Climate change impacts

Though we often think about human-induced climate change as something that will happen in the future, it is an ongoing process. Ecosystems and communities in the United States and around the world are being impacted today.


A collage of typical climate and weather-related events: floods, heatwaves, drought, hurricanes, wildfires, and loss of glacial ice. (NOAA)

Global temperatures rose about 1.98°Foffsite link (1.1°C) from 1901 to 2020, but climate change refers to more than an increase in temperature. It also includes sea level rise, changes in weather patterns like drought and flooding, and much more. Things that we depend upon and value — water, energy, transportation, wildlife, agriculture, ecosystems, and human health — are experiencing the effects of a changing climate.

A complex issue

The impacts of climate change on different sectors of society are interrelated. Drought can harm food production and human health. Flooding can lead to disease spread and damage to ecosystems and infrastructure. Human health issues can increase mortality, impact food availability, and limit worker productivity. Climate change impacts are seen throughout every aspect of the world we live in. However, climate change impacts are uneven across the country and the world — even within a single community, climate change impacts can differ between neighborhoods or individuals. Long-standing socioeconomic inequities can make underserved groups, who often have the highest exposure to hazards and the fewest resources to respond, more vulnerable.

The projections of a climate change-impacted future are not inevitable. Many of the problems and solutions offsite link are known to us now, and ongoing research continues to provide new ones. Experts believe there is still time to avoid the most negative of outcomes by limiting warming offsite links and reducing emissions to zero as quickly as possible. Reducing our emissions of greenhouse gases will require investment in new technology and infrastructure, which will spur job growth. Additionally, lowering emissions will lessen harmful impacts on human health, saving countless lives and billions of dollars in health-related expenses.


Our changing climate

We see climate change affecting our planet from pole to pole. NOAA monitors global climate data and here are some of the changes NOAA has recorded. You can explore more at the Global Climate Dashboard. Global temperatures rose about 1.8°F (1°C) from 1901 to 2020.
Sea level rise has accelerated from 1.7 mm/year throughout most of the twentieth century to 3.2 mm/year since 1993.
Glaciers are shrinking: the average thickness of 30 well-studied glaciers has decreased more than 60 feet since 1980.
The area covered by sea ice in the Arctic at the end of summer has shrunk by about 40% since 1979.
The amount of carbon dioxide in the atmosphere has risen by 25% since 1958, and by about 40% since the Industrial Revolution.
Snow is melting earlier compared to long-term averages.

Water

Changes to water resources can have a big impact on our world and our lives.

Flooding is an increasing issue as our climate is changing. Compared to the beginning of the 20th century, there are both stronger and more frequent abnormally heavy precipitation events across most of the United States.

Conversely, drought is also becoming more common, particularly in the Western United States. Humans are using more water, especially for agriculture. Much like we sweat more when it is hot out, higher air temperatures cause plants to lose or transpire, more water, meaning farmers must give them more water. Both highlight the need for more water in places where supplies are dwindling.

Snowpack is an important source of fresh water for many people. As the snow melts, freshwater becomes available for use, especially in regions like the Western United States where there is not much precipitation in warmer months. But as temperatures warm, there is less snow overall and snow begins to melt earlier in the year, meaning the snowpack may not be a reliable source of water for the entire warm and dry seasons.




Food

Our food supply depends on climate and weather conditions. Although farmers and researchers may be able to adapt some agricultural techniques and technologies or develop new ones, some changes will be difficult to manage. Increased temperatures, drought and water stress, diseases, and weather extremes create challenges for the farmers and ranchers who put food on our tables.

Human farm workers can suffer from heat-related health issues, like exhaustion, heatstroke, and heart attacks. Rising temperatures and heat stress can also harm livestock.

Human health

Climate change is already impacting human health. Changes in weather and climate patterns can put lives at risk. Heat is one of the most deadly weather phenomena. As ocean temperatures rise, hurricanes are getting stronger and wetter, which can cause direct and indirect deaths. Dry conditions lead to more wildfires, which bring many health risks. Higher incidences of flooding can lead to the spread of waterborne diseases, injuries, and chemical hazards. As the geographic ranges of mosquitoes and ticks expand, they can carry diseases to new locations.

