media. Rather of passively ingesting content, interact with intention and awareness. Consider how specific posts or interactions make you feel, and alter your behaviors accordingly.
Prioritize Real-Life Connections: While social media can help you connect, it's critical to prioritize in-person conversations and establish genuine relationships offline. Make time for in-person events, phone calls, and quality time with loved ones.
Seek Support: If you're feeling isolated or burned out, don't be afraid to seek help. Whether you're chatting to a trusted friend, getting advice from a mental health professional, or participating in online well-being forums, know that you're not alone.
Finally, social media's dual position as a link and potential isolator emphasizes the significance of awareness and balance in our digital lives. By raising awareness of our consuming habits and prioritizing self-care, we may reap the benefits of social media while protecting our mental health. Remember, it's not about avoiding social media entirely, but rather about using it with purpose and self-awareness.
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