TIPSLIFEHACKS

We've all been there: endlessly scrolling through news feeds, feeling increasingly anxious and overwhelmed. This phenomenon, often called 'doomscrolling,' has become a common coping mechanism, especially in times of uncertainty. But while staying informed is important, excessive news consumption can have serious consequences for your mental health and even your career prospects here in the Philippines.

Experts are increasingly sounding the alarm about the negative impact of doomscrolling. It's not just a minor bad habit; it's a pattern that can significantly erode your wellbeing and hinder your professional growth. Let's explore five key ways doomscrolling is impacting Filipinos and, more importantly, what steps you can take to break free.

1. Fueling Anxiety and Stress

The constant barrage of negative news – natural disasters, political turmoil, economic challenges – can trigger a chronic stress response. Our brains are wired to pay attention to threats, and relentless exposure to distressing information keeps us in a perpetual state of alert. This can manifest as anxiety, panic attacks, and difficulty sleeping. For Filipinos already navigating unique challenges, such as economic pressures and cultural sensitivities, this added stress can be particularly debilitating.

2. Impairing Sleep Quality

Scrolling through news right before bed exposes you to blue light from your devices, which disrupts your body's natural sleep-wake cycle. But more importantly, the emotional content of the news can keep your mind racing, making it difficult to unwind and fall asleep. Poor sleep quality impacts everything from your mood and concentration to your physical health and overall productivity – crucial factors for success in any career.

3. Distorting Your Perception of Reality

News often focuses on the negative, creating a skewed perception of the world. While important to be aware of challenges, constant exposure to negativity can lead to a pessimistic outlook and a feeling of helplessness. This can impact your motivation and ability to see opportunities, both personally and professionally. It’s important to remember that news represents a small fraction of what’s happening; countless positive things occur daily that often go unreported.

4. Decreasing Productivity and Focus

Doomscrolling is a major time sink. Those precious hours spent endlessly scrolling could be used for productive activities like learning new skills, networking, or pursuing personal goals. Furthermore, the constant notifications and distractions from news feeds can fragment your attention and make it difficult to concentrate on the task at hand. In today's competitive job market, maintaining focus and maximizing productivity is essential.

5. Damaging Relationships

Constant discussion of negative news can strain relationships with friends and family. It's easy to get caught up in debates and arguments, leading to increased tension and conflict. Moreover, being constantly preoccupied with distressing news can make you less present and engaged in your interactions with others, impacting the quality of your relationships.

Breaking Free: Practical Steps for Filipinos

The good news is that you *can* break free from the doomscrolling cycle. Here are some practical steps:

• Set Time Limits: Use your phone's built-in features to limit your time on news apps.
• Schedule News Consumption: Designate specific times of the day to catch up on news and avoid scrolling mindlessly.
• Curate Your Feed: Unfollow accounts that consistently post negative or triggering content.
• Seek Out Positive News: Actively look for stories that inspire and uplift you.
• Practice Mindfulness: Engage in activities that promote relaxation and self-awareness, such as meditation or yoga.
• Connect with Others: Spend time with loved ones and engage in activities that bring you joy.

Taking control of your news consumption is an investment in your mental health, your career, and your overall wellbeing. By being mindful of your habits and implementing these strategies, you can reclaim your focus, reduce your stress, and create a more positive and fulfilling life here in the Philippines.