Doomscrolling to Hope Questing: Digital Men…

The battle between hope questing vs doomscrolling defines our digital age. We’ve all been there. With the best intentions, we head to bed ready for a full eight hours of sleep. We go through our routine, crawl into bed, set the alarm (on our phones, of course), and notice a notification. We click on it “just for a second.” Then suddenly, 20, 30, even 40 minutes later, we’re still scrolling.

The time slipped away and instead of feeling calm, we’re now more anxious. Our feed was filled with war updates, political arguments, misinformation, posts that spark comparison, or reminders that we weren’t included in a friend’s plans. By the time we put the phone down, our minds are buzzing with stress. Sleep will come, but not easily.

If this sounds familiar, you’re not alone. That late-night spiral has a name: doomscrolling. And while it often feels impossible, or worse even wrong, to look away, the toll it takes on our mental and physical health is very real.

But what if there’s another way to stay connected without getting pulled under? That’s where hope questing comes in.

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What is Doomscrolling?

Doomscrolling is the compulsive habit of consuming an endless stream of distressing or negative content online. The name says it all, it feels heavy, frightening, and unrelenting.

To be fair, it’s not all bad. Doomscrolling does keep us informed about global and local issues we may not otherwise know about. Much of what we’ve learned about injustices, humanitarian crises, or social movements have come through social media. Doomscrolling can also make us feel less alone by connecting us with others who share our fears, perspectives, or experiences.

But the negatives often outweigh the benefits. Doomscrolling heightens anxiety, stress, anger, and hopelessness. It floods the nervous system with “threat signals,” leaving us stuck in dysregulation. And because social media algorithms are designed to keep us hooked, the cycle becomes self-perpetuating: we scroll to feel informed and in control, yet the more we consume, the more powerless and overwhelmed we feel.

Research from the American Psychological Association highlights the correlation between high social media use and poor mental health among adolescents, while systematic reviews have found that the use of social networking sites is associated with an increased risk of depression, anxiety, and psychological distress.

So, what is Hope Questing?

Hope questing is the intentional act of seeking out uplifting, inspiring, or solution-focused stories, media, and resources. This doesn’t mean pretending the hard stuff isn’t happening or putting on rose-colored glasses. Instead, it’s about choosing to balance our perspective: recognizing that while there are crises, injustices, and suffering, there are also acts of kindness, progress, innovation, and resilience happening every single day and opportunities for you to be a part of them.

Of course, there are risks if hope questing is taken too far. We might run the risk of avoidance – putting our head in the sand and pretending that the bad things aren’t happening around us. We also run the risk of toxic positivity which is truly one of this therapist’s biggest pet peeves in our current culture. Toxic positivity is the belief that people should always maintain a positive mindset no matter how difficult, painful, or complicated their circumstances are, or the circumstances of the world may be.

It’s the “just look on the bright side,” “good vibes only,” “Pollyanna,” or “everything happens for a reason” approach that dismisses or minimizes real feelings of sadness, anger, grief, or fear. At its core, toxic positivity suggests that there’s no space for “negative” emotions, and that if you just think positively enough, everything will be fine. While it’s important to find the path toward positivity, toxic positivity leaves no room for the complexity of human experience.

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Healthy hope questing is about balance: allowing space for the hard truths and giving ourselves permission to refill our cup with reminders of joy, progress, and possibility. When we find hope, our optimism increases which in turn boosts our confidence and motivation to take action toward creating change. It also helps us to regulate our nervous systems by reminding us of joy, progress, and possibility. While doomscrolling activates the nervous system, hope questing helps regulate it, reminding us that even in dark times, there are glimmers of light and pathways forward – it can inspire action rather than paralysis.

The Science Behind Hope Questing vs Doomscrolling

Social media platforms are popular venues for sharing personal experiences, seeking information, and offering peer-to-peer support among individuals living with mental illness. However, research shows that teens who felt a lot of pressure to use social media sites experienced more symptoms of depression and anxiety, lower self-esteem, and more difficulty getting quality sleep.

The good news? Studies suggest there’s a “sweet spot” for digital media use. Well-being increases as screen time increases up to a particular point. After that point has been exceeded, well-being starts to decrease. This means that moderate, intentional use of social media can actually benefit our mental health when done mindfully, a key principle in hope questing vs doomscrolling.

Need help setting digital boundaries? Explore our resources on setting healthy boundaries with news and social media to protect your mental well-being.

Practical Strategies: From Doomscrolling to Hope Questing

The internet will always offer us an endless feed of stories. What we choose to consume matters for our mental health, our relationships, and our sense of self agency. Here are some tips for how to help balance knowledge and curate the accounts you follow:

1. Listen to Your Body

Pay attention to your body while you are scrolling – Do you feel tense? Calm? Inspired? Heavy? Happy? Your body tells you whether a feed is nourishing or draining.

2. Curate Trusted Information Sources

Find accounts that you trust for information. Follow accounts that provide accurate, thoughtful information about our country and the world. Quality journalism and fact-based reporting can help you stay informed without the sensationalism.

