Want to Stop Doomscrolling? Get Moving!

Struggling with internet addiction and endless doomscrolling? Research suggests that exercise could be the key to breaking the cycle.

Most of us find it hard to live without the internet. Researching for work or school assignments, sending messages or relatable social media reels to friends, finding a funny video to watch during the bus ride home – the internet is involved in so many components of our day.

To be fair, it’s done a lot of good for us too. It’s given us a wealth of information, connection, and entertainment right at our fingertips, which is something humanity couldn’t accomplish just a couple dozen years ago.

With that said, there may be some risk of letting the internet overwhelm you. While only you can decide how much of it is embedded into your life, what happens when you let it take over completely?

Defining Internet Addiction

Internet addiction is a form of behavioural addiction characterised by an excessive amount of time spent in front of a screen.

And it includes smartphone use too.

According to Dr Mythily Subramaniam, Assistant Chairman of the Institute of Mental Health’s Medical Board (Research), in The Straits Times: “It’s just the ease of access. It’s the internet in your pocket, literally.”

It encompasses a range of activities you can do online, including web browsing, video-gaming and even shopping.

But how do we know it’s an addiction, rather than us just accidentally doomscrolling an hour and a half past our bedtime?

When it negatively influences the way we live – and we simply let it.

When Internet Use Becomes a Self-Destructive Urge

Internet addiction has been a growing social concern because, just as with any other addiction, it has an adverse effect on both our physical and mental health.

Research has highlighted how an inability to healthily manage our time online can make us withdraw from our relationships, lose focus of our academic or career ambitions, and heighten our anxiety and depression while lowering our self-esteem. 

It has also been associated with greater sleep disturbances, and may even increase our risk of developing eating disorders.

Essentially, we become more detached from our family and friends, our interests, and even the need to take proper care of our bodies.

But if it hurts us that much, why do we do it?

For one, internet use has the ability to trigger a dopamine release in our brains. The resulting rush of this feel-good hormone encourages us to continue staying online for longer.

The thing is, while everyone can feel this rush, not all of us become addicted.

Genetics and environmental factors may influence how predisposed we are to addiction, and our preference for participating in online activities.

In addition, a negative mental state can also cause us to withdraw into the digital world.

As Dr Mythily puts it: “Positive mental health such as making friends with people easily or feeling calm, all that is less likely to happen when you’re having symptoms of depression and anxiety.”

With how overpowering our need for the internet can be, what can we do to free ourselves from the clutches of addiction?

Try Exercising

In general, it’s important to exercise because of all the physical, cognitive and emotional health benefits it offers. But because of all those reasons, it’s also a genuine form of intervention for those with addiction.

Exercise can have a strong influence on our neurobiological processes, such as by increasing our production of certain neurotransmitters, and regulating the brain’s reward system. For instance, exercise itself gets you on a dopamine high, which is why it has been viewed as a healthy replacement for addictive substances. 

Furthermore, establishing a regular exercise routine is shown to improve self-discipline and self-control, which are crucial skills when it comes to managing our internet use.

Overall, it provides a positive outlet for stress relief, and helps us channel our energy into something more productive.

However, certain forms of physical activity are more effective than others in getting our heads out of the digital realm.

Types of Exercises Research Suggests Are More Beneficial

One study showed that moderate to vigorous physical activity acted as a better protective factor, or a characteristic that reduces the risk of negative outcomes, against stress-induced internet addiction compared to light physical activity.

Another meta-analysis compared the efficacy of three categories of exercise:

• Closed motor skills, which occurs in a controlled environment and employs repetitive movements, such as in running and swimming.
• Open motor skills, which requires us to adapt our movements to a changing environment, such as in sports like football or basketball.
• A mix of both motor skills.

According to this study, the most optimal exercises for dealing with internet addiction involved open motor skills, or the mix of both.

Regardless, this meta-analysis, which consisted of the results of 19 other studies, also underscored how significant the impact of exercise is on reducing the symptoms of internet addiction, including anxiety and loneliness.

The Need for the Occasional Digital Detox

While exercise isn’t the only solution to help you overcome an internet addiction, it does give our minds a rest from the constant stimulation of the online world, and allows us to focus on the present moment.

If you feel your fingers are reaching out way too often to grasp your phone or hover over a keyboard, it’s time to put more effort into leaving your devices behind and enjoy a nice little workout instead.

Read More

• Thousands of Children Treated for Addiction to Online Games in Indonesia
• IMH Study Highlights Widespread Problematic Smartphone Use in Singapore
• The Digital Dilemma and Singapore’s Push to Restrict Social Media for Youth
• Exercise and Keeping Fit: Types of Physical Activity and How Much Is Recommended?

External References

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