Anxiety was already the most common mental issue before the digital age was ushered in. When the screens and scrolling became the norm, things certainly ramped up more than a few notches. Everyone lived just fine before the internet and smartphones. Yet today, most of us feel lost without a device in our hands. It can even induce a version of operation anxiety.
Non-stop notifications, a reduction in face-to-face interactions, a fear of missing out, comparing oneself to everyone, and so much more—all of it can wreak havoc on our state of mind. Therefore, it’s a good idea to learn more about this issue and how to manage it.
A Little More About Digital Anxiety
Our relationship with technology and our devices can get almost as complicated as our relationships with the people in our lives. Thus, digital anxiety can manifest in ways like:
- Feeling stressed when your phone is not in your hands or needs to be charged
- Late-night scrolling throwing off healthy sleep habits
- Negative comments on your posts sticking in your mind for hours or even days
- The steady flow of notifications overwhelming you
- Losing perspective on which posts are fake, AI, or deceptive in any other way
- Real-life social skills being compromised
- Feeling pressure to conform to accepted online norms
In addition, of course, digital anxiety can cause the same symptoms as generalized anxiety (excessive worry, feeling on edge or tense, irritability, restlessness—to name a few).
Causes of Digital Anxiety
- 24/7 Connectivity: You’re expected to be reachable and to respond all the time.
- Negative Experiences: This might include trolling, bullying, etc.
- FOMO (Fear of Missing Out): Every time you think you’re out, FOMO drags you back in
- Loss of Concentration: Lack of sleep combined with all that scrolling is not a recipe for sharp focus
- Comparison: We know that the Internet is carefully curated and not a reflection of reality, but it’s so easy to slip into a feeling of inadequacy.
What You Can Do About Digital Anxiety
It starts with acceptance. You know something is off, but you don’t want to recognize how much digital life is impacting you. When you get honest with yourself and monitor the connection of your discomfort with your device usage, you make room to create changes. Such self-awareness is also helpful in understanding that anxiety is common and nothing to feel ashamed about. From there, you can make important lifestyle shifts like:
- Regular Tech Breaks: Yes, this can be filed under “easier said than done.” Fortunately, some apps help you limit your exposure to digital anxiety. Once you’ve begun to slowly decrease your screen time and change your non-screen time (see below), things will get easier. Balance is the goal.
- Ramping Up Your Offline Life: Speaking of balance, get creative during your tech breaks. This is a golden opportunity to pursue new interests, get outside more, connect with people in person, and get yourself into healthy sleep habits.
- Learning How to Relax: Managing any form of anxiety involves cultivating stress management and relaxation techniques like meditation, mindfulness, breathing exercises, yoga, and more. Find your personal bliss in music, movement, art, sports, or whatever allows you to be more present in the here and now.
Next Steps
Managing digital anxiety is made easier when you have help. Talking to your most trusted friends and family members can be a source of solace and relief. However, if you feel self-conscious, the ideal scenario is to look into anxiety counseling. Working with a professional is a proven path toward unearthing old patterns and trying out fresh new solutions. Let’s connect and talk soon!
