How to get out of a bad mood because of social media addiction

Not just passively receiving content, many people are facing alarming "surfing addictions" that are harmful to their bodies and mental health.

Zombie-scrolling is the act of constantly scrolling through social media platforms like Facebook, TikTok, Instagram, etc. without realizing the information you are absorbing. Meanwhile, doom-scrolling is the obsession with constantly reading negative information.

Surfing addiction can lead to brain rot. Although not a medically recognized disease, brain rot is still a worrying reality, manifested through forgetfulness, lack of concentration, mental sluggishness, and physical fatigue.

Every piece of information, image, or video that passes by is recorded by the brain and affects mood. Therefore, unconsciously consuming too much information or tending to seek negative information makes users anxious, insecure, disrupts sleep, and even disconnects from surrounding relationships.

Worse yet, to “escape” negative emotions and thoughts, users continue to scroll uncontrollably. So, how do we break this vicious cycle?

Proactively plan to control your news surfing time

It is difficult for many people to stop using social media immediately. However, you can reduce the time you spend scrolling through the news by setting specific time limits for yourself, such as spending only 20 minutes at a time and no more than twice a day.

You should clearly schedule other tasks during the day, including necessary breaks, using reminder tools or time limit features available on your phone.

One thing worth noting for those who are always caught up in scrolling is that experts advise users to avoid using their phones at least 30 minutes before going to bed to get a deep sleep.

Change the way you surf the news and build positive habits

If you still can’t seem to cut down on your daily news scrolling, try slowing down. This will help you better control your information consumption, giving you time to identify and stop before unnecessary content.

Find and maintain personal interests, especially promoting creative activities such as cooking, writing, drawing, making crafts…

Besides, regular physical exercise and playing a sport will help improve your mood and reduce stress, while also helping you take a break from using electronic devices.

Focus on the present, cultivate meaningful relationships

Prioritizing practical tasks for your current situation such as creating a work schedule, preparing main meals, snacks, practicing your favorite sports… will help you control your emotions and mind better.

It helps you break the vicious cycle of over-consumption of information, preventing you from sinking into negative emotions.

Above all, open up to the people around you. You don't have to share your deepest thoughts, just start with simple daily greetings.

Seek help when needed

If self-regulation measures are not effective and the "surfing addiction" seriously affects your life, do not hesitate to seek advice from psychologists or psychiatrists for a more suitable solution.

Source: https://phunuvietnam.vn/cach-thoat-khoi-tam-trang-toi-te-vi-nghien-mang-xa-hoi-20250613135801427.htm