The most vulnerable groups, including children, the elderly, people with preexisting health conditions, outdoor workers, people of colour, and people with low income, are at an even higher risk because of the compounding factors from climate change. But public health groups can work with local communities to help people understand and build resilience to climate change health impacts.
Examples of populations at higher risk of exposure to adverse climate-related health threats are shown along with adaptation measures that can help address disproportionate impacts. When considering the full range of threats from climate change as well as other environmental exposures, these groups are among the most exposed, most sensitive, and have the least individual and community resources to prepare for and respond to health threats. White text indicates the risks faced by those communities, while the dark text indicates actions that can be taken to reduce those risks. (EPA (National Climate Assessment))

The enntvironme

Climate change will continue to have a significant impact on ecosystems and organisms, though they are not impacted equally. The Arctic is one of the ecosystems most vulnerable to the effects of climate change, as it is warming at least twice the rate of the global average, and melting land ice sheets and glaciers contribute a dramatically offsite link to sea level rise around the globe.

Some living things can respond to climate change; some plants are blooming earlier and some species may expand their geographic range. But these changes are happening too fast for many other plants and animals as increasing temperatures and changing precipitation patterns stress ecosystems. Some invasive or nuisance species, like lionfish and ticks, may thrive in even more places because of climate change.

Changes are also occurring in the ocean. The ocean absorbs about 30% of the carbon dioxide that is released into the atmosphere from the burning of fossil fuels. As a result, the water is becoming more acidic, affecting marine life. Sea levels are rising due to thermal expansion, in addition to melting ice sheets and glaciers, putting coastal areas at greater risk of erosion and storm surges.

The compounding effects of climate change are leading to many changes in ecosystems. Coral reefs are vulnerable to many effects of climate change: warming waters can lead to coral bleaching, stronger hurricanes can destroy reefs, and sea level rise can cause corals to be smothered by sediment. Coral reef ecosystems are home to thousands of species, which rely on healthy coral reefs to survive.

Infrastructure

Physical infrastructure includes bridges, roads, ports, electrical grids, broadband internet, and other parts of our transportation and communication systems. It is often designed to be in use for years or decades, and many communities have infrastructure that was designed without future climate in mind. But even newer infrastructures can be vulnerable to climate change.

Extreme weather events that bring heavy rains, floods, wind, snow, or temperature changes can stress existing structures and facilities. Increased temperatures require more indoor cooling, which can put stress on an energy grid. Sudden heavy rainfall can lead to flooding that shuts down highways and major business areas.

Nearly 40% of the United States population lives in coastal counties, meaning millions of people will be impacted by sea level rise. Coastal infrastructure, such as roads, bridges, water supplies, and much more, is at risk. Sea level rise can also lead to coastal erosion and high-tide flooding. Some communities are projected to possibly end up at or below sea level by 2100 and will face decisions around the managed retreat and climate adaptation.

Many communities are not yet prepared to face climate-related threats. Even within a community, some groups are more vulnerable to these threats than others. Going forward, communities need to invest in resilient infrastructure that will be able to withstand future climate risks. Researchers are studying current and future impacts of climate change on communities and can offer recommendations on best practices. Resilience education is vitally important for city planners, emergency managers, educators, communicators, and all other community members to prepare for climate change.

EDUCATION CONNECTION

Teaching about climate change can be a daunting challenge, but it is a critical field for students to learn about, as it affects many parts of society. The Essential Principles of Climate Literacy, developed by NOAA and other federal partners, are standards that create a framework for teaching climate. The Toolbox for Teaching Climate & Energy explores a learning process to help students engage in climate action in their own communities or on a global scale. For more educator support, NOAA offers professional development opportunities (including the Planet Stewards Program) on climate and other topics.

How to Survive a Long Distance Relationship

 “Is he/she worth waiting for?”

“Are they feeling the same way I do?”

“Am I kidding myself thinking this can work?”

“Would I be better off dating the mailman instead? At least he comes to my house every day.”

“Does my boyfriend even exist or is this just an elaborate Nigerian credit card scam?”

Long-distance relationships suck. I’ve never met anyone who said, “Yeah, my boyfriend lives 14 hours away in Finland, it’s great!” On the contrary, everyone I’ve met in a long-distance relationship ends up with that agonising feeling: that your heart is slowly being carved out of your chest by a butter knife and replaced with unsatisfactory Skype calls and blinking chat windows.

I get it. I’ve been there.  All three of my significant relationships have involved long distances in some way.

As a young man who was terrified of any sort of commitment, I found that I could only allow myself to fall for a girl if she was at least 500 miles away. The first time, we both genuinely tried to make it work, but things fell apart spectacularly, mostly because we were both too young and immature to handle the distance.

The second time, we both agreed that our lives were taking us to different parts of the world and we were probably better off letting it go—we then struggled to, you know, actually let go for another year, and it sucked.

