Chronic phone scrolling or doom scrolling can be a symptom of nervous system dysregulation. Scrolling provides the brain with constant novelty - a stream of photos and videos that require very little effort to engage with. This is a recipe for dopamine shot after dopamine shot which feels great and can get very addictive. Soon a bigger hit is required to get the same buzz, the stimulation can become overwhelming. It’s junk dopamine - short term reward with longer term consequences.
What the brain loves is dopamine with effort - wholesome dopamine. Something that has to be worked at, something that is challenging and grows new neural connections with reward. The brain and nervous system learn to adapt, become more resilient and enhance perseverance - those traits are amazing for nervous system regulation. The secret sauce to taking this to the next level is adding purpose, meaning, inspiration and awe - doing hard things for no reason is not sustainable.
It could be hard to do the hard things if the chronic phone scrolling is a symptom of a nervous system in dorsal vagal shutdown (according to Polyvagal Theory). Sometimes called the ‘freeze response’ or ‘functional freeze’, this state occurs when the nervous system is overwhelmed trying to protect the body from chronic stress (which comes in many forms - physical, mental, emotional, nutritional and existential). A hypothesis around why this response is part of our biology is that it conserves resources while deciding on the safest way to take action.
Symptoms of a freeze response:
Anxiety with little action
Isolation
Low self-care
Escapism (including excessive phone scrolling)
Low physical energy
Fatigue
Brain fog
Difficulty making decisions
Avoidant eye-contact
Slow heart rate
Low motivation
There are ways to regulate the nervous system and get out of dorsal vagal shutdown - we teach these tools on our Rēset programs and put them into practice with various modalities in a safe environment to address the physical, mental, emotional and existential stressors.
The nervous system is predictive. It uses neuroception to gauge if a situation is safe or dangerous. Sending signals to the nervous system that you are safe can reprogram your default neuroception response.
Breathing is the connection between the ANS and the conscious mind. The exhale is connected to the parasympathetic branch of the ANS which is responsible for relaxation, digestion and healing. By taking deep slow breaths and extending the exhale, you can send signals of safety.
Rushing sends a threat signal. Go at your own pace doing one thing at a time.
Set aside time and remove guilt around doing activities that are nourishing for you.
Using a sensor like HeartMath’s InnerBalance sensor you can do real time HRV training to rebalance the nervous system using breathing techniques and a gratitude practice (that send signals of safety!)
Taking small steps reduces the overwhelm, many small steps will prove that you can do hard things.
The nervous system is designed to protect and connect. Isolation can reinforce lack of safety. Being around a calming pet or person can help.
Grounding in two ways, mindfulness by bringing attention to the present moment - paying attention to the current sights, sounds and sensations. Plus grounding in nature - getting in contact with the sand, grass, soil, water to receive the earth’s healing charge.
Get out of the mind and into the body. Dorsal vagal shutdown can reduce executive function in the brain so it can be more helpful to process somatically by releasing stress hormones and tap into ‘frozen’ parts of the body and the emotions that are stored there.
It is best to do this with a trained practitioner because there can be a large release of energy from the sympathetic nervous system, then continue short practices at home.