A recent study from Canada shows that roughly one in three people worldwide could be at high risk for becoming addicted to their smartphones. (PEXELS)
In today's digital age, many people find themselves spending excessive time on their smartphones, particularly scrolling through social media and news apps. This habit, often referred to as "doomscrolling," can lead to heightened anxiety and stress, as noted by registered psychotherapist Benslyne Avril from Ottawa.
Avril highlights two main reasons behind this behavior. First, people often seek information, wanting to stay updated about global events. The second reason involves the need for a quick escape—many turn to their phones after a long day, hoping for a moment of relaxation. Unfortunately, this often leads to hours lost in endless scrolling, leaving them feeling drained and anxious.
Recent statistics reveal that Canadians spent an average of 5.65 hours daily on their mobile devices in 2023. This staggering figure points to a growing concern about how our relationship with technology affects our mental well-being.
While staying informed can provide a sense of safety, it can also create feelings of helplessness. Many users report feeling overwhelmed when they engage with distressing news, yet they continue to seek it out. This contradictory behavior often exacerbates stress levels, leading to a cycle that can be hard to break.
To address the issue of doomscrolling, awareness is the first step. Avril encourages individuals to reflect on how much time they spend on their phones and the emotional toll it may take. Recognizing triggers—whether it’s boredom, stress, or social influence—can help in understanding one’s smartphone habits.
1. Seek Healthier Alternatives
One effective way to combat doomscrolling is to find healthier activities to replace screen time. Avril suggests engaging in physical activities like going for a walk or spending quality time with family. These alternatives not only provide a break from screens but also promote overall well-being.
2. Monitor Your Content
Another useful strategy is to evaluate the content you engage with online. Avril recommends reviewing your social media followers and determining whether you need to follow multiple influencers covering the same topics. Streamlining your feed can reduce the amount of time spent mindlessly scrolling.
3. Turn Off Notifications
Avril also advises turning off app notifications and signing out of social media platforms. This simple act can minimize distractions and help you regain control over your time and attention.
Breaking the habit of doomscrolling may seem challenging, but with conscious effort and small changes, it’s possible to create healthier smartphone habits. By seeking alternative activities, monitoring content consumption, and reducing distractions, individuals can reclaim their time and reduce anxiety.
