5 Ways To Combat Digital Stress (Even If You're On Screens All Day)

There's no denying that technology has improved many aspects of our lives. At the touch of a button or swipe of a screen, we have endless access to information, entertainment, doctors, therapists, and so much more. However, that endless access really is just that—never-ending. Chances are you've probably found yourself in a few holes of the internet you weren't planning on digging, from doom-scrolling in the middle of the night to feeling like you're chained to your phone so you don't miss an important email.

All this can lead to digital stress1—a new term for a not-so-new problem that many people experience. "Digital stress refers to the feelings of stress, anxiety, and overwhelm that can arise from the increasing reliance on digital technologies and the constant connectedness they provide," says Lisa Strohman, Ph.D., a clinical psychologist based in Phoenix, Arizona, and founder of The Digital Citizen Academy.

You know that being glued to your phone or computer is unhealthy both mentally and physically, and your feed itself is screaming "Be present!" through artful square images. Strohman says this in itself can lead to stress, as you're not able to fully log off and be present and mindful of the world around you.

Even if you're aware that your digital dependence is affecting your mental health, it's near impossible to completely avoid the digital landscape. What can make the difference is having the right tools to handle digital stress when it does sprout up. Here's how to manage and decrease it:

Set boundaries and take breaks. "Set designated times during the day when you will not use digital devices, such as during meals and before bedtime," suggests Strohman. Whether it's for work or pleasure, follow the 20-20 rule when it comes to staring at a screen. Every 20 minutes, take a 20-second break and look at something 20 feet away to reduce eye strain. Another good rule of thumb? The 50-10 rule—after 50 minutes of screen time take a 10-minute break to move and stretch.

Customize your device notifications. Strohman suggests only allowing notifications from the apps that you absolutely need. "This can help create a more intentional and mindful relationship with technology," she says.

Prioritize self-care. Exercise, mindfulness and meditation, sleep, and fostering offline relationships will boost your overall health and lower stress levels when you do need to sit at a screen. For those who may be more susceptible to digital stress than others, incorporating a daily stress-busting supplement may help prevent a buildup of anxiety and panic. Here's a list of mbg's favorites.

Practice mindfulness. "Avoid multitasking or mindless scrolling and focus on one task at a time," says Strohman. Doing so can help make it easier to recognize signs of digital stress and take a break when you start to feel overwhelmed.