If you’ve found yourself endlessly scrolling through distressing news stories or worrying updates, you may be engaging in what’s known as doomscrolling. This behaviour, where individuals compulsively check the latest negative news, can significantly fuel anxiety rather than ease it.
According to Carrie Howard, a licensed clinical social worker and anxiety coach, doomscrolling is a way of seeking certainty and answers, but it only makes anxious thoughts spiral out of control.
Whether it’s news about global issues or even light-hearted posts, excessive scrolling can act as a distraction, providing temporary relief while avoiding real-life stressors.
Over-Googling Your Worries: When Searching Becomes a Habit
Similar to doomscrolling, doom-searching involves the constant searching of troubling questions online. When anxiety sets in, people often overthink, leading them to search for answers on health symptoms, relationship problems, or worst-case scenarios.
Tasha Bailey, a psychotherapist, explains that these searches reflect underlying concerns and intrusive thoughts.
While the internet may seem like a helpful source of answers, this constant seeking can deepen your anxiety instead of alleviating it. The pattern of searching multiple tabs for comfort or validation is a key sign that your phone usage may be tied to your mental state.
Phone Dependency: Anxiety and Constant Connectivity
For many, the phone becomes a source of constant connection. But when this attachment becomes excessive, it can be a sign of anxiety. Emma Mahony, a therapist, notes that anxiety can make people feel a constant need to be attached to their phones—whether it’s to check work emails or respond to messages immediately.
This dependency can cause stress, with phone batteries quickly draining due to nonstop checking, even during inappropriate times like while eating with loved ones or before bed. Setting boundaries around phone use, such as silencing notifications after work hours, can help create a healthy distance and reduce anxiety.
Recognizing the Signs and Finding Balance
If you recognize these phone habits in yourself, it’s important to approach them with self-compassion. While smartphones are designed to keep us engaged, finding a balance is key.
Experts recommend mindfulness strategies, such as setting physical barriers like a rubber band around your phone or turning it off for an hour each day, to reduce dependency.
Additionally, focusing on self-care practices such as exercise, adequate rest, and mindfulness techniques can help regulate anxiety levels. Seeking support from a mental health professional is also an effective step in managing anxiety, ensuring you’re not facing it alone.
By recognizing how your phone habits may be connected to your anxiety, you can take steps to manage both your digital usage and mental health more effectively.
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