The third time, and perhaps because we had both done this before, we immediately made plans to end the distance as soon as possible (six months), and then made the appropriate sacrifices to do so. And now we’re married.

When it comes to surviving the distance, here’s what I’ve learned:

1. YOU ALWAYS NEED SOMETHING TO LOOK FORWARD TO TOGETHER

One of the things that kill long-distance relationships is the constant underlying uncertainty of everything. Those questions up top can dominate one’s thinking. Uncertainty will make you think, “Is this all worth it?” “Does she still feel the same way about me as she did before?” “Is he secretly meeting other girls without me knowing?” “Am I kidding myself with all of this? Maybe we’re horrible for each other and I don’t know it.”

The longer you are apart, the more these uncertainties can grow into legitimate existential crises.

That’s why when making any long-distance relationship work, it’s crucial to always have some date that you are both looking forward to. Usually, this will be the next time you are both able to see each other. But it can also be other major life moments—applying for jobs in the other person’s city, looking at apartments where you could both be happy, a vacation together, perhaps.

The minute you stop having some milestone to look forward to, the harder it will be to maintain the same enthusiasm for, and optimism in, each other. One thing that is true about all relationships is that if they’re not growing, then they’re dying. And growth is even more crucial in a long-distance relationship. There must be some goal that you’re reaching for together. You must have some cause that unites you at all times. There has to be a converging trajectory on the horizon. Otherwise, you will inevitably drift apart.

2. BE SLOW TO JUDGE

A funny thing happens to humans psychologically when we’re separated from one another: We’re unable to see each other as we truly are.

When we’re apart from one another or have limited exposure to a person or event, we start to make all sorts of assumptions or judgments that are often either exaggerated or else completely wrong.

This can manifest itself in various ways within a long-distance relationship. In some cases, people get insanely jealous or irrationally possessive because they perceive every casual social outing as potentially threatening to a relationship. “Who the fuck is Dan? Tell me who the fuck this Dan guy is, and why is he writing on your Facebook wall—oh, he’s your stepbrother? I didn’t know you had a stepbrother. Why didn’t you tell me you had a stepbrother? Are you hiding something from me? OK, maybe I wasn’t listening when you told me, but I still don’t want you hanging out with Dan, got it?”

Hyper-sensitive Jealous Boyfriend screams: “No! There is no fun without me.”

In other cases, people become overly critical and neurotic to the point where every small thing that goes wrong is a potential end to the relationship. So the power goes out and their partner misses their nightly Skype call—this is it, the relationship’s over, he has finally forgotten about me.

Or, some go the opposite direction and start idealizing their partner as being perfect. After all, if your partner isn’t in front of you all day every day, it’s easy to forget all of the little obnoxious parts of their personality that actually bother you. It feels good to imagine that there’s this picture-perfect person for you out there—” the one“—and it’s only these damn logistical circumstances that are keeping you apart.

All of these irrational fantasies are unhelpful. “Absence makes the heart grow fonder”—well, I’d edit that to say, “absence makes the heart fucking psychotic.” Be wary. When stuck in a long-distance scenario, it’s important to maintain some scepticism of your own feelings. Remind yourself that you really don’t know what’s going on and the best thing you can do at any moment is to simply talk to your partner about what they’re feeling and about what you’re feeling.

3. MAKE COMMUNICATION OPTIONAL

A lot of long-distance couples create rules that they should have X number of calls or that they need to talk every night at a certain time. You can easily find articles online recommending this sort of behaviour.

This approach may work for some people, but I’ve always found that communication should happen organically. You should talk to each other when you want to, not because you have to. And if that means going a couple of days without communicating, then so be it. People get busy, after all. And periodically having a few days to yourself is actually pretty healthy.

It’s OK, sometimes when Mr Overalls just wants to play Candy Crush. Let him.

Communication is obviously important in any relationship, but simply more communication is not always what’s best for the couple in a long-distance relationship, especially when it’s in a forced context.

When you force communication, two things can happen: The first is that when you inevitably hit days that you don’t have much to talk about (or don’t feel like talking), you’ll half-ass your relationship and spend time with your partner not because you want to but because you feel obligated. Welcome to every shitty marriage ever.

This uninspired, filler-filled kind of communication often creates more problems than it solves. If your partner seems more interested in his tax returns than catching up with your day, chances are you should just hang up and try again tomorrow. There is such a thing as overexposure.

The second problem that can come from forcing communication is that one or both people can begin to resent feeling obligated to connect. This resentment then sparks stupid fights which almost always devolve into some form of, “I’m sacrificing more than you are!” “No, I’m sacrificing more than you are!” And playing the I-sacrificed-more-than-you game never solved anything.

