Tech-Related Stress

What Is Tech-Related Stress?

Tech-related stress (sometimes called "technostress") is the pressure, anxiety, or strain caused by our use of digital technology. It may stem from too much screen time, constant notifications, feeling the need to always be ‘switched on’, or struggling to keep up with new technology.

Technology can improve our lives, but when it’s overused or mismanaged, it can quickly become overwhelming and harmful to our mental and physical wellbeing.

Signs of Tech-Related Stress

If you’re feeling overwhelmed by technology, you may experience:

• Mental fatigue or poor concentration
• Eye strain, headaches, or disrupted sleep
• Anxiety about responding to messages or notifications
• Feeling addicted to devices or social media
• Reduced productivity or focus
• Irritability when disconnected from technology
• Difficulty switching off or relaxing without a screen

These symptoms can contribute to wider emotional, behavioural, or physical stress.

Common Causes of Tech-Related Stress

There are many ways digital technology can trigger stress, including:

• Information overload – too much news, data, or content to process
• Constant connectivity – feeling like you must always be reachable
• Digital comparison – comparing your life to others on social media
• Online harassment or cyberbullying
• Workplace tech demands – including emails, virtual meetings, or new systems
• Tech-based isolation – using screens more than connecting in person

Effects of Tech-Related Stress

Unchecked tech stress can affect your health, work, relationships, and mental wellbeing:

• Poor sleep and disrupted body clock
• Burnout and mental fatigue
• Increased anxiety or low mood
• Reduced real-life social connection
• Physical symptoms like headaches or muscle tension
• Poor posture and long-term strain on the body

Managing Tech-Related Stress

You don’t have to give up digital life to feel better – but managing your tech use is key. Here are some strategies:

• Set screen-time boundaries – use screen timers or schedule breaks
• Create device-free zones – like bedrooms, mealtimes, or walks
• Turn off non-essential notifications – reduce the digital noise
• Use technology mindfully – focus on one task at a time
• Prioritise real-life connection – spend quality time offline
• Practise the 20-20-20 rule – every 20 minutes, look at something 20 feet away for 20 seconds
• Get regular tech breaks – including full digital detox days when possible