Doom Scrolling: A Threat to Your Mental Well-being

Can you imagine living without your phone for a day? Maybe not. Are you stuck with the need to check notifications constantly? It is natural because being on your phone, engaging in social media, other websites, chatting, etc., releases dopamine, the happy hormone, making it difficult to cut the loop. Constant engagement with digital devices can lead to addiction-like dependency, becoming inseparable from your identity, with several adverse outcomes.

Why is digital addiction on the rise?

Pandemic Shift: According to recent Research, the average screen time of Indian smartphone users post-COVID has increased by 25%, from 5.5 hours to 6.9 hours. It was due to a lack of social interactions and isolation.

Affordable Devices: The increased availability and affordability of smartphones and tablets, especially in rural areas, increase screen time among youth.

Sedentary Lifestyles: Given the high load, individuals rarely get time to exercise, practice other outdoor activities, or even socialize, leading them to spend most of their leisure time on their phones.

Being addicted to your phone can lead to multiple health problems, for example, lack of sleep. Continuous scrolling, especially late evenings, leads to a drop in melatonin levels, causing difficulty sleeping. Lack of sleep can lead to Improper emotional regulation, which causes anxiety and stress.

Photo Credit: Pixabay

How to detox digitally?

1. Set Screen Time Limits: Try to limit your daily use of digital devices; start with an achievable goal. This will keep you motivated.
2. Schedule Breaks: Take regular breaks to rest your eyes and mind.
3. Engage in Offline Activities: Remember to spend time on hobbies, exercise, or socializing face-to-face. Try going out for a walk, reading books, or learning new things.
4. Turn Off Notifications: Disable non-essential notifications to reduce distractions. Try to do it 2 hours before you sleep. It is clinically advised to do so to get proper sleep.
5. Set Goals: Set achievable goals for reducing digital use and tracking progress.
6. Recognizing: signs of digital addiction is the first step to reclaiming control. Practice digital detox to break dependency and improve well-being. Remember, technology should not control you.

Disclaimer: This blog is written by Dr. Jini K Gopinath, Chief Psychology Officer, YourDost. Views expressed are personal