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The conflict between hope questing and doomscrolling is a hallmark of our digital era. We’ve all experienced it. With good intentions, we prepare for bed, aiming for a full night’s rest. After our routine, we settle under the covers, set the alarm (on our phones, naturally), and spot a notification. We click on it “just for a moment.” Then, before we know it, 20, 30, or even 40 minutes have flown by as we continue scrolling.
Time has passed, and instead of feeling serene, anxiety creeps in. Our feed is filled with updates about wars, political disputes, misinformation, posts prompting comparison, or reminders of being left out of social plans. By the time we stop scrolling, our minds are racing with worry, making sleep difficult.
If this resonates with you, you’re far from alone. This late-night loop is known as doomscrolling. Although it may feel impossible or even unnatural to turn away, the impact on our mental and physical health is significant.
But what if there’s an alternative path that allows us to stay connected without sinking? That’s where hope questing enters the scene.
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What is Doomscrolling?
Doomscrolling is the compulsive act of consuming a relentless flow of difficult or negative online content. The term captures its oppressive, alarming nature.
That said, it does have its benefits. Doomscrolling keeps us aware of important global and local events we might otherwise miss. Many insights into injustices, humanitarian challenges, or advocacy movements have come through social media. Additionally, it can create a sense of community by linking us with others who share our concerns and experiences.
However, the drawbacks often outweigh the advantages. Doomscrolling amplifies feelings of anxiety, stress, anger, and despair. It inundates our systems with “threat signals,” leading to feelings of dysregulation. Moreover, as social media algorithms are crafted to keep us engaged, this cycle becomes self-reinforcing: we scroll to feel informed yet become increasingly powerless and overwhelmed.
Research from the American Psychological Association points to a connection between heavy social media usage and declining mental health among young people, with systematic reviews indicating that using social networking sites correlates with heightened risks of depression, anxiety, and psychological distress.
So, what is Hope Questing?
Hope questing is the conscious choice to seek out uplifting, inspiring, and solution-focused content. This doesn’t imply ignoring harsh realities or wearing rose-tinted glasses. Rather, it’s about intentionally finding balance: acknowledging crises, injustices, and pain while also recognizing the daily acts of kindness, progress, innovation, and resilience that exist.
There are potential pitfalls to hope questing if taken too far. We might risk avoidance: burying our heads in the sand and ignoring the negative aspects around us. Additionally, we may encounter toxic positivity—a significant annoyance for many therapists today. Toxic positivity insists that individuals must always maintain a positive outlook, regardless of how challenging their circumstances may be.
It embodies phrases like “just look on the bright side,” “good vibes only,” or “everything happens for a reason,” which minimize or disregard genuine feelings like sadness, anger, grief, or fear. At its essence, toxic positivity limits space for “negative” emotions, suggesting that positive thinking alone will solve problems. While seeking positivity is essential, toxic positivity overlooks the complexities of human existence.
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Effective hope questing seeks equilibrium: acknowledging hard realities while granting ourselves the chance to replenish our spirits with reminders of joy, progress, and possibility. When we cultivate hope, our optimism grows, boosting our confidence and drive to create change. It also aids in regulating our nervous systems, reminding us of potential joy and progress. While doomscrolling tends to activate our nervous system, hope questing contributes to its regulation, encouraging action rather than paralysis, even in challenging times.
The Science Behind Hope Questing vs Doomscrolling
Social media platforms serve as popular spaces for sharing personal stories, seeking information, and providing peer support to those living with mental health challenges. Yet, studies reveal that teens experiencing pressure to engage with social media often face increased symptoms of depression and anxiety, lower self-esteem, and difficulties in achieving restful sleep.
The encouraging news? Research indicates a “sweet spot” exists for digital media use. Well-being tends to rise with screen time up to a certain limit. Beyond that threshold, well-being begins to decline. This implies that moderate and intentional social media engagement can enhance our mental health when approached mindfully, embodying the core principle of hope questing versus doomscrolling.
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Practical Tips: From Doomscrolling to Hope Questing
The internet endlessly provides an abundance of stories. The content we choose to engage with plays a significant role in our mental health, relationships, and sense of individual agency. Here are some strategies to help you find balance and curate the accounts you follow:
1. Tune Into Your Body
Notice how your body feels while scrolling. Are you tense? Relaxed? Inspired? Overwhelmed? Your physical reactions can indicate whether your feed is beneficial or exhausting.
2. Select Reliable Information Sources
Identify trustworthy accounts for news. It’s essential to follow sources that provide accurate, thoughtful insights about local and global events. Quality journalism can keep you informed without resorting to sensationalism.
3. Infuse Joy and Lightness
Follow accounts that bring you joy. Honestly, who doesn’t enjoy a delightful dog account or stunning travel photos? Seek out accounts that uplift your spirits.
