How Technology Contributes to Stress—And What You Can Do

Technology is great. It makes it easier to get information at a moment’s notice and stay connected with friends and family. For many good reasons, technology is everywhere in our lives. Setting rules about how and when you use technology—creating boundaries—is self-care. It can help you reduce stress and still let you enjoy the best parts of tech in your life.

Smartphones can connect you to others anywhere at any time, but others can also reach you. Your phone can buzz with a text. Or alert you to breaking news. Or send you a notification with a “like” on a social media post. On average, people check their phones every 12 minutes. This kind of “always on” or “always connected” feeling can increase our stress hormones by not giving our minds a chance to relax.

Try this: Set time to unplug. Having dedicated time that you don't have to check your phone can give your brain a break. It's even better if you can get physical distance from your phone for an extended period. Letting friends or people at work know that you won't respond to texts during that time may help you feel more comfortable about unplugging. It's okay to take some time away from technology altogether. Think of it as a "tech fast."

A recent study found that inflation, politics, and global uncertainties—generally things out of our individual control—are significant sources of stress for Americans. Often, it's the news coverage of these things that triggers stress.

News can cause stress by keeping our focus on the negatives. Bad news gets clicks and views, so that’s what gets put in front of us on our TVs and in our social media feeds. Such stories usually don’t help us think about what we can do. Or offer a broader perspective that includes what is good. Instead, they dwell on what’s going wrong. That can cause stress.

Try this: Be intentional about the news. Consider your sources of news. If listening to people argue makes you anxious, stay away from opinion formats. Also consider how much time you spend reading, watching, or listening to the news. You might find it less stressful to limit the amount of time you spend staying current. And notice how the time of day affects you. You might find that the news before breakfast starts your day in a stressful state. Or that the news before bed makes it hard to sleep.

Social media is designed to show you more pictures and videos that you like, so you keep scrolling and clicking. It can be easy to spend hours scrolling without truly enjoying it. It can lead you to miss out on other activities you enjoy. And it can make you feel anxious and down when you’re away from it.

Try this: Limit social media use. Setting a specific time limit can prevent social media from feeling addictive and causing stress. Most smartphones and tablets have timers you can use to limit access to social media apps. One study showed limiting social media to 30 minutes each day improved mental health.

Setting these kinds of boundaries might feel hard at first. Your colleagues might complain that you haven’t responded to a message quickly enough. You might feel the urge to pick up your phone when you need a distraction. With discipline and practice, it can get easier.