3. Add Joy and Lightness

Make sure you follow accounts that bring you something fun. Let’s be honest, who doesn’t love a good dog account or one with beautiful photos of places near and far. You can find the accounts that spark joy for you.

4. Seek Inspiration and Growth

Find accounts that uplift you. Identify what will inspire, encourage, expand your perspectives, or excite you. Having your feed filled with things that educate, create diversity, and share creativity might balance out the overwhelming feeling of the information you are taking in.

5. Balance Reality with Hope

Stay informed, but balance news and critical issues with accounts that highlight solutions, resilience, or everyday positivity. This is the core of hope questing – acknowledging challenges while actively seeking stories of progress and possibility.

6. Audit Your Feed Regularly

Consciously think about each account that shows up in your feed. Does it bring you joy? Does it bring you accurate information? Do you feel good when you see their posts? Is it an account of someone you love and shows you the same love back? If the answer is no, think about unfollowing, muting, or snoozing the account.

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7. Reset Your Algorithms

Consider resetting your algorithms. Each platform gives an option for doing so and sometimes this is just what you do to shift the information you are taking in.

8. Limit Comparison Triggers

It happens to all of us, we follow the influencer with the style we want to emulate, the chef who always puts healthy meals on the table, the parent that has just the right tips to make your child do what you want, or the personal trainer who promises you will look just like them in 6 weeks. We follow these accounts looking for inspiration but instead we find ourselves in the comparison game that often leads to guilt or shame. If certain content or accounts makes you feel “less than,” consider unfollowing or muting.

9. Be Mindful of Your Engagement

Pay attention to the videos and photos you watch, like, and share. That is how your feed is defined by the apps themselves. I know I have gone down some WILD rabbit holes and then suddenly see these things popping up more. Choose to not engage with that content and they will eventually fall away.

10. Set Time Boundaries

Even the most uplifting feed can overwhelm. Use app timers or boundaries to step away and ground yourself offline. After a certain point in the evening, usually an hour or two before bedtime, winding down is your chief order of business. Avoid scrolling on social media during this time to help you fall asleep sooner and get better rest.

11. Regular Check-ins

Your needs change, what inspired you last year might drain you now. Audit your feed every few months to ensure it still serves your mental health goals.

Frequently Asked Questions About Hope Questing vs Doomscrolling

Q: What’s the difference between hope questing and toxic positivity? A: Hope questing acknowledges difficult realities while intentionally seeking balance with positive content. Toxic positivity dismisses negative emotions entirely and insists on maintaining positivity regardless of circumstances. Hope questing creates space for all emotions while actively choosing to include uplifting content in your media diet.

Q: How much social media use is too much for mental health? A: Research suggests limiting social media use to around 2 hours per day for optimal mental health. However, quality matters more than quantity – mindful, intentional use of uplifting content can be beneficial even within reasonable time limits.

Q: Can hope questing help with anxiety and depression? A: While hope questing isn’t a replacement for professional treatment, it can be a helpful coping strategy. By regulating your nervous system through positive content and reducing exposure to distressing material, you may experience reduced anxiety symptoms. However, persistent mental health concerns should be addressed with a qualified therapist.

Q: How do I start hope questing if I’m used to doomscrolling? A: Start small by unfollowing one account that consistently makes you feel worse, and follow one that makes you feel hopeful or inspired. Gradually audit your feeds, use platform algorithms reset options, and be mindful of what content you engage with through likes and shares.

Q: Is it okay to unfollow news accounts completely when practicing hope questing vs doomscrolling? A: You don’t need to eliminate news entirely. Instead, choose 1-2 trusted, quality news sources and balance them with solution-focused journalism that highlights progress and positive developments alongside important current events. Hope questing vs doomscrolling is about balance, not avoidance.

Q: How can I practice hope questing without becoming uninformed? A: Hope questing doesn’t mean ignoring reality. Stay informed through quality sources, but intentionally balance difficult news with stories of human resilience, scientific breakthroughs, community support, and positive change. Set specific times for news consumption rather than constant exposure.

Take Action: Your Journey from Doomscrolling to Hope Questing Starts Now

So, the next time you notice yourself doomscrolling, pause. Ask: What would hope questing look like right now? You might be surprised at how much lighter, steadier, and more capable you feel when you give yourself permission to seek out hope alongside the hard truths and curate your feeds to meet your needs. Remember: You are the curator of your digital environment. Choose content that nourishes your mental health, not just fills your time.

The transformation from doomscrolling to hope questing isn’t about perfection, it’s about intention. It’s about recognizing that in a world full of challenges, we can choose to also amplify stories of resilience, innovation, and human kindness. This doesn’t diminish the real problems we face; instead, it provides the emotional resources we need to engage with them constructively.

Ready to transform your digital wellness journey? Connect with a mental health professional who can provide personalized strategies for managing social media anxiety and building healthier digital habits. Your mental health deserves the same care and attention you give to your physical health.

External Resources for Digital Wellness

For additional evidence-based information on social media and mental health, explore:

The preceding article was solely written by the author named above. Any views and opinions expressed are not necessarily shared by GoodTherapy.org. Questions or concerns about the preceding article can be directed to the author or posted as a comment below.