What to do instead of doomscrolling

If you haven’t noticed, there’s a lot of bad news out there. And things are about to get more heated and crazy with the U.S. Presidential election just around the corner. Wait, let me correct that: things are already heated and crazy.

We’ve all gotten sucked into the vortex of doom scrolling. “Doom scrolling" is the act of endlessly scrolling through negative news or social media posts, often leading to feelings of anxiety, despair, and helplessness. It’s no wonder our mental health is taking a hit. But what can we do instead of doom scrolling? Here are some practical and healthy alternatives to help break the cycle and improve your mental well-being.

1. Practice Mindfulness and Meditation

Mindfulness and meditation are powerful tools for combating anxiety and stress. By focusing on the present moment, you can reduce the tendency to worry about the future or dwell on the past. There are numerous apps and online resources available to guide you through mindfulness and meditation practices, such as Headspace, Calm, and Insight Timer. Even a few minutes a day can make a significant difference in your mental health.

2. Engage in Physical Activity

Exercise is a proven method for improving mental health. It releases endorphins, which are natural mood lifters, and can help reduce symptoms of depression and anxiety. Whether it’s a brisk walk, a yoga session, a run, or a dance class, find an activity you enjoy and make it a part of your daily routine. The key is consistency; regular physical activity can help you build resilience against stress and negative emotions.

3. Connect with Loved Ones

Human connection is vital for our well-being. Instead of spending hours on your phone, take the time to connect with family and friends. This could be through a phone call, a video chat, or, even better, an in-person visit. Sharing your thoughts and feelings with someone who cares can provide emotional support and reduce feelings of isolation.

4. Pursue a Hobby

Engaging in a hobby can be a great way to divert your mind from negative thoughts and immerse yourself in something you love. Whether it’s painting, knitting, gardening, cooking, playing an instrument, or reading, hobbies can provide a sense of accomplishment and joy. They also offer a productive way to spend your time, reducing the urge to reach for your phone.

5. Set Boundaries with Technology

It’s important to set boundaries with your technology use. Create specific times during the day when you check your phone or social media, and stick to them. You can also use apps that track your screen time and help you set limits. Turning off notifications can reduce the constant barrage of information and give you more control over when and how you consume news and social media.

6. Practice Gratitude

Gratitude has been shown to improve mental health by shifting focus from what’s wrong to what’s right in your life. Keeping a gratitude journal, where you write down a few things you’re thankful for each day, can help cultivate a positive mindset. This practice can also help you appreciate the small, positive moments that might otherwise go unnoticed.

7. Engage in Creative Outlets

Creativity can be a therapeutic way to express your emotions and reduce stress. Writing, drawing, painting, or any other form of creative expression can help you process your feelings and find a sense of release. Even if you don’t consider yourself an artist, the act of creating something can be incredibly fulfilling and a great distraction from negative news.

8. Get Out in Nature

Spending time in nature has been shown to reduce stress and improve mental health. Whether it’s a hike in the woods, a walk in the park, or simply sitting in your backyard, being outdoors can help you feel more grounded and connected. Nature has a calming effect, and the physical activity involved in outdoor activities can further boost your mood.

9. Learn Something New

Engaging your mind in learning something new can be a great way to distract yourself from negative news. This could be anything from taking an online course, learning a new language, or picking up a new skill. The process of learning can provide a sense of purpose and achievement, helping to counteract feelings of helplessness and despair.

10. Seek Professional Help

If you find that doom scrolling is significantly impacting your mental health, it might be time to seek professional help. A mental health professional can provide strategies and support to help you manage your anxiety and develop healthier habits. Therapy can be an invaluable resource for anyone struggling with negative thoughts and feelings.

Breaking the cycle of doom scrolling isn’t easy, especially in a world where bad news seems to be everywhere. However, by incorporating these alternatives into your daily routine, you can improve your mental health and develop healthier habits. Remember, it’s important to take care of yourself and prioritize your well-being. The next time you find yourself reaching for your phone, consider trying one of these activities instead. Your mind will thank you.