4. Pursue Inspiration and Growth
Find accounts that encourage you. Look for content that inspires, motivates, broadens your views, or excites you. A feed rich with educational and diverse content can help offset any negative feelings from your news consumption.
5. Balance Realism with Hope
Stay educated, but contrast serious issues with accounts showcasing solutions, resilience, or everyday positivity. This practice is at the heart of hope questing—acknowledging challenges while actively searching for stories of progress and opportunity.
6. Regularly Review Your Feed
Reflect on each account in your feed. Does it bring happiness? Does it provide reliable information? Do you feel good seeing their posts? Is it from someone you care about who reciprocates that affection? If not, consider unfollowing or muting them.
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7. Reset Your Algorithms
Think about resetting your algorithms. Most platforms allow you an option to do this, and it can be an effective way to change the content you’re receiving.
8. Minimize Comparison Triggers
We all do it—following that influencer whose style we admire, the chef who always posts healthy meals, the parent offering the perfect advice, or the trainer promising transformations. While these accounts can inspire, they often lead to unhealthy comparisons that result in guilt or shame. If certain content makes you feel inferior, think about unfollowing or muting those accounts.
9. Be Aware of Your Engagement
Notice the videos and images you watch, like, and share. This shapes your feed as defined by the apps. I’ve personally fallen into some crazy rabbit holes, and suddenly I see those types of posts appearing more frequently. Choose to disengage with undesirable content, and it will eventually diminish.
10. Set Time Limits
Even positive feeds can feel overwhelming. Use app timers or set boundaries to help you disconnect and center yourself offline. In the evening, aim to wind down an hour or two before bedtime; avoiding social media during this time can help you fall asleep faster and enjoy more restful sleep.
11. Periodic Check-ins
Your needs will evolve; what inspired you before may now feel draining. Regularly audit your feed every few months to ensure it continues to align with your mental health goals.
Common Questions About Hope Questing vs Doomscrolling
Q: What distinguishes hope questing from toxic positivity? A: Hope questing recognizes challenging realities while deliberately seeking a balance with uplifting content. Toxic positivity entirely dismisses negative feelings and insists on staying positive regardless of circumstances. Hope questing creates space for all emotions while consciously including positive content in your media consumption.
Q: How much social media usage is too much for mental health? A: Research indicates limiting social media use to about 2 hours daily for optimal mental health. However, quality is more crucial than quantity—mindful and intentional engagement with positive content can benefit you even within reasonable time limits.
Q: Can hope questing assist with anxiety and depression? A: While hope questing should not replace professional treatment, it can serve as a helpful coping mechanism. Engaging with positive content and limiting exposure to distressing material may alleviate anxiety symptoms. Persistent mental health issues should always be managed with a qualified therapist.
Q: How do I begin hope questing if I’m accustomed to doomscrolling? A: Start gradually by unfollowing one…
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If you’re following accounts that consistently leave you feeling down, it’s time to switch to those that inspire or uplift you. Take your time to review your feeds, use the reset options provided by platforms, and be conscious of the content you interact with through likes and shares.
Q: Is it okay to completely unfollow news accounts while focusing on hope questing instead of doomscrolling? A: You don’t have to completely cut out news. Opt for a couple of trustworthy, quality news sources and combine them with journalism that emphasizes solutions, showcasing positive changes alongside significant events. Hope questing versus doomscrolling is all about finding balance, not avoiding the news.
Q: How can I engage in hope questing without missing out on important news? A: Practicing hope questing doesn’t mean turning a blind eye to reality. Stay updated through high-quality sources, but deliberately mix tough news with stories of human strength, scientific advancements, community aid, and positive transformations. Designate specific times for checking the news rather than exposing yourself to it continually.
Take Action: Your Shift from Doomscrolling to Hope Questing Begins Now
Next time you find yourself doomscrolling, take a moment to stop. Ask yourself: What might hope questing look like in this moment? You may be pleasantly surprised by how much lighter and more empowered you feel when you allow yourself to look for hope alongside tough realities and tailor your feeds to fit your needs. Remember: You control your digital space. Select content that enhances your mental well-being, rather than merely occupying your time.
Changing from doomscrolling to hope questing isn’t about achieving perfection; it’s about being purposeful. It’s about acknowledging that amidst numerous challenges, we have the option to highlight stories of resilience, creativity, and kindness. This approach doesn’t diminish the genuine issues we face; instead, it equips us with the emotional resources required to tackle them in a constructive manner.
Ready to enhance your digital wellness journey? Reach out to a mental health professional who can offer tailored strategies for coping with social media-related anxiety and establishing healthier online habits. Your mental health deserves the same level of care and attention as your physical health.
External Resources for Digital Wellness
For more evidence-based insights on social media and mental health, check out:
The article above was solely authored by the individual named. The opinions expressed may not necessarily reflect those of GoodTherapy.org. Any questions or comments regarding the article can be addressed to the author or left as a comment below.
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