Wananchi Opinion: Navigating stress in the digital age

In today's fast-paced, technology-driven environment, the distinctions between work, social life, and leisure are becoming increasingly vague.

While our ongoing interaction with digital devices offers numerous advantages—like convenience and connectivity—it also presents significant challenges.

A major concern in modern society is how digital device usage relates to stress levels. Recognising this relationship is essential for enhancing our digital habits and overall well-being.

Digital stress, commonly referred to as 'tech stress,' describes the anxiety, pressure, and emotional strain people experience due to their engagement with digital technologies.

Whether it’s constantly checking emails, scrolling through social media, or feeling compelled to be 'always available,' digital devices can be overwhelming.

Research indicates that individuals with high screen time report significantly higher stress levels, particularly when their digital activities include social media, news consumption, or work notifications.

These platforms often inundate users with a continuous flow of information, expectations, and comparisons, leading to feelings of inadequacy, anxiety, and burnout.

How Technology Contributes to Stress

Constant Connectivity: Smartphones, tablets, and laptops enable us to remain perpetually connected. While this can be advantageous, it also means that work emails, social media updates, and news alerts are accessible 24/7. This constant connectivity fosters pressure, making it challenging to 'switch off' and unwind, which results in elevated stress levels.

Information Overload: The overwhelming amount of information from social media, news sources, and emails can make it difficult to process everything simultaneously. This information overload can trigger stress responses, causing feelings of being overwhelmed and mentally fatigued.

Fear of Missing Out (FOMO): Social media platforms are crafted to keep us engaged through algorithm-driven feeds. The ongoing comparison to the curated lives of others can incite anxiety and feelings of inadequacy. Many individuals feel the need to keep up, which can result in stress and lowered self-esteem.

Sleep Disruption: Excessive screen time, particularly before bed, disrupts the production of melatonin, a hormone essential for regulating sleep. Lack of quality sleep adversely affects mood, cognitive function, and overall stress levels, perpetuating a harmful cycle.

Digital wellness is about the intentional and mindful use of technology to achieve a healthy equilibrium between the physical, emotional, and mental aspects of life. It involves utilizing digital tools in ways that support well-being without adding to stress and burnout. Here are several strategies to enhance digital wellness and alleviate stress levels:

Establish Screen Time Boundaries: Setting limits on screen time, especially for non-essential activities, can help mitigate digital stress. Consider using apps that monitor and restrict screen time or allocate specific hours for social media and digital consumption. By creating tech-free zones or times—like during meals or before bed—individuals can reclaim their time and decrease stress.

Engage in Digital Detoxes: Regularly stepping away from digital devices, known as a 'digital detox,' can effectively reset and lower stress levels. This could mean dedicating a day entirely free of screens or taking breaks throughout the day to enjoy the outdoors, exercise, or practice mindfulness.

Practice Mindful Social Media Consumption: Rather than aimlessly scrolling through social media, make a deliberate effort to engage with content that brings joy, inspiration, or positive messages. Unfollow accounts that lead to negative comparisons or contribute to stress, focusing instead on uplifting and supportive content.

Value Face-to-Face Interactions: Although digital communication is convenient, it cannot replace the emotional depth of in-person connections. Spend more time with loved ones and colleagues in real life, whether through social events or simply having a distraction-free phone conversation.

Use Stress-Reducing Applications: Numerous apps are designed to help lower stress, anxiety, and encourage mindfulness. Meditation and relaxation apps, such as Calm or Headspace, can offer valuable tools for managing digital stress, improving concentration, and enhancing emotional resilience.

Implement a Healthy Sleep Routine: Avoid screens for at least 30 minutes to an hour before bedtime. The blue light from devices can interfere with melatonin production and hinder the body’s ability to prepare for restful sleep. Creating a calming pre-sleep routine without screens can improve sleep quality and reduce overall stress.

As technology continues to advance and influence our lives, maintaining a healthy relationship with it is crucial. Digital wellness transcends mere screen time reduction; it involves making intentional choices that enhance our overall well-being.

he writer is a Globally Certified Digital Wellness Educator