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阴暗刷屏，你中招了吗？
If you’ve spent several minutes or perhaps even hours engrossed in reading stories or posts online—and they tend to be of the distressing variety—it’s likely that you’ve spent your time doomscrolling.
如果你长时间全神贯注地在网上阅读新闻报道或帖子——让人心烦意乱的那种——那么你很可能就在阴暗刷屏。
什么是doomscrolling?
According to psychotherapist Tess Brigham, doomscrolling is mindlessly scrolling through negative news articles, social media posts, or other content-sharing platforms. Essentially, it's reading one negative story after another. One Canadian study has even called this phenomenon “social media panic.”
心理学家苔丝·布里格姆这样解释：阴暗刷屏就是无意间不停地浏览负面的新闻报道、社交媒体帖子或其他分享平台的内容滚动。从本质上讲，就是在阅读一个接一个的负面报道。加拿大的一项研究甚至将这种现象称为“社交媒体恐慌”。
Although it may seem as if 2020 and all its hurdles (the COVID-19 pandemic, political tensions, and social injustice, to name a few) inspired the term “doomscrolling,” it actually likely sprung up on Twitter in 2018, and has been a cultural term ever since.
尽管这个词看起来是在2020年被所有的困难和挑战(疫情、政治紧张和社会不公等)催生的，但其实它早在2018年的推特上就横空出世了，此后这便成了一个文化术语。
为什么会阴暗刷屏？
Because of our negative bias, we are more likely to look for negative news than positive news.
由于个体的负面偏向，人们更倾向于寻找负面新闻而不是正面新闻。
“We are all hardwired to see the negative and be drawn to the negative because it can harm us physically,” Ken Yeager, PhD, a psychiatrist at the Ohio State University Wexner Medical Center says. He cites evolution as the reason for why humans seek out the negatives—if your ancestors learned all about how wild beasts could injure them, they could avoid that fate. “We can sense danger,” Yeager says. “It helps us survive.”
美国俄亥俄州立大学韦克斯纳医学中心的精神病学家肯-耶格尔说，“人类与生俱来会关注负面的东西并被其吸引，因为可能会受到伤害。”他引用进化论作为人类寻找负面事物的论据——如果你的祖先了解到野兽会伤人，他们就会努力避免遭到袭击。
Thea Gallagher, PsyD, clinic director at the Center for the Treatment and Study of Anxiety at the University of Pennsylvania’s Perlman School of Medicine says. “People have a question, they want an answer, and assume getting it will make them feel better,” she says. “You keep scrolling and scrolling. Many think that will be helpful, but they end up feeling worse afterward.”
宾夕法尼亚大学帕尔曼医学院焦虑症治疗研究中心的诊所主任西娅-加拉格尔说：“人们一碰到问题，就想知道答案，以为解开问题就会感觉良好。许多人认为不断地刷与问题相关的内容对其有益，但最终他们往往感觉更糟。”
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阴暗刷屏对心理健康的影响
Doomscrolling is a game that reinforces negative feelings and thoughts. When you're depressed or nervous, it's natural to look for news and information to validate your feelings. It's a vicious loop that drags you down.
阴暗刷屏是一种强化负面情绪和想法的游戏。当你感到沮丧或紧张时，会不自觉地寻找新闻和信息来验证你的感受。这是一个恶性循环，陷入其中可能会把你拖下水。
Doomscrolling intensifies fear and anxiety. Rumination, a harmful habit that exacerbates depression, is triggered by scrolling through gloomy news headlines. It can also make you feel anxious, sometimes leading to panic episodes.
阴暗刷屏加剧了恐惧和焦虑。滚动浏览阴郁的新闻头条会引发忧思，加剧抑郁症。它会使你感到焦虑，甚至引起恐慌。
Doomscrolling keeps you up at night. Many people read through their social media accounts before night, which increases tension just when you're attempting to go asleep.
阴暗刷屏还会使你彻夜难眠。许多人在晚上睡觉之前浏览社交媒体，紧张情绪。
如何打败阴暗刷屏？
①尽可能减少你在社交媒体上花费的时间。智能手机可以记录你在每个应用程序上花费的时间，请牢记这一点，这样你就不会落入沉迷于刷屏陷阱。
②最好避免在睡前和醒后马上拿起手机浏览社交媒体。将手机放到远离床的地方不失为良策。
③定期运动可以促进感觉良好的神经递质的释放，你也可以通过瑜伽和冥想来减轻压力。
④在翻看手机的同时，可以摄入一些健康和均衡的食物，远离垃圾食品。
⑤检查一下你所读的新闻来源是否正规。此外，培养阅读快乐的正面新闻的习惯，并与亲友分享。
⑥试试"停止"法。当你意识到自己浏览屏幕的时间过长时，就大声说“停止！”，同时给自己一个物理刺激，如轻拍手掌。长此以往，你的大脑就会识别什么时候该及时叫停了。
重点词汇：
Hardwired
adj. implemented in the form of permanent electronic circuits
电路的，硬连线的
例：Our brains are hardwired to find such patterns and meaning.
我们的大脑习惯于找这样的模式和意义。
原文链接：
https://www.verywellmind.com/what-is-doomscrolling-5088882
https://www.health.com/mind-body/what-is-doomscrolling
https://www.republicworld.com/technology-news/other-tech-news/doomscrolling-what-is-doomscrolling-and-how-it-negatively-impacts-your-mental-health.html
编译|沈佳璐 温馨 周奕言
排版|周奕言
