Digital devices play an indisputable role in modern life. In our private lives, we use them to stay informed, to communicate with each other, to shop, to access services, and to be entertained. In our work lives, they serve even more roles. For all their utility, digital technologies are responsible for many ill effects, including physical ailments such as repetitive strain injuries, vision problems, and sleep disturbances.
What is Digital Anxiety?
Digital anxiety is any form of anxiety or stress that is specifically related to the use of digital technologies or simply to their presence in our lives. Digital anxiety encompasses a wide range of concerns including, but not limited to:
- Information overload
Our devices send us a constant stream of news, text messages, emails, and social media notifications. These nonstop updates can make us feel as though we have no control over the influx of information and that we are helpless to keep up with it. - Social media stress
We have all seen how social media stress can affect children and teenagers, but it affects adults as well. Concerns about body image, comparisons with other people’s lives and possessions, and the pressure to present a certain image on social media channels can significantly raise our anxiety levels. - Privacy and security concerns
Data breaches and issues such as identity theft and revenge porn have everyone on edge. When we are not on edge, we worry that we should be more concerned than we are. In effect, we worry about not being worried. - Health concerns
Anxiety about the potential health impacts of prolonged screen time, such as eye strain, sleep disturbances, and sedentary lifestyle issues, can be extremely stressful. With the introduction of new technologies such as virtual reality, these concerns have only increased. - Economic and job security
Many workers are justifiably concerned about having to keep up with changes in technology to keep their jobs or advance within their organizations. Fears of being replaced by technology have become even more prevalent with the emergence of artificial intelligence tools. - Cyberbullying and harassment
The ability to conceal your identity online has exponentially increased incidents of cyberbullying and harassment. The effects of these antisocial behaviours can be severe, especially for children and teens. - Technophobia
Some individuals, particularly older adults, are nervous about using modern technologies, which can make them feel left behind. They are also finding themselves left out of social interactions because these interactions are often technology-based.
There are numerous other concerns about digital devices, including dependency and addiction, impacts on relationships, misunderstandings due to miscommunication, distraction and productivity problems, and FOMO (fear of missing out).
Researchers are constantly discovering new ways in which technology interferes with our efforts to find peace in our hectic lives. For example, a 2014 study in Japan found that when students did not receive an immediate reply to their text messages, it raised their anxiety levels and caused them to fear that they were being ostracized1.
How is Digital Anxiety Affecting Us?
It is difficult to say with 100% certainty whether digital devices cause mental health issues or whether the recent increase in mental health issues is due to other factors. However, studies have shown links between technology use and such troubling conditions as negative rumination, negative social comparisons, insomnia, depression and anxiety2.
The effects of cyberbullying are particularly concerning. We have all heard about incidents of online harassment and bullying that have ended in tragedy. No doubt, many other people are dealing with the scars of bullying incidents on their own, silently suffering the ill effects of these extremely harmful actions.
How Can We Reduce Digital Anxiety?
Needless to say, limiting your screen time can be an effective approach, but that may not be practical or even possible since schools, businesses, and governments are increasingly dependent on digital technologies.
Here are some other ways to reduce the effects that digital technologies have on us:
- Keeping an anxiety journal
Decades of research have shown that expressing your feelings helps you deal with them. Journaling is one very effective way to externalize your emotions. Paradoxically, there are numerous digital journaling apps and websites that can help you record your thoughts and feelings and analyze their connections to life events and other occurrences. Of course, you can also choose a notebook and pen for this purpose. - Digital detoxes and digital-free zones
Establishing some periods during the day when you can commit to not using digital devices and creating digital-free zones in your home where digital devices are not allowed can be good steps toward reducing digital anxiety. Asking family members or roommates to help with this is another excellent way to keep your digital behaviours under control. - Limiting notifications
Changing the settings on your digital devices so that you do not receive as many notifications can considerably lower your anxiety. Think about what you need to know immediately and what can wait until later. Make sure that your closest contacts understand that you are making these changes to protect your mental health and not to avoid them. - Taking physical activity breaks
Physical activity itself can help to reduce anxiety, as can exposure to fresh air and contact with nature. Commit to leaving your device at home or keeping it in a pocket or bag during these breaks. - Getting enough good quality sleep
Deep, restorative sleep of sufficient length is monumentally important to maintaining both your physical and mental health. Digital devices can interfere with getting to sleep and with getting enough sleep. Practice good sleep hygiene by avoiding digital devices for at least an hour before you plan to go to sleep. Consider keeping your devices out of your bedroom during the night.
How Counselling Can Help
If you are struggling with digital anxiety and your efforts to reduce it have failed, make an appointment to come and see us at Kari Walton Counselling. We will support you by helping you identify your sources of anxiety and your anxiety triggers. From there, we can work with you on strategies for reducing your screen time, your social media usage, or your dependence on digital devices, depending on your goals for treatment.
Everyone on our skilled, caring team is in your corner: we all want you to live a life free of unproductive anxiety and depression. We offer a range of treatment options, including cognitive-behavioral therapy, hypnotherapy, group therapy, and family therapy.
Contact us today to make an appointment. Let’s talk about how we can help you conquer your digital anxiety.
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1. Psychiatry Research: Text messaging: are dependency and excessive use discretely different for Japanese university students? https://pubmed.ncbi.nlm.nih.gov/24560613/
2. Main Line Today: How to reduce digital anxiety https://mainlinetoday.com/life-style/health/reduce-digital-anxiety/