Escaping Escapism: From Drinking to Scrolling to Being Present

Escaping Escapism: From Drinking to Scrolling to Being Present

Escapism is a natural part of being human. We all need a break from reality now and then—whether it’s through a glass of wine after work, a late-night binge of social media, or getting lost in a fictional world.

But when these escapes become our default response to stress, boredom, or discomfort, they can prevent us from truly living.

In today’s fast-paced, hyper-connected world, the need for escapism has only grown. But what if, instead of constantly seeking distractions, we learned to be present? What if we faced life head-on rather than running from it?

The Many Faces of Escapism

Escapism can take many forms, some more obvious than others.

• Drinking and Substance Use – Alcohol, drugs, or even excessive caffeine can become crutches that numb our emotions and help us avoid dealing with our problems.
• Mindless Scrolling – Social media, endless YouTube videos, and TikTok loops provide easy, instant distractions. Before we know it, hours have passed, and we’ve gained little but fleeting amusement.
• Overworking and Busyness – Some people bury themselves in work to avoid dealing with personal struggles, using productivity as an escape from emotions.
• Binge-Watching and Gaming – While entertainment itself isn’t harmful, excessive consumption can disconnect us from reality, keeping us from meaningful experiences.

Not all forms of escapism are inherently bad. Reading a book, watching a movie, or taking a break from a stressful day can be healthy. The problem arises when escapism becomes avoidance—when it prevents us from processing emotions, making changes, or engaging with life.

Why Do We Escape?

At its core, escapism is often a response to:

• Stress and Anxiety – Instead of confronting difficulties, we seek temporary relief.
• Boredom – Rather than embracing stillness, we fill every gap with distractions.
• Pain and Trauma – Past wounds can make the present feel unbearable, leading us to seek refuge in substances or digital worlds.
• Lack of Purpose – When life feels meaningless or unfulfilling, we turn to distractions to avoid facing that emptiness.

The irony of escapism is that while it promises relief, it often deepens our dissatisfaction. The more we run from reality, the less equipped we become to handle it.

The Shift: From Escaping to Being Present

So how do we break the cycle? How do we move from mindless distractions to mindful living?

1. Recognize Your Escape Routes

The first step is awareness. Pay attention to when and why you turn to escapism. Are you scrolling through Instagram when you feel lonely? Do you reach for a drink after a stressful conversation? Identifying these patterns is key.

2. Sit with Discomfort

Instead of automatically reaching for a distraction, take a moment to sit with your emotions. It may be uncomfortable at first, but acknowledging feelings of stress, sadness, or boredom without numbing them is a powerful practice.

3. Find Healthy Coping Mechanisms

Rather than escaping, try engaging in activities that bring you into the present:

• Mindfulness and Meditation – Simple breathing exercises can ground you.
• Journaling – Writing down your thoughts can help process emotions.
• Exercise and Movement – A walk outside or yoga session can be a healthy outlet.
• Creative Expression – Painting, music, or writing can turn emotions into art.

4. Set Boundaries with Technology and Substances

If social media or alcohol has become an automatic escape, set limits. A digital detox or alcohol-free month can reveal just how much these habits influence your well-being.

5. Cultivate Real-Life Connections

Much of our escapism stems from disconnection. Prioritize meaningful conversations, spend time with loved ones, and engage in activities that build a sense of belonging.

6. Embrace Stillness and Boredom

Not every moment needs to be filled. Learn to sit in silence, enjoy a cup of coffee without your phone, or take a slow walk without music. Stillness can be uncomfortable at first, but over time, it becomes a source of peace.

Conclusion: 

Life isn’t always easy, but the more we lean into it rather than away from it, the richer and more fulfilling it becomes.

Escaping escapism isn’t about eliminating all forms of entertainment or relaxation—it’s about being intentional with how we engage with them.

The goal isn’t to never watch Netflix, never scroll social media, or never have a drink. The goal is to do so consciously, not as an unconscious escape from life.

True presence doesn’t mean life will always be easy. But it does mean we’ll be fully here for it—both the struggles and the joys. And in that presence, we find something escapism could never offer: a life truly lived.