Find something else to do<\/p>\n
So, how do you counteract the\u00a0urge\u00a0to doomscroll?\u00a0\u00a0<\/p>\n
It can help\u00a0to\u00a0understand\u00a0where the impulse comes from. Many patients and caregivers report feeling a loss\u00a0of control\u00a0after\u00a0a cancer diagnosis<\/a>.\u00a0Seeking information\u00a0online\u00a0feels like a simple and\u00a0easy way\u00a0to reclaim it. Unfortunately, it\u00a0doesn\u2019t\u00a0always work that way. Instead of the reassurance\u00a0you\u2019re\u00a0hoping to find,\u00a0you end up\u00a0finding\u00a0its\u00a0opposite.\u00a0<\/p>\n In those situations, I recommend unplugging completely and doing something restorative\u00a0just\u00a0for you. Go outside and feel the\u00a0breeze\u00a0on your face, do some\u00a0journaling<\/a>,\u00a0or\u00a0just\u00a0sit quietly and sip some\u00a0tea<\/a>\u00a0for a few minutes.\u00a0\u00a0<\/p>\n If\u00a0you\u2019re\u00a0an\u00a0MD Anderson\u00a0patient, you can also schedule self-care activities\u00a0through\u00a0MyChart<\/a>\u00a0without a referral.\u00a0Current offerings<\/a>\u00a0at the\u00a0Integrative Medicine Center<\/a>\u00a0include:\u00a0<\/p>\n Some of these classes are exclusively virtual, but they\u2019re still interactive and involve other people. So, they\u2019re a much better choice than doomscrolling.\u00a0<\/p>\n Set time\u00a0limits\u00a0on\u00a0various apps<\/p>\n Avoiding screen time altogether is unrealistic \u2014 especially since a lot of us use computers and phones in our jobs. But you can take steps to control your recreational screen time and set some healthy limits.<\/p>\n If you find yourself wasting hours on social media every day, for instance, use the controls on your device to set timers. Give yourself a 10- or 15-minute limit per day before each app shuts off automatically.\u00a0<\/p>\n Also keep in mind that what you\u2019re using a screen for matters.\u00a0<\/p>\n A video chat with a friend, for instance, is much better than consulting Dr. Search Engine or\u00a0AI<\/a>\u00a0for advice. And, doing an online puzzle to counteract\u00a0chemobrain<\/a>\u00a0is not nearly as bad as doomscrolling through endless newsfeeds. That\u2019s especially true if you\u2019re looking at a screen while\u00a0sitting<\/a>\u00a0or lying\u00a0down. People tend to become\u00a0very\u00a0lethargic\u00a0in those situations, and\u00a0being too sedentary\u00a0is not good for anyone.\u00a0\u00a0<\/p>\n Restrict\u00a0your\u00a0screen time\u00a0before bed<\/p>\n At\u00a0night\u00a0time,\u00a0you\u2019re\u00a0not\u00a0scrambling to make\u00a0your next appointment, trying to get the laundry done, or\u00a0rushing\u00a0to get\u00a0the kids to soccer practice. So, when you get caught up in doomscrolling late at night, it can be particularly bad for your health.\u00a0\u00a0<\/p>\n The blue light from screens\u00a0can\u00a0disrupt your\u00a0sleep cycle<\/a>, making\u00a0a\u00a0pre-existing condition<\/a>\u00a0worse if you\u2019re already dealing with\u00a0cancer-related\u00a0fatigue<\/a>. And,\u00a0not getting enough sleep can negatively affect your\u00a0immune system<\/a>,\u00a0as well as\u00a0perceived pain levels<\/a>\u00a0and even\u00a0cognitive function<\/a>. So much of what you see online is not even real these days, due to filters and AI, that your\u00a0body image<\/a>\u00a0can become distorted, too.<\/p>\n That\u2019s why I recommend making your bedroom a no-screen zone. If that\u2019s not possible, try not to look at any screen for at least an hour \u2014 or ideally, two \u2014 before bedtime.<\/p>\n Seek\u00a0more\u00a0connection\u00a0with loved ones<\/p>\n Nobody ever looks back at their life and thinks, \u201cIf only I\u2019d had a few more minutes to watch cat videos….\u201d Doing things we enjoy with the people we care about most is what gives life meaning. So, why not give yourself more of those experiences now?\u00a0<\/p>\n Even if you can\u2019t go on your\u00a0dream trip<\/a>\u00a0just\u00a0yet, you can still read guidebooks\u00a0together\u00a0and\u00a0discuss\u00a0possible\u00a0destinations.If you\u2019ve always wanted to learn how to knit or do needlepoint, take a class or ask a friend to teach you, then bring the supplies to your next medical appointment.<\/p>\n The bottom line is that there are much better ways to spend your time than staring at a screen. If you focus on what you could be doing instead \u2014 and with whom \u2014 your screen time will most likely drop off naturally.\u00a0<\/p>\n Catherine Powers-James, Ph.D.<\/a>, is a licensed clinical psychologist in our\u00a0Integrative Medicine Center<\/a>.<\/p>\n