The best way to avoid this mistake is to make all communication optional, meaning that both of you can opt-out at any time. The trick is to not take these opt-outs personally when they happen—after all, your partner is not your slave. If they’re having a busy week or need some alone time, that’s totally up to them to decide. BUT, you do need to use your partner’s (and your) desire for communication as a barometer for how the relationship is proceeding. If your partner spontaneously feels as though she only wants to talk a few times a week instead of a few times a day, that is both the cause AND the effect of her feeling more distant. That is worth talking about and being honest about.

4. MAKE SURE THE DISTANCE IS TEMPORARY

A long-distance relationship cannot survive without hope. And for there to be hope, there must be some possibility that the two people involved will one day be together and achieve a Happily Ever after.

Without that shared vision of Happily Ever After, everything else will quickly begin to feel meaningless.

Remember, love is not enough. You both need to have life visions that are aligned, shared values, and mutual interests. If she’s taking a 10-year contract working for the Singaporean government, and he’s dogsledding around the polar ice caps, well, then there’s not much hope for that relationship, no matter how much the two people may love each other.

Not only must there be some shared vision of a possible future for you together, but you both must also feel as though you’re working toward that vision. If he’s in Los Angeles and she’s in New York, nothing will kill the relationship faster than one person applying for jobs in London and the other applying in Hong Kong.

In my second relationship, my girlfriend took a job working in Africa. Meanwhile, I toiled away in the US trying to get my first internet business off the ground. All hope for making it work was killed by circumstance and we soon broke up.

The woman to whom I’m now married is Brazilian. We began dating while I was living in Brazil in 2012. I left after a few months and we kept in touch. Both of us were battle-worn veterans of failed long-distance relationships, and one of our first conversations was that if we didn’t feel that there was a possibility of us living in the same city again within a year, then there was no point in keeping in touch.

This wasn’t an easy conversation to have, but we had it because we both knew it was necessary if we were going to continue. Six months later, I made the commitment to move back down to Brazil and stay there with her until we could figure out a long-term plan.

Long-distance relationships can only work if both partners put their money where their genitals are. OK, that sounded weird . . . but what I mean is that you have to make the logistical, life-rearranging commitment to one another for it to have any chance of working. Paradoxically, you end up with this weird dynamic where the long-distance relationship forces you to make much more significant commitments to a person to whom you’ve had far less exposure than in a regular relationship. It’s like buying a car when you’ve only seen a picture of it.

Is it worth it? This is the question I get most often from readers. On one level, yes, it’s always worth it. Because even if the relationship goes down in flames, you will have learned a lot about yourself, intimacy, and commitment.

On another level, it’s hard to tell. Because when you’re stuck in a long-distance relationship, you don’t really know what it’s like to date the other person—instead, you only have this halfway, vague idea. Sure, you know something about their personality and their attractive qualities, but you don’t know the full reality. You don’t know each other’s ticks, how she avoids eye contact when she’s sad, the way he leaves a mess in the bathroom and then denies making it, how she’s always late for important events, the way he makes excuses for his mother’s unacceptable behaviour, her tendency to talk through movies, his tendency to get easily offended at comments about his appearance.

You don’t get a sense of the actual relationship until you’re in it, in person, and in each other’s faces non-stop, whether you want to be or not. This is where true intimacy exists—right there in the constricted personal space between two people who have spent way, way, way too much time around each other. This intimacy is sometimes not passionate, it’s sometimes obnoxious, and it’s sometimes unpleasant. But it’s capital-R Real. And it’s that real intimacy which will determine if a relationship will last.

Distance prevents this constricted intimacy from ever forming in a meaningful way. When two people are apart, it’s too easy to idealize and romanticize each other. It’s too easy to overlook the mundane, yet significant differences. It’s too easy to get caught up in the drama of our minds instead of the calm and boring truths of our hearts.

Can it work? Yes, it can. Does it work? Usually, no. But then again, that’s true for the vast majority of relationships. And it doesn’t mean we shouldn’t ever at least try.

18 Signs You've Found Your Soulmate

Love is the bomb. It's an amazing feeling to be so happy and so comfortable with a person, especially when those feelings are reciprocated. But, how do you know if your significant other is the one if they're...your soulmate? While many people don't believe in "soulmates," it is nice to think that there is someone out there (or a few people even) who is ideally matched for you. Wondering if your bae is the perfect match? Here are 18 signs that will help you know if you've found your true connection.
This content is imported from the poll. You may be able to find the same content in another format, or you may be able to find more information, on their website.



