There’s no denying that technology has improved nearly every part of our lives. With a tap or swipe, we have endless access to information, entertainment, doctors, therapists—you name it. But that endless access is exactly the problem: it never ends.
Chances are, you’ve found yourself falling down internet rabbit holes you never intended to explore, scrolling late into the night or feeling glued to your phone so you don’t miss an important email.
All of this can lead to digital stress—a relatively new term for a very familiar problem. Digital stress refers to the pressure, anxiety, and overwhelm that come from our increasing reliance on technology and the constant connectivity that comes with it.
Here’s what you need to know about digital stress—why it happens, and how to manage it in an always-online world.
What Causes Digital Stress?
Even if you feel like you’re handling the screen time that comes with staying connected and getting work done, there are several reasons why digital stress is hard to avoid:
1. Information Overload
We’re constantly bombarded with updates, messages, and notifications from every device and platform imaginable. This leads to “digital multitasking”—replying to emails while checking texts and scrolling through social media. It’s mentally exhausting, like being a hamster on a digital wheel.
2. FOMO (Fear of Missing Out)
Unfortunately, your Instagram feed doesn’t come with a pause button. Social media, in particular, can make you feel pressured to stay constantly connected and up-to-date with news, trends, and events. This often fuels comparison, self-doubt, and a creeping sense of inadequacy.
3. Disconnection from the Present Moment
You already know that staring at a screen too much isn’t great for your mental or physical health. But while your feed tells you to “live in the moment,” your mind is still stuck on your phone. That disconnect can create more stress—because deep down, you want to unplug, but feel like you can’t.
How to Manage Digital Stress
Even if you know your digital habits are affecting your mental health, it’s nearly impossible to avoid tech altogether. The key is having the right tools to manage your screen time in a healthier way. Here’s how:
Set Boundaries and Take Breaks
Carve out screen-free times during the day, like at meals or before bed. Use the 20-20-20 rule: every 20 minutes, look away from the screen for 20 seconds and focus on something 20 feet away to reduce eye strain. Another great tip? Try the 50-10 rule—for every 50 minutes of screen time, take a 10-minute break to move your body.
Customize Notifications
Only allow notifications from apps you truly need. This helps create a more mindful, intentional relationship with your devices—rather than letting them constantly interrupt your focus.
Prioritize Self-Care
Exercise, mindfulness meditation, quality sleep, and nurturing offline relationships can boost your overall well-being and help lower your stress levels—even when you do need to be in front of a screen. If you’re especially sensitive to stress, a daily stress-relief supplement might help prevent anxious or panicky feelings from piling up.
Practice Focus
Avoid multitasking or mindlessly scrolling. Focus on one task at a time so you’re more aware of when stress starts to creep in—and more able to take a break when needed.
Use Blue Light Filters
Blue light from screens can mess with your sleep and strain your eyes. Try a blue light filter on your device, wear blue light-blocking glasses, or use a screen protector that reduces blue light exposure to protect your sleep and your vision.
Final Thoughts
The digital world isn’t going away anytime soon (after all, you’re reading this on a device). But that doesn’t mean it has to be bad for your health. The key is being intentional.
Recognizing when you’re feeling digitally overwhelmed—and taking steps to address it—can improve your mental and physical well-being, boost your focus and productivity, and strengthen your relationships.
Small changes can make a big difference.