Opinion: Bedrotting or Burnout? — blurred lines between rest and avoidance
There’s a fine line between intentional mental health breaks and escapism as a coping mechanism
By Prisha Khanna, Dr Moitrayee Das
What started as a comfortable self-care routine — cocooning in your blanket, bingeing shows and ignoring notifications — is now suspiciously beginning to feel like avoidance. ‘Bedrotting’ — a booming new phenomenon — involves staying in bed for extended periods of time, not just to sleep but for activities like snacking, watching TV, or endlessly scrolling through social media. (Anderson, 2024)
The trend is particularly popular among Gen-Z, who cite excessive burnout due to workload, family demands, and social obligations as probable causes. Recent data shows that at least 89 per cent of Gen Z spend approximately 498 hours, or 21 days, in a year bedrotting. (Mayer, 2025)
While initially perceived as a self-care practice, there is, however, a fine line between taking an intentional mental health break and relying on escapism as a coping mechanism. Mental health experts note that prolonged time spent bedrotting can contribute to anxiety, depression and physical health decline due to inactivity and social isolation.
Bedrotting is closely linked to psychological avoidance as a coping mechanism, which may offer temporary relief for the brain but risks normalising escapism instead of genuine self-care. It is thus imperative to understand the psychological traps of bedrotting to avoid falling prey to its perils.
The ‘Retreat’ Mode
Bedrotting, when done in small and intervaled doses, can help individuals de-stress and recharge. In times where being productive all the time is glorified and symptoms of burnout and subsequent mental health concerns are becoming common (Anderson, 2024), short-term rest may indeed help lower stress hormones and improve overall well-being.
While this may be a much-needed escape from the everyday hectic schedule, it can quickly become a matter of concern if it comes at the cost of balancing important aspects of your life, such as maintaining relationships, working out or managing responsibilities. Sleep experts and clinical psychologists warn that too much time spent in bed can disrupt circadian rhythms, worsen mental health issues, and reduce opportunities for meaningful social connections (Anderson, 2024).
This phenomenon may be rooted in trauma or stress responses, especially in the context of the ‘fight-flight-freeze’ spectrum. Individuals, particularly those who are overwhelmed, may unconsciously seek the safety and comfort of their bed as a controlled and low-threat environment to feel safe.
Bedrotting, closely linked to psychological avoidance, may offer temporary relief but risks normalising escapism at the cost of genuine self-care
Bedrotting is also increasingly being linked to a form of avoidance coping, where people retreat into the comfort of their blanket to avoid confronting stressors, responsibilities and emotional challenges. This creates a vicious cycle — stress leads to bedrotting, which in turn increases guilt and anxiety over wasted time and reduced productivity, further exacerbating stress (Gascon & Gomez, 2024).
Over time, bedrotting can lead to cognitive exhaustion, social isolation and depletion of the “feel-good” hormone, dopamine. This can have a potentially deteriorating impact on mental health and worsen conditions like depression and anxiety.
The digital environment may act as a conducive space for excessive bedrotting, which can subsequently lead to disrupted sleep and increased social isolation. The rapidly blurring boundary between rest and digital overindulgence requires a thorough inspection of how our digital habits may be a silent influencer on our well-being.
The Appeal
Excessive exposure to digital platforms acts as a constant immediate gratification, triggering dopamine release, reinforcing short-term pleasure-seeking behaviours such as bedrotting. This seemingly harmless way of relaxing can quickly become a compulsive habit. Repeated exposure conditions the brain to crave frequent dopamine hits, making it harder to resist the behaviour, increasing reliance on digital distraction and passive resting. The repeated reinforcement subsequently increases dependence on bedrotting as a coping mechanism in moments of distress.
This creates a dependence cycle — one that reduces productivity, causing emotional distress and cognitive fatigue. Thus, instead of feeling refreshed, people may feel mentally and emotionally drained, which can lead to frustration and guilt, further reinforcing the cycle (Limone et al, 2022).
It is imperative to differentiate between intentional rest and the passive avoidant pattern of bedrotting. Being mindful of this boundary can help take a step back from compulsive behaviours, effectively unplug from digital environments and adapt to healthier routines and coping mechanisms, eventually breaking free from the vicious cycle of bedrotting.
Mindful Resting
The key to “intentionally” resting is to mindfully move your routine around, incorporating any mild effort or relaxing activity that can put you in a good mood. This can include physical activity, pursuing hobbies, or even socialising. Pushing yourself to stay productive, even if it is for a few minutes, can keep the brain stimulated, reducing fatigue and frustration.
Replacing endless scrolling with activities like reading, playing music or meditating (Jackson, 2024) can prove to be quite beneficial in ensuring you’re well rested and recharged for the next day. While occasional bedrotting cannot be dismissed, it is crucial to be mindful of when it becomes emotional avoidance. Recognising that boundary can help catch a break of intentional rest, not as a means of escape but as a step towards mindful rejuvenation.
(Prisha Khanna is undergraduate psychology student, and Dr Moitrayee Das is Assistant Professor of Psychology at FLAME University, Pune)