1. You just know it.

No test will help you determine if you've found your soulmate or not. To figure it out, you just have to know it. You have to feel in your gut, that this person is the right one for you. I know it sounds silly, but when you get that feeling, you'll know what it means. You should feel energized by their presence, comfortable enough to completely open up, and just giddy with love. Of course, connections manifest themselves in different ways for everyone.

2. They're your best friend.

A friendship is the best foundation for any relationship, why do you think many rom coms are about two BFFs who get together? If you are in a trusting, positive friendship with your SO, that's an amazing sign!

3. You feel a sense of calm when around them.

You spend so much time with your significant other, so being with them should make you feel at home and at peace. Of course, there will probably be butterflies and nerves at first, but after you get comfortable with each other, it should just feel natural.


4. You have extreme empathy for them.

When they fail a test, you might as well have failed it, because, in a sense, you feel each other's feelings. Seeing them upset upsets you, ly, you share in each other's happiness. No one is more proud of their bae than you, and when they succeed, nothing makes you happier.

5. You respect each other.

A relationship is nothing without respect so if your SO doesn't admire you for who you are, they're probably not your soulmate. Your soulmate should regard your feelings and ideas, not write them off. They should appreciate and love you and always treat you well.

6. You balance each other out.

You don't have to be a replica of your SO to be soulmates. You two can have different temperaments, upbringings, and backgrounds and still be meant for each other. The important part comes when you see how you two, as very different people, come together. Does your chill nature compliment their anxious demeanour? Does your love for environmentalism match well with your interests in engineering? Basically, are they the ying to your yang?

7. You agree about the important things.

You may never be able to decide what TV show to watch together or what toppings to get on the pizza, but when it comes to the important things in life, you're totally on the same page.

8. You share the same life goals.

Speaking of the important things...when it comes to life goals, you guys have similar plans. I'm not saying you both want the same career or you want to go to the same college. I'm saying you both agree on where you want to end up after school or whether or not you want to start a family. Obviously, there will be disagreements, but you guys agree on the big stuff. That's a pretty good predictor for long-term happiness with your SO.

9. You challenge each other.

Your soulmate should bring out the best in you, and that means pushing you a little to become the best you can be. Yes, you should admire and respect your bae and who they are, but you should also motivate them to reach their goals, to try a little harder when they need a nudge, and aid with their personal development. Relationships are all about growth and soulmates help each other grow together.

10. You can totally be yourself.

There's no faking it when it comes to your soulmate. You can be totally yourself around them and you know they'll love you for you. You share your guilty pleasures, your weird quirks, your deepest secrets, and you know it will just make them love you more.

11. You fight for the relationship.

Relationships aren't always easy, even between soulmates, but you two work hard for your relationship. This often means compromising, working on yourself, or talking through issues. Maybe your jealousy has become a problem so you talk to a therapist about it. Or they quit smoking because it's important to you. The fact that you two are showing that you're willing to take these steps is a sign of you're soulmates.

12. You understand each other's emotional languages.

If you don't know what your love language is, stop right now and take the quiz. Basically, there are five different love languages AKA how you experience love. Maybe, your love language is Words of Affirmation, so it means so much to you when your SO tells you how much they love you. On the other hand, their love language might be Physical Touch, so they like to show their love with cuddles. There could be a disconnect if you don't feel as loved because you're not hearing it 24/7. You can totally be with someone who has a different love language than you, you just need to understand the ways that you both express love and what to expect from each other.


13. You're each other's biggest fans.

Your SO should be rooting for you constantly and vice versa. Their wins are your wins meaning when they hear big news, you're just as excited as they are. If just seeing your bae happy makes you happy, that's something special.

14. You feel each other's pain.

On the other hand, when something not so great happens to your SO, you're just as sad. If they get rejected from their dream school, you may as well have gotten rejected too. You want the best for your bae, so if they get bad news, you feel it just as much.

15. There's intense chemistry.

Of course, the physical aspect of a relationship is important and with you and your SO, it's definitely there. Sometimes you feel like you can't keep your hands off each other, but you're also very respectful of each other's boundaries.

16. You're there for each other.

Yes, being in a relationship is a lot of fun, but soulmates are there in good times and in bad, meaning when you're going through something tough, you know you can count on your SO to be there with you through it all.

17. You're secure in the relationship.

It's totally normal to get jealous, but you should have 100% trust in your soulmate. No one will get in between you two so your bae can go off and hang with friends, maybe go to a party you have to miss, and you know nothing will happen.

