Study shows that endless scrolling on the internet can increase stress and worsen mood

Many people turn to social media, online shopping, or mobile games to relax after a long day. However, a new study suggests that such activities may, conversely, cause additional stress.

The study, published in PLOS One on Wednesday, found that internet users with 'problematic' behavior experience higher levels of stress, have lower moods, and are more prone to further network use compared to others.

Researchers define problematic internet use as that which causes significant anxiety or leads a person to neglect important areas of life, such as work or relationships.

The question arises: do people use the internet more because of a bad mood, or do they become depressed due to excessive time online? Andreas Oelker, a graduate student at the University of Duisburg-Essen Psychology Department and one of the study's authors conducted in Germany, noted that it resembles a 'vicious cycle.' He explained: 'If you are in a bad mood, you try to lift your spirits using the internet, but it doesn't help sufficiently. Therefore, you use it more and more.'

Reasons for turning to the internet to relieve stress

The internet is full of temptations, and applications are designed to retain user attention. An analysis by The Washington Post demonstrated how TikTok attracts users by providing a continuous stream of personalized video clips. Although some of these videos may be educational or entertaining, users often spend much more time in the app than they would like, and they find it difficult to stop due to the constant availability of new content.

Silke Müller, a postdoctoral researcher at the University of Duisburg-Essen and co-author of the study, noted that while expecting a mood boost from watching funny videos might help in the short term, the problem is that social media contains much more content besides humorous clips.

Users may also encounter stressful news or posts from acquaintances that provoke painful social comparison. Researchers observed that time spent online limits opportunities for sleep, hobbies, socializing, or work.

The study surveyed 900 people about their habits regarding gaming, pornography viewing, shopping, and social media use. Their internet activity was classified as 'non-problematic,' 'risky,' or 'pathological.' Users were considered those who spent so much time online that they neglected relationships or other matters, experienced difficulty controlling their behavior, or continued doing so despite negative consequences.

Over the next 14 days, participants answered daily surveys about their day, mood, stress level, and time spent online. Non-problematic users might spend an hour on a social media app or gaming site, whereas problematic users might spend two to four hours or even more. Nevertheless, researchers emphasized that time online itself is not a problem if a person feels in control of their behavior and it does not interfere with other aspects of life.

The results showed that problematic users had lower moods, and their internet activity led to neglecting activities such as work, studying, or even hygiene. One limitation of the study is its reliance on self-reported data, which requires people to accurately recall their daily experiences and internet usage.

Another important finding is that the temptation to check the internet proved stronger than the pleasure derived from time spent online; sometimes it improved, and sometimes it worsened well-being. Oelker advised: 'I would not recommend this as the best way to lift your spirits.'

Why it is difficult to stay offline

Part of the appeal of online games and social media lies in the unpredictability of rewards. Sometimes a user succeeds (e.g., sees a funny video), and sometimes they do not (e.g., fall into a loop of endlessly viewing anxious content or see images that evoke negative emotions).

Ailet Fishbach, a professor of behavioral science at the Chicago Business School, stated that 'uncertainty captivates.' In her research, she and her colleagues found that people find uncertain rewards more motivating because, despite disliking uncertainty, we want to see the resolution of a situation.

Uncertainty is part of the appeal in games, and social media is also built on this foundation, exploiting the human need for connection. Fishbach added: 'There is a fear of missing out. And there are no signals telling you to stop. Social media is simply designed so that every feature on the screen triggers addiction in us.'

How to reduce time spent on the internet

Fishbach and researchers in a new study pointed out several effective strategies that can be tried if a person wishes to spend less time online. It is important to consider what one can do instead. If a person spends three or four hours a day on games or social media, they should decide what they would prefer to fill that time with. They need to plan a meeting with a friend, attend sports classes, or watch a long-planned movie. Moving towards a desired outcome will be more motivating than just trying not to pick up the phone.

It is also recommended to physically distance oneself from the device. Fishbach emphasized that we underestimate the influence of the environment on our behavior. She gave an example: 'Checking a phone that is already on the table is much more likely than checking a phone that is in a purse. If the phone is in another room, the cost of going there increases sharply compared to if it is in a pocket.'

Another method is deleting apps or using blockers. Today, there are many tools available to help those who want to use the internet less. Some apps require stating a reason to open a blocked application. Any excuse will do, but the goal is to slow down the automatic urge to check social media out of boredom and force oneself to consciously decide whether it is necessary to do so. Other devices, such as Brick, can be used to block access to specific applications on a phone.

Oelker concluded: 'If you don't have a problem, it is simply recreational activity that can be done like any other hobby, and you can enjoy it. But if you have problematic use and you neglect other things, you should reconsider your habits.'