Scroll Less, Live More: Break Free From The “Doom Scrolling” Cycle
In today’s hyper-connected world, it’s increasingly difficult to avoid negative news. Whether it’s catastrophic events, political conflict, or global crises, our access to information is both vast and immediate. Whenever a significant event occurs, coverage on the event can be available within minutes. Not only are headlines and articlesavailable, but the photos and videos from multiple perspectives will be posted over social media. The overload of news coverage means that we’re glued to our screens, unable to break free. This exposure can have an unintended impact on our mental health, even when we know it’s not good for us. To be informed and aware is valuable, but are there potential negative effects of being so tuned in?
What Is Doom Scrolling?
Doom scrolling, a term coined by Gen Z individuals on TikTok, refers to the habitual, and in some cases compulsive, overconsumption of news headlines and negative events on social media and other websites. This scrolling has become an unfortunate part of modern life, contributing to rising levels of anxiety, stress, and even depression. Doom scrolling applies to anyone who habitually consumes an overwhelming amount of distressing news online.
Depending on the age group, the type of online exposure to these events varies. A Gen Z individual on TikTok may have seen video about a negative current event that has a humorous spin. Millennials may have seen people on Facebook linking an article alongside their commentary on the event. Older generations may have seen coverage of the event on mainstream media news stations. Despite the different methods of delivery, each generation is undoubtedly overexposed to current events.
Why Is It So Harmful?
With this phenomenon, potential negative effects can materialize. In psychology, there is a pattern of negative thinking called rumination. Rumination refers to repetitive thinking or dwelling on a negative thought that is difficult to escape. With the overexposure to negative events that occur, individuals may find themselves in one of these negative thought cycles that lead to anxiety and/or depression. Hearing tragic news stories or stressful situations occurring within the world can greatly impact an individual’s stress level and can lead to these ruminations. Additionally, elevated stress levels can exacerbate existing struggles with anxiety, depression, or other mental health concerns.
In 2021, researchers from the International Journal of Environmental Research and Public Health conducted a study investigating the relationship between compulsive “doom scrolling” and negative mental health concerns. The researchers found that there was a significant increase in self-reported mental health concerns in individuals who reported the compulsive search for news. Additionally, researchers from the Journal of Psychological Trauma Theory, Research, Practice, and Policy found that many young individuals engaging in these behaviors exhibited significant symptoms of depression and even posttraumatic stress disorder simply from seeing online material surrounding these negative events even if they were not directly exposed.
How Can We Break Free from Doom Scrolling?
Our brains crave new information whether it is positive or negative. How do we break free from this cycle? Here are some potential actions that can be beneficial:
- Set time limits: Use apps or features on your phone to limit social media or news consumption. Both iPhone and Android devices have the capability of setting limits on specific apps. With Google Chrome, there are extensions on the Chrome Web Store to accomplish the same goal.
- Create digital boundaries: Designate times during the day to check news or social media and avoid mindless scrolling. Schedule half an hour every day to look at current events, and then do not allow yourself to engage in consuming news outside of that specific window.
- Engage in other activities: Replace scrolling with hobbies, exercise, or spending quality time with loved ones. Although social media seems to promote a sense of “connectedness”, it can also lead to perceived feelings of isolation. Go connect with others!
- Practice mindfulness: Focus on being present in the moment, and engage in mindfulness techniques like deep breathing, meditation, or journaling. Connect with nature and allow your brain to escape present concerns.
- Set Filters: Many social media apps such as Reddit, Facebook, Instagram, TikTok, and others allow you to filter out posts and media containing specific phrases. For example, if the presidential election was a source of stress for you, you could filter out any posts containing the word “president”.
- Seek Professional Help: If you find yourself incapable of escaping this cycle on your own, reach out to a licensed professional for assistance.
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5 Indicators of Teen Burnout
5 Indicators of Teen Burnout
Teenage burnout is becoming increasingly common as young people juggle academic pressures, extracurricular activities, and social expectations. The reasons why teens are becoming more emotionally burned out and are struggling with anxiety and depression lies in the demands of our fast paced society. We commonly encourage teens to be well rounded in sports, AND participate in volunteering, AND excel academically to be competitive in the college application process. These influences coming from parents, coaches, teachers, and society are heard everywhere in a teens life. We also have to consider the notable impact of social media on our teens, which varying studies have shown to cause negative impacts on self esteem and feelings of inadequacy. The emotional toll including depression and anxiety that comes from life stressors is very real. Read this article so that you understand the indicators of teen burnout so you can support your child when they hit these struggles in life, and to help them rise above them.
