There’s no doubting that technological advancements have enhanced many parts of our life. We have instant access to information, entertainment, doctors, therapists, and so much more at the touch of a button or swipe of a screen. However, that limitless access is just that: limitless. You’ve probably dug a few internet holes you didn’t intend to dig, from doom-scrolling in the middle of the night to feeling like you’re shackled to your phone so you don’t miss an important email. All of this may result in digital stress, a new coined phrase for a widely recognized issue (1).
The term “digital stress” describes the tension, worry, and overwhelm that can result from our growing dependence on digital technologies and the continual connectivity they offer.
Here’s all the information you need to manage digital stress in an always connected world, including its causes and remedies.
The Roots of Digital Stress
You may believe you are prepared to handle the screen time you believe is necessary to stay connected and complete your work, but there are a few reasons why digital stress might be tough to avoid:
1. Disconnecting from the present.
You are aware that spending too much time on your phone or computer can be detrimental to your mental and physical health, yet the visually stunning square photos on your feed practically scream “Be Here Now!” Being unable to completely log out and be aware of your surroundings might cause stress in and of itself.
2. Overload of information.
It can be difficult to keep up and remain on top of everything with the continual flood of information and notifications arriving at us through various digital devices and platforms. This can lead to digital multitasking or checking emails while looking through social media or replying to SMS. It can leave you feeling overwhelmed and agitated.
3. Fear of missing out, or FOMO.
Unfortunately, there isn’t a pause function on your Instagram feed. Particularly with social media, there may be pressure to be connected and aware of the newest events, fashions, and news. This frequently encourages social comparison and competitiveness, which can result in stress, low self-esteem, and feelings of inadequacy.
Methods for Managing Digital Stress
It’s nearly hard to totally shun the digital landscape, even if you are conscious that your dependence on technology is negatively impacting your mental health. Having the appropriate resources to deal with digital stress when it arises can make a big difference. Here’s how to control and lower it:
Personalize the notifications on your device. Permit notifications from apps just that you really need. This may foster a more deliberate and conscientious interaction between people and technology.
Engage in mindfulness. Stay away from mindless scrolling and multitasking and concentrate on one activity at a time. By doing this, you may find it simpler to identify the telltale indicators of digital stress and to take a break when you begin to feel overburdened.
Establish limits and schedule breaks. Establish specific periods of the day, including before bed and during meals, when you won’t use digital gadgets. Observe the 20-20 rule when it comes to screen time, whether it’s for business or leisure. To lessen eye strain, take a 20-second break every 20 minutes and look at anything 20 feet away. Another nice practice to follow? According to the 50-10 rule, take a 10-minute break to stretch and move around after 50 minutes of screen usage.
Utilize blue light filters. Screen blue light can induce eye strain and interfere with sleep patterns. To lessen the negative effects of blue light on your eyes and sleep quality, use blue light filters, glasses, or screen protectors that restrict blue light from entering your devices.
Make time for yourself. Your overall well-being will improve, and your stress levels will decrease when you do have to sit in front of a screen. These strategies include exercise, mindfulness and meditation, sleep, and cultivating offline relationships. A daily stress-busting vitamin may help prevent a build-up of anxiety and panic in people who are more prone than others to digital stress.
To Wrap Things Up
The digital world is here to stay, but it doesn’t have to be a source of stress in your life. Taking the initiative is crucial. It will benefit your connections with others, productivity, focus, mental and physical well-being, and productivity to recognize digital stress when it arises. You can also consider taking these 7 strategies to reduce stress and schedule a digital detox to reset habits for a more balanced tech life.
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