18. You just want to be around each other.

You don't always feel the need to plan elaborate dates (though you do that too), just being around each other is the best. You can sit in silence and just feel each other's presence and it lifts you up.

Positive Affirmations That’ll Change the Way You Think

 

19 Positive Affirmations That’ll Change the Way You Think

They say you are what you think. Think you’re destined to fail and you will. But believe you’re in charge of your own success and you’ll achieve your dreams. Wishful thinking? Maybe not.

Many swear by the power of affirmations to create positive changes in everything from finances and career to relationships and weight loss to improved self-confidence. These simple statements flood your brain with positive self-talk. They’re phrased in the present tense and declare what you want to be true about yourself or your life as if it were already true. Think of it as a mental fake-it-‘til-you-make-it.

Need a little extra self-love to start your day? Scroll through these 19 positive affirmations — and manifest your way to the perfect day.

Repeat After Me… 17 Positive Affirmations to Inspire You

1. I am in love. I am purpose. I was made with divine intention. (@bexlife)

With her #lookhowdopemylifeis movement, Rebekah Borucki reminds us that life is pretty grand. With this affirmation, the author and meditation guide reminds you not to let fear or expectations hold you back from living authentically.

2. I am worthy of what I desire. (@gabbybernstein)

New York Times best-selling author and speaker Gabby Bernstein drops powerful affirmations that will inspire and empower you to manifest your dreams. The spirit junkie’s affirmations shift your thinking to find miracles in your everyday life.

 

3. I can. I will. End of story. (@dailyburn)

When you set your mind to it, there’s nothing you can’t accomplish. What more is there to say?

4. I am adventurous. I overcome fears by following my dreams. (@malacollective)

Fear and adventure go hand-in-hand when you’re following your dreams. It’s why you may feel excinervous (aka excited and nervous at the same time). And no, that’s definitely not a bad thing!

5. I feed my spirit. I train my body. I focus my mind. It’s my time. (@intensati)

This statement from the IntenSati Method — high-energy workouts that fuse martial arts, yoga, dance and interval training with positive affirmations — confirms what we know is true. When your mind, body and spirit are in sync, it’s your time to shine.

6. I am in charge of my life. (@foxanne_)

Sometimes you can feel like a slave to your emotions. Don’t. Remember, while you may not be able to control what happens during the day, you can control how you react and how you feel. Choose wisely.

7. I am the hero of my own life. (@positive.affirmations)

Want to boost your confidence? Repeat after me: “I am my own superhero.” Who needs Ironman, Wolverine or Supergirl when you have you?

8. I will not compare myself to strangers on the Internet. (@emilymcdowell_)

Raise your hand if you need this reminder. While seeing someone’s post about their killer zero-dark-thirty workout might motivate you to get out of bed, social media can also make you feel crummy when you start comparing your life to others’ curated feeds. When it does, step back and repeat this affirmation.

9. I am choosing and not waiting to be chosen. (@raisingself)

No bad PE class flashbacks here! If you want to change your life, choose yourself first. Don’t wait for permission or to be picked for the team.

10. I am worthy. I am loved. I am enough. (@therefinedwoman)

Striving to improve yourself, your career or your relationships is a good thing, right? Yes, but remember to start by acknowledging that you’re worthy of self-love and achieving great things. If you constantly feel you’re not enough, heed this daily dose of self-love.

11. I am my light. (@iuliastration)

This beautiful illustration reminds us that we don’t need a soulmate to complete us. All we need is already within.

12. I have the power to create change. (@iamruby)

This coach wants to be a catalyst in your life. Her reminder? We all have to power to ignite and create change.

13. I believe in the good things coming. (@lawofattractionworld)

We all carry around baggage — emotional, mental, physical — out of habit and obligation. And it’s heavy! But if it’s not helping you reach your desired destination, let it go – and prepare for the good things to come.

14. I am resilient and can get through anything. (@nourishyourglow)

Here’s your Monday morning mantra (or any day of the week!). Consider your to-do list toast. Then, seize the day!

15. I will accomplish everything that needs to get done. (@iam.affirmations)

“Can’t stop, won’t stop” is the motto here. When you’re at an impasse, remember there’s always another way forward.

16. I claim my desires. I hold great visions. I am ready to receive it. (@hayhouseinc)

Ready to manifest your best life? Grab your mala beads and repeat this affirmation from one of the leaders of self-help, Louise Hay.

17. I’m going to make you so proud. (@dulceruby)

And you mean YOU. All the obstacles you encounter on your journey are worth it because it’s about making yourself proud…and no one else.