You KNOW your teen is struggling
It’s evident when your teen is emotionally struggling with burnout. It can show up as the snappiness that seems to be just a bit more than typical for your teen. They might be honest with you and express that they don’t have enough time for everything. They could be trying to push all nighters just to keep up. Conversely, your teen may also be crashing to sleep the minute they walk through the doors or constantly seem exhausted. Seeing their light for life burnout is sad and concerning. You know that at this time in their youth, they should be finding enjoyment and living new experiences….You are right to be concerned.
5 Signs your Teen is Burned Out
There are ways you can recognize if your teen is in that burnout phase. Here are five signs that indicate a teen is experiencing burnout:
- **Exhaustion**: This goes beyond just feeling tired; it’s a persistent lack of energy that makes even daily tasks feel overwhelming. Your teen is struggling with this if their exhaustion is continuous for 1 week or longer.
- **Physical Signs**: Teens struggling with burnout frequently complain of headaches or stomach aches. A teen struggling with burn out struggles with a compromised immune system and may become sick more often. A change in your teens appetite can also indicate anxiety or depression due to stress.
- **Loss of Interest**: Activities that once brought joy—like hobbies, sports, or spending time with friends—may no longer seem appealing. Your teens’ connection with their friends is now be sidelined due to the constant pressure of their lives.
- **Darkening Mood or Cynicism**: Your teens outlook on life may be more negative life, often paired with feelings of hopelessness. Mood swings of depression and anger outbursts may be more commonplace than before. They can be feeling out of control of their life, and may have the perception that they are not able to succeed. These are signs of emotional fatique in managing life’s commitments.
- **Increased Anxiety**: Your teen is consistently expressing anxious thoughts about being enough. They may have thoughts of dread and worry about their readiness for their commitments or academic performance.
We help teens find balance and control In their lives
Therapists can play a crucial role in helping teens recover from burnout by providing emotional support, teaching coping strategies, and addressing the underlying causes of their stress. Through a variety of approaches, therapists are able to give the guidance and insight to help teens through life’s circumstances. Whether your teen needs to learn how to set boundaries, improve their self-compassion, or even needing a safe place to express themselves we can help them through their struggles with burn out. Your teen will take away a better understanding of themselves as well as the confidence to communicate their needs to be able to enjoy their lives again – and not feel exhausted from it!
Give them the chance to regain confidence in themselves
It’s important for teens to have support, whether through open conversations with family, friends, or mental health professionals. This is the opportunity you are affording them when a teenager begins counseling. Teens who begin counseling have the opportunity to address underlying issues early and improve their emotional resilience. Even more importantly, you are giving them the chance to support their development into adulthood. Our team loves to support adolescents in their journey towards adulthood, let us help them pave a healthy path forward!
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Supporting your teen in good mental health
If you are a parent of a teenager, you may be wondering how to best support your teen’s mental health, especially at a time when we are bombarded with stories about suicide, depression, Tik Tok trends, threats of school shootings, and so on. Parenting a teenager can often feel like trying to decode a complicated algorithm without the formula for doing so. While there is a myriad of resources available to assist parents in this journey, there are also some basic tenants to keep in mind which you can begin to apply today.
First of all, I want to encourage all parents and teens alike that these do not have to be the worst years of your life. True, adolescence involves a great deal of transition and growth, but it is not all negative and you are not doomed to years of heightened chaos and emotionality, as many believe. Second, it is crucial to understand what is happening during the teenage years so that you can keep your eye on the end game and not become lost in the daily process. Remember the reference to decoding your teen? Well, a huge part of that is recognizing the function of adolescence so that you as a parent do not misinterpret the ups and downs of behavior. In her book about the development of the teenage brain, Dr. Frances Jensen (2015) describes the process that goes into “building a brain” (p. 24). An adolescent brain possesses “an overabundance of gray matter (the neurons that form the basic building blocks of the brain) and an undersupply of white matter (the connective wiring that helps information flow efficiently from one part of the brain to the other)” (p. 26). Jensen likens the result of this developmental journey to that of obtaining “a brand-new Ferrari: it’s primed and pumped, but it hasn’t been road tested yet” (pp. 26-27). In other words, a teenager may look like an adult physically, but his/her brain is far from being fully prepared to make adult decisions or navigate adult emotions.
This information is important to keep in mind when trying to determine whether your teen’s behavior is the result of normal development or may be a warning sign of something deeper, such as a mental health concern. Admittedly, it can sometimes be difficult to discern the difference, which is why consistent communication and interaction is key. Assuming your teenager is fine or isn’t struggling because they are not acting out or vocalizing their struggle is not necessarily accurate. The reverse can also be true, however: not all teenage rebellion is the biproduct of anxiety or depression. The following paragraphs will attempt to outline symptoms and behaviors to pay attention to, as well as offer suggestions for providing support to your teen.
