Doomscrolling again?

So many anxiety-provoking headlines. We don’t know what’s going on with this pandemic – and we’re worrying, sleeping badly and losing concentration. Yet we find ourselves doomscrolling again; spending hours checking for news updates online. So how do we deal with this?

Firstly we need to understand that our brains have evolved to keep scanning for potential threats to ourselves and our loved ones. We immediately latch on to any possible danger – it’s been said we’re ‘wired for negativity’. The news media knows this and their editorial decisions are based around keeping us fixated (‘if it bleeds, it leads’).  It can feel compulsive to keep checking in.

If you’re a worrier, it‘s important to ration your news exposure. I advise clients never to start the day by looking at headlines – instead, set a time mid-morning over a coffee to check in with a trusted source of information. Maybe check in again briefly in the early evening, or just ask someone else to let you know if there’s anything important that you should be aware of. Set a time limit each time you look at news feeds.

It’s helpful to get mindful about what’s happening while you look at the news. What are you feeling? Contracted and tense? Take a slow breath. What are you looking for? Clarity? Guidance from someone who seems to know what to do? Keep noticing what’s going on with your body and mind. Keep taking slow breaths. Is it a bit overwhelming? Are you being triggered? Do you need to stop now?

To process your responses to what you’ve read and address how you’re feeling, you could try journalling. Find balance by incorporating positive and life-enhancing activities in your days. Stay connected to supportive people. Look after yourself.