How Mindless Scrolling Can Trigger Feelings of Dissociation

May 17 2025 TalktoAngel 0 comments 495 Views

Dissociation, is a state where individuals feel detached from their thoughts, surroundings, and even their own sense of self.

Understanding Dissociation

Dissociation is a mental state characterised by a disconnection from reality, memory, identity, or consciousness. It is commonly associated with stress, trauma, and mental health disorders such as anxiety and depression (Spiegel et al., 2013). People experiencing dissociation may feel as though they are observing themselves from outside their body or that their surroundings are unreal. While dissociation can occur due to extreme stress, it can also be triggered by prolonged engagement in passive activities like mindless scrolling.

The Link Between Mindless Scrolling and Dissociation

Mindless scrolling refers to the habitual and unintentional act of continuously swiping through social media feeds, news articles, or video platforms without a clear purpose. This behaviour can contribute to dissociation in the following ways:

1. Overstimulation of the Brain

The constant influx of images, videos, and information bombards the brain, leading to sensory overload (Alter, 2017). As a coping mechanism, the mind may enter a dissociative state, numbing itself to the overwhelming stimuli.

2. Reduction in Self-Awareness

Mindless scrolling can create a hypnotic effect, causing individuals to lose track of time and their surroundings. Studies suggest that excessive screen time can weaken self-awareness and increase feelings of detachment (Twenge et al., 2018). This dissociation makes individuals feel disconnected from reality, leading to a sense of emptiness and confusion.

3. Emotional Numbing and Avoidance

Many individuals use social media as an escape from real-life stressors. Instead of processing emotions, they engage in mindless scrolling to distract themselves. Over time, this avoidance behaviour can result in emotional numbing, making it difficult to engage with real-world emotions and experiences (Turkle, 2015).

4. Fragmentation of Attention

Social media platforms encourage fragmented attention through quick and short-form content. Constantly switching between posts, videos, and updates disrupts deep thinking and focus. This fragmented attention can contribute to a sense of dissociation, as individuals struggle to maintain coherent thoughts and sustained awareness of their reality.

5. Comparison and Self-Disconnection

Spending excessive time scrolling through curated, idealised content on social media can lead to social comparison and decreased self-worth. When individuals feel disconnected from their own experiences and identity, dissociation may serve as a defence mechanism to protect against negative self-perception (Haidt & Allen, 2020).

Psychological Implications of Dissociation from Mindless Scrolling

Dissociation triggered by excessive digital consumption can have serious mental health consequences, including:

Increased Anxiety and Depression: A lack of connection with reality can heighten feelings of loneliness and existential distress.
Reduced Memory and Cognitive Function: Chronic dissociation can impact memory formation and decision-making abilities.
Decreased Productivity and Motivation: Excessive scrolling diminishes focus, making it difficult to engage in meaningful activities.
Weakened Social Connections: Individuals may struggle to form genuine relationships due to a detachment from real-life interactions.

Strategies to Reduce Mindless Scrolling and Prevent Dissociation

1. Set Intentional Time Limits

Instead of mindlessly opening social media, set specific times for usage. Apps like "Screen Time" (iOS) and "Digital Wellbeing" (Android) help track and limit daily screen exposure.

2. Engage in Mindful Scrolling

Before unlocking your phone, ask yourself:

Why am I opening this app?
Am I using this as a distraction or avoidance mechanism?
By setting an intention, you can prevent passive engagement and stay more present in the moment.

3. Create Tech-Free Zones

Establish areas where digital devices are not allowed, such as:

The bedroom (to improve sleep quality)
The dining table (to enhance social interactions)
Workplace (to boost productivity)

These small changes can help maintain real-world engagement and reduce dissociation.

4. Practice Grounding Techniques

If you notice yourself feeling detached after a scrolling session, grounding exercises can help reestablish a connection with reality:

Deep Breathing Exercises: Conscious breathing can help regain awareness of your physical surroundings.
Journaling: Writing about your experiences can enhance self-awareness and emotional processing.

5. Replace Scrolling with Offline Activities

To reduce dependence on digital entertainment, explore alternative activities such as:

Reading a physical book
Practising meditation or yoga
Engaging in outdoor activities
Connecting with friends and family in person

By incorporating offline hobbies, individuals can break free from the cycle of mindless scrolling and foster real-world engagement.

6. Seek Professional Support if Needed

Cognitive Behavioural Therapy (CBT) and mindfulness-based interventions can help individuals regain control over their digital habits and mental well-being.

Conclusion

Mindless scrolling may seem harmless, but its impact on mental health, particularly in triggering feelings of dissociation, is significant. The overstimulation, fragmented attention, and emotional detachment associated with excessive digital consumption can lead to a sense of disconnection from reality. However, by practising digital mindfulness, setting healthy boundaries, engaging in grounding techniques, and seeking alternative activities, individuals can reclaim their focus, awareness, and overall well-being.

In an age where digital distractions are constant, taking proactive steps to consciously interact with technology rather than passively consuming it is essential for maintaining a healthy, balanced life.

Contributed By: Contributed by Dr. (Prof.) R. K. Suri, Clinical Psychologist and Life Coach, &. Ms. Tanu Sangwan, Counselling Psychologist.

References

Alter, A. (2017). Irresistible: The Rise of Addictive Technology and the Business of Keeping Us Hooked. Penguin Press.
Haidt, J., & Allen, N. (2020). Screen Time and Mental Health: The Science and Solutions. Journal of Adolescent Health.
Spiegel, D., Loewenstein, R. J., Lewis-Fernández, R., & Sar, V. (2013). Dissociative disorders in DSM-5. Annual Review of Clinical Psychology.
Turkle, S. (2015). Reclaiming Conversation: The Power of Talk in a Digital Age. Penguin Books.
Twenge, J. M., Joiner, T. E., Rogers, M. L., & Martin, G. N. (2018). Digital Media Use and Mental Health: A Meta-Analysis. Clinical Psychological Science.