Signs and Symptoms of Depression or Anxiety
This is by no means an exhaustive list and may vary in presentation from one individual to the next; however, here are some general signs or symptoms to be aware of in your teenager:
- Sudden changes in behavior or habits that cannot be explained by a medical condition or other identifiable stressor
- Increased conflict between peers or family members
- Increased withdrawal and isolation
- Excessive sleeping or an inability to sleep
- Substance abuse
- Promiscuous activity
- Binge eating, purging or restriction of food
- Excessive exercise
- Lack of motivation or procrastination
- Decreased performance in school or other activities
- Self-harm or suicidal thought/ideation
- Inability to focus or complete tasks; forgetfulness
- Frequent lashing out in anger or heightened emotion
- Frequent crying or an inability to stop crying
Understanding Your Teen’s Behavior
In order to know if these behaviors are new or unusual for your teen, it is necessary to keep tabs on their daily habits and activities and have a general awareness of their friends and the influence their peer group has on them. You don’t have to know all the details or micromanage (in fact, I advise against that), but you do need to take a regular pulse. Not only does this allow you to track patterns and notice possible problems, it also sends the message to your teen that you care and are interested in their life. Although many teens protest parental involvement, they actually do want to know you care. I cannot tell you how many teens tell me their parents are checked out, don’t care or don’t monitor their activities—they don’t say this with satisfaction, by the way; rather, it’s with a sad awareness that the adults in their life are not paying close enough attention.
Maintaining Connection
You may be wondering how to maintain this connection without your teen pushing you away or feeling you have to stock them on social media. For starters, establish some kind of regular check-in. I tell my teenage daughter to “keep me in the loop,” so this might take the form of a conversation over dinner, after school, in the car on the way to an activity, or, more often than not, late at night. As a parent to teens, we have to be available when they are ready to talk, even if their timing doesn’t match with ours or is inconvenient. If you can’t make the time when they are ready to talk, assure them you will make it a priority and follow through with them. It is also advisable to occasionally monitor their on-line activity and discuss parameters of how to utilize social media. For example, Snap Chat is not the place to post pictures of self-harm or a cry for help. Not only can these messages negatively impact others who view this material, it often won’t result in intervention. Other kids are not equipped to help their friends, nor should they have to, so it is critical your teen knows of at least one adult they can go to in a crisis.
Communicating With Your Teen
In addition to establishing a regular check-in or monitoring social media, make your home a place where your teen’s friends are welcome to hang out. This can provide you with a wealth of information about your child and allow you to truly assess their state of mind. Finally, never underestimate the power of a good old-fashioned question about how your teen is doing. Not everything has to be clandestine with adolescents. In fact, it is perfectly acceptable to ask your teen how they are doing. If they don’t feel comfortable talking, ask them to write you a letter or encourage them to talk to a counselor. The goal is to get them talking about their feelings and to create a safe space for them to process. In my experience, most teens would rather have a root canal than talk about their feelings, so your child may not get super deep with you, but at least they will know they can when push really comes to shove.
Additional Tips for Maintaining Strong Mental Health
Some final suggestions for helping to support your teen’s mental health include making sure they get adequate sleep, eat regular meals, engage in some form of regular movement or exercise, have down time without being on a device, and have an open-door policy to talk with you whenever they choose to do so.
Conclusion
Keep in mind that not every difficult or dramatic behavior from your teen is a sign of dysfunction. Part of their brain development includes learning to emote in healthy and constructive ways. They don’t always know what they are feeling or how to describe it, so it can be challenging for them to communicate the reason behind tears, eye rolls, angry outbursts, etc. Sometimes an adolescent’s acting out is trying to tell you something deeper and they aren’t necessarily trying to be difficult or disrespectful. By the way, one of the biggest complaints I hear from teens is that their parents demand respect but often yell at or criticize their teen, in return. While their brain may still be developing, they do see this for the double standard that it is. Keep your cool, Parents. Believe it or not, teenagers are capable of fairly high-level conversations and are often logical in their thinking—it just may not be the same as your way of thinking. Again, fostering an environment where conversation is invited and productive is key.
References
Sarah Groff, LCMHC has worked in the mental health field for over 20 years in a variety of settings that have included the nonprofit and 
private practice sectors. This work has ranged from providing counseling and support to birth parents, adoptive parents and adoptees in the adoption field, to working with those infected with HIV/AIDS, to teaching undergraduate psychology courses, and now to private practice where she works with adolescents, individuals, couples, and families. Sarah truly loves her work and counts it as a privilege to come alongside clients in their most painful and celebratory moments of life. She has three children and has lived in the Lake Norman area for eight years.