We are in the era of digitalization, where businesses, online information, and products and services can be accessed globally from any part of the world. On average, a person uses the internet and social media for 2.5 hours every day, and there are almost 5.56 billion internet users globally, which represents 67.9 percent of the global population.
This raises both positive and negative influences on one’s digital health and wellness. When we increasingly dedicate our time to social media, online marketplaces, gaming, or learning platforms, we are not just engaged physically but also mentally. This ultimately leads to “Digital Stress” that comes from sources like fake news, FOMO (fear of missing out), cyberbullying, social media addiction, and excessive screen time.
As Laurie Barnett Levine (CEO of Mental Health America of Southwestern PA) rightly said, “We’ve relied more on social media. It keeps us connected in some ways but disconnected in other ways.” Beneath the surface of likes, shares, and continuous scrolling is a developing issue: digital anxiety. This isn’t a passing emotion; it’s a constant sense of unease that can lead to complete digital burnout.
Meaning
Digital stress, also known as technostress, occurs among those who use digital technologies. It refers to the difficulties of dealing with modern technology in a healthy manner, which results in stressful events. Similar to normal stress that generates pressure and challenging situations for an individual, various online stressors can lead to disrupted sleep, emotional fatigue, loss of focus, and addictive behaviors. Numerous studies validate that there’s a direct impact of the digital world on one’s mental health.
Studies have found a link between excessive social media use and a greater risk of anxiety and sadness, particularly among young adults. The fear of missing out can lead to compulsive social media use, resulting in a cycle of addiction and anxiety. Excessive social media consumption is associated with higher levels of loneliness, particularly when online interactions replace in-person connections. Studies have also shown that a steady stream of messages and digital interruptions can significantly impair focus and cognitive function.
Causes
The following sources cause digital stress:
- Information Overload: The constant stream of messages, emails, and social media updates can overload our cognitive capacity, resulting in worry and exhaustion.
- Social Media Pressures: Social comparison, the need to present a perfect online image, and cyberbullying can all have a negative impact on our mental health.
- Cybersecurity and Privacy Concerns: Worries about data breaches, internet fraud, and privacy violations can cause persistent worry.
- Technological Complexity: Constantly adapting to new software, apps, and devices can be annoying and stressful, especially for individuals who are not as tech-savvy.
Symptoms
Digital stress can emerge in a variety of ways, affecting our physical, emotional, and cognitive well-being. Here are a few common symptoms
- Sleep disturbances
- Fatigue
- Change in appetite
- Difficulty in concentrating
- Feeling of isolation
- Reduced productivity
- Withdrawal from social activities
- Increased reliance on digital devices
Have you been tired of doomscrolling every day and finding it hard to set boundaries from the online world? Digital wellness is a process of using technology in a healthier way in personal and professional life. It includes intentional reduction or abstinence from digital devices (digital detox) to reduce stress and improve overall well-being. The revenue of the digital health and wellness market is predicted to increase to $1,103.22 billion by 2028, up from $335 billion in 2022, at a 21.97% CAGR.
Below are seven effective ways to combat digital stress in 2025:
- Set boundaries –Set distinct boundaries between your online and offline lives. This could include scheduling specified times to check emails and social media, as well as creating tech-free zones in your house
- Practice Mindful Technology Use – Be mindful of how you utilize technology. Avoid mindless scrolling and instead focus on activities that make you happy and fulfilled.
- Take breaks – Take regular breaks from your electronics to refresh and reconnect with yourself and your surroundings.
- Prioritize sleep – Make sure you get adequate sleep, as a lack of sleep can worsen digital stress.
- Connect with others – Spend time with loved ones and do activities that make you happy and fulfilled.
- Seek Support – If you’re having trouble dealing with digital stress on your own, talk to a therapist or counselor.
- Practice self-care – Make time for things that improve your physical and mental health, such as exercise, yoga, and meditation.
Coping with digital stress is equally important as dealing with normal stress. Suppose you find yourself in a vicious circle of online content, endless scrolling, and excessive screen time. In that case, it will lead to a sedentary lifestyle, obesity, decreased calories, and poor dietary choices in people of all age groups. Thus, in a world of higher digital connectivity, it is crucial to reconnect with one’s self and the physical world.
In conclusion, digital wellness is an ongoing process, and creating short-term and long-term goals to avoid screens helps people achieve positive growth and overall well-being. It not only supports breaking unhealthy technology habits but allows one to use social media wisely.
