Smart Solutions to Overcome Digital Stress Even When Often Stuck on the Screen, Let's Check It Out!

Kapanlagi.com - It is undeniable that technology has now become an inseparable part of our lives. In both work and daily activities, it seems we cannot part with gadgets and the flood of digital information that keeps flowing.

With just one click, unlimited access to various things from entertainment, doctor consultations, to video calls with distant family can all be enjoyed. However, behind this convenience, there is a dark side that we need to be aware of: our mental health.

This unlimited access often traps us in a screen time routine that is excessive, sometimes late into the night. It is not uncommon for us to still check and respond to important emails when we should be resting. This is known as digital stress, a new term for a problem that has actually existed for a long time and is experienced by many people.

Quoting from Mindbodygreen on Wednesday, March 12, 2025, Lisa Strohman, a clinical psychologist from Phoenix, Arizona, and founder of The Digital Citizen Academy, explains, "Digital stress is the feeling of anxiety, pressure, and overwhelm that arises from an increasing dependence on technology and constant connectivity."

Do you feel the same way? If so, it is important to understand more about this digital stress, including its causes and how to overcome it. Let's explore together!

1. Causes of Digital Stress

You may feel capable of managing the screen time you deem important to stay connected and complete tasks, but did you know that there are several reasons why digital stress is hard to avoid?

In today's era, we are caught in an endless flow of information, with notifications continuously coming in from various devices and platforms.

As Strohman pointed out, this condition creates what is called digital multitasking, where we often respond to emails while scrolling through social media or replying to text messages.

As a result, feelings of being overwhelmed are inevitable, and it's not uncommon for you to feel stressed while trying to complete several tasks at once.

2. FOMO (fear of missing out)

Unfortunately, your Instagram feed doesn't come with a pause button! "Social media, in particular, can be a source of pressure to always stay connected and keep up with the latest news, trends, and events," said Strohman.

"This condition often triggers feelings of competition and social comparison, leading to feelings of helplessness, low self-esteem, and stress," she added.

Moreover, we all know that being too glued to our phones or computers is not good for our mental and physical health.

Strohman emphasizes that this can add to stress, as it makes it difficult for us to be fully present and enjoy the moments around us.

Who hasn't felt the urge to share life moments on social media, but ultimately hesitated because they felt it wasn't interesting enough?

3. How to Cope with Digital Stress

In this unavoidable digital era, recognizing the impact of technology dependence on mental health is the first step, but completely avoiding it feels impossible.

Therefore, it is important to have effective strategies to cope with digital stress when it arises.

First, set boundaries for device usage, for example, spend screen-free time during meals or before bedtime.

Apply the 20-20 rule: every 20 minutes, give your eyes a break for 20 seconds by looking at an object 20 feet away.

Another useful rule is the 50-10 rule: after 50 minutes of screen time, take a 10-minute break to move and stretch your body.

Additionally, prioritize self-care by exercising, meditating, getting enough sleep, and fostering in-person relationships to enhance overall health and reduce stress when facing screens.

For those more vulnerable to digital stress, taking daily stress-relief supplements can be a solution to prevent anxiety and panic from arising.

4. Adjust Your Device Notifications

Strohman offers smart tips for managing notifications from apps, only allow those that are truly important so you can foster a more mindful relationship with technology.

He also emphasizes the importance of practicing mindfulness, avoiding multitasking and aimless scrolling, focusing on one thing at a time.

This way, you can more easily recognize the signs of digital stress and take a break immediately when feeling overwhelmed.

No less important, Strohman reminds us of the dangers of blue light from screens that can disrupt sleep and cause eye strain.

Use blue light filters, special glasses, or screen protectors to protect your eyes and maintain the quality of your sleep.

(kpl/rao)