Photo: Pond5

18. My presence is my power. (@gabbybernstein)

Sometimes it’s difficult to live in the moment when you’re pulled in a ton of different directions and have lots of distractions. So let this mantra, another from zen guru Gabrielle Bernstein, serve as your reminder (and permission!) to focus solely on the person you’re with or the task at hand.

Photo: Twenty20

19. When you really want it, you are unstoppable. (@patriciamoreno33)

Let go of things you think you’re supposed to do and instead focus on projects and goals you really want to accomplish. After all, you’ll find more joy in the process when you remind yourself of why you started in the first place. And then there’s no stopping you from achievement.

Can't stop doomscrolling

Why you can't stop doomscrolling and 5 tips to halt the vicious cycle



Medically Reviewed
Doomscrolling is bad where and whenever you do it, but right before bed can be especially damaging to your sleep. skaman306 / Getty Images

Doomscrolling is a recent term that describes the obsessive urge to scroll through negative news.
It's hard to stop doomscrolling even though it can lower your mood and leave you feeling helpless.
To combat doomscrolling download apps that limit your social media use and seek out positive stories.

There's nothing like a global pandemic to flood your news feeds with negative, distressing, and concerning content. Incidentally, this has sparked a certain ritualistic, uncontrollable behaviour in many of us that is affecting our health.

Since the beginning of the ongoing COVID-19 pandemic, many people have experienced the obsessive drive to persistently scroll through their news and social media feeds and pay attention to distressing or generally negative information, aka "doomscrolling" or "doomsurfing."

Note: Doomscrolling got so popular that the Macquarie Dictionary selected it as the Committee's Choice Word of the Year 2020. However, you won't find it in the Merriam-Webster Dictionary just yet.

The act of endlessly scrolling and seeing distressing information can affect your mental health by reinforcing negative thoughts or causing a sense of helplessness. Fortunately, there are plenty of ways to stop the cycle.

Here's why you may be drawn to doomscrolling and how to avoid it moving forward.
Causes of doomscrolling

There are several contributing factors that may cause doomscrolling, which include:Negativity bias: Negativity bias — the inclination to pay attention to, learn from, or use negative information — may be positively linked to doomscrolling.
Uncertainty: Doomscrolling is pervasive in situations when an individual needs to know about a topic that is unclear or with multiple conflicting perspectives, says Jacob Fisher, PhD, assistant professor of advertising at UIUC and a faculty researcher at the Beckman Institute for Advanced Science and Technology.
Anxiety: Some individuals use doomscrolling to manage their anxiety. However, the habit can also cause further anxiety.
Fear of missing out (FOMO): Doomscrolling may be associated with FOMO and the belief that an individual has to be vigilant so as not to miss anything important, says Bethany Teachman, PhD, professor of psychology and director of clinical training at the University of Virginia.
Lack of self-control: The lack of restraint when it comes to social media use may play a big role in the urge to doomscroll.

Reading the news to stay updated on current events is important, but doomscrolling is different from simply wanting to stay informed.

"A person who is 'doomscrolling' often continues to engage with the information even after they've learned much more than they would reasonably need to know about the topics they are scrolling through," says Fisher.

People with greater neuroticism — the tendency to experience negative emotions such as irritability, anger, and emotional instability — may be more likely to engage in doomscrolling than others.
Why doomscrolling is so unhealthy

Doomscrolling has been shown to cause feelings of uncertainty, apprehension, fear, and distress. It can also damage your general mood and sense of well-being, especially when it becomes a habit, says Fisher.

For example, the increased consumption of COVID-related news has been associated with decreased mental health, higher levels of anxiety, and increased levels of depression.

Focusing on negative information can also disrupt your sleep, affect your ability to work, or get in the way of enjoying your time with friends and family, says Teachman. If you're so stressed out that you can't relax, that's a major problem since chronic stress increases the risk of heart problems like stroke, heart attack, or hypertension.

"Repeatedly engaging with information that makes you feel confused, overwhelmed, and hopeless will have a negative influence on how you feel on a day-to-day basis," says Fisher.
5 ways to stop doomscrolling

1. Block out time for social media
If you often find yourself lost in doomscrolling on social media or other news sites, there are some strategies you can try to stop it.
On average, Americans spend about two hours and three minutes on social media every day. It's easy to lose track of time while scrolling through Facebook, Twitter, and other feeds, so blocking out a certain time in the day to check the news may be helpful.

For example, you can try limiting news consumption to 20 minutes in the morning and 20 minutes at the end of the workday, says Teachman.

Important: Refrain from using social media 30 minutes before bed to avoid ruining the quality and length of your sleep.

Setting boundaries on news intake help strike a reasonable balance where you can stay informed without getting totally overwhelmed, says Teachman.

2. Download helpful apps

If you can't stick to a set time limit, try some of the following apps for help: Social Fever tracks social media usage and allows you to set daily time limits, giving off an alert when they have been exceeded.
StayFree, which is available on both smartphones and personal computers, can block chosen applications and websites to restrict their usage.

If you often find yourself doomscrolling on Facebook or Twitter, you should try to establish a healthier relationship with social media. The best way to do that would be to use social media less often, says Fisher.

3. Get a hobby
People often use social media or read news websites to alleviate boredom, which may result in doomscrolling. If you're feeling bored, try doing leisure activities that you often enjoy, which helps reduce boredom.

Fisher recommends that individuals engage in hobbies that make them feel relaxed or connected to themselves, such as cooking, reading, hiking, or doing something artistic.

4. Exercise
Instead of sitting on the couch or lying in bed doomscrolling, make the conscious choice to exercise. Maybe after checking the news, you can try going for a walk to avoid getting stuck reading story after story, says Teachman.

Exercising is a great way to cope with doomscrolling tendencies because it improves your mood. It also eases anxiety by taking your mind off the cycle of negative thoughts and reducing stress hormones like cortisol and adrenaline while also releasing happy hormones called endorphins.

Experts recommend about 150 minutes of moderate-intensity physical activity a week for good mental and physical health.
The best at-home gymsProForm; Amazon; Everlast; Alyssa Powell/Insider

You don't have to join a gym to stop doomscrolling with exercise — we tested some of the most popular at-home exercise equipment and picked our favourites:

Best treadmill: NordicTrack Commercial 2950 Treadmill, $2,499 available on AmazonBest exercise bike: NordicTrack S22i Studio Cycle, $1,899 available on NordicTrackBest resistance bands: TheraBand Resistance Bands Set, $17.39 available on AmazonBest yoga mat for the home gym: Rumi Natural Yoga Mat, $99 available on Amazon

5. Seek more positive stories
It's appropriate that you're reading the news to be informed about current events, but focusing on negative stories might intensify the sense of danger and catastrophe, so there has to be a balance, says Teachman.

Seeking out positive stories or information that highlights how situations are going well may prevent the harmful tendency to focus only on negative news.

You can visit various websites that are dedicated to reporting positive stories, such as the Good News Network or Positive News.
What the media can do better

Doomscrolling is often framed as the individual responsibility of a user, but it can also be a result of the business model that powers social media, says Fisher.

"Social media sites are painstakingly designed — by some of the world's brightest and most well-paid people — to be attention-grabbing and attention-keeping, so it may feel like you're fighting an uphill battle," he adds.

In particular, the algorithms behind social media platforms are generally built to catch the attention of their users and increase their engagement. The type of content that you engage with is then amplified as much as possible to hold your attention.

So, if you typically click on articles about the climate crisis, rising COVID rates, or concerns of an economic recession, then you will probably get more of that same content the next time you log on.

Social media platforms and other big tech companies have a responsibility to ensure that users can structure their digital lives in a way that lets them retain agency over their attention and focus on things that matter to them, says Fisher.

"Much like laws and policies have been put into place to ensure we design physical walkways and roads to be safe, accessible, well-lit, and well-labelled, I think that we need to take a long, hard look at how we can start to do the same for the digital information 'highways' we spend more and more of our lives navigating," he adds.

Statutory regulation and oversight of social media companies may enhance platform accountability, which could increase the transparency of their algorithmic systems and allow users to opt-out of profiling and personalization.

In addition to presenting a wide range of perspectives regarding current events, news outlets can make a point of including stories that provide evidence-based suggestions for managing mental health and finding help, says Teachman.

Important: If your feelings of anxiety and/or hopelessness have been persistently high for weeks or months, you are encouraged to reach out for professional evaluation. You can call Substance Abuse and Mental Health Services Administration (SAMHSA)'s National Helpline at 1-800-662-HELP.
Insider's takeaway

Doomscrolling may be caused by a variety of factors, such as anxiety, uncertainty, and lack of self-control. Moreover, social media algorithms are designed to engage you to keep scrolling, making it that much harder to turn away.

However, users may be able to avoid the cycle of negative information by establishing a better relationship with social media, engaging in hobbies and physical activity, and deliberately seeking positive stories.