The Story
The National Institute of Mental Health (NIMH) says using technology can make stress and anxiety worse. What's stress? It's a response to outside causes like technology overload, which can lead to issues if not managed properly.[1] They highlight that long-term stress can affect different parts of the body. It affects many parts of the body, including the immune system, digestion, heart, and reproductive systems. It also makes you more likely to muddle mental clarity.[2]
The Problem:
“Tech stress,” the strain from prolonged use of technology, is increasingly impacting our well-being. From AI to social media, the impact it can have on our lives is significant.
The Solution:
Understanding tech stress is the first step towards lessening its effects. By recognizing the signs and learning how they impact our well-being, we can be proactive in balancing these influences. Professionals recommend incorporating regular breaks from the screen to walk, stretch, or do any form of physical activity. Establishing an ergonomically sound work environment can also help reduce physical strain. Additionally, it's important to prioritize tasks and take breaks to prevent mental and physical fatigue.
Tech solutions like apps for stress are a mixed bag.[1] One study explored how technology affects college student stress. It highlighted that while tech can enhance learning and connectivity, it can increase stress.[2] This stress often comes from the need to stay connected, as well as the worry of not having technology, even for a day.[3]
Common Symptoms of tech stress
Understand common symptoms
Eye strain from staring at screens, headaches, mental fatigue, and even neck or back pain due to poor posture. These symptoms often go unnoticed at first but can lead to more severe issues if not addressed. For example, chronic eye strain can result in blurred vision and difficulty focusing, which may affect our professional and personal lives.
The National Institute of Mental Health (NIMH) discusses how stress can cause physical reactions such as head and body aches. This aligns with themes commonly associated with tech stress.[1] Symptoms such as mental fatigue, decreased attention span, and heightened irritability can disrupt daily functioning and reduce overall life satisfaction.
Know that even working from home can increase tech stress
The Centers for Disease Control and Prevention (CDC) notes that working from home can increase screen time, leading to eye strain. This can result from excessively bright light, blue light, incorrect font sizes, and prolonged screen use.[1] Moreover, poor posture while using computers can exacerbate these symptoms, making it important to maintain an ergonomic work environment.[2]
Understand what's at work here
Technology can overload our brain's ability to process information. This overstimulation can disrupt our brain's natural rhythms and stress response systems. Prolonged exposure to screen light, especially the blue light emitted by most digital screens, can interfere with our circadian rhythms and impair sleep quality. Also, the constant notifications and pressure to stay connected can make cortisol levels go up, making stress and anxiety worse. This demand for attention and rapid switching between tasks can lead to decreased productivity and a sense of mental fragmentation, as we can become more prone to anxiety and stress-related effects.[1] Research continues.[2]
What can we do about stress?
Upon recognizing the signs, implement solutions
Understanding tech stress is the first step towards lessening its effects. By recognizing the signs and learning how they impact our well-being, we can be proactive in balancing these influences.[1] Professionals recommend incorporating regular breaks from the screen to walk, stretch, or do any form of physical activity. Establishing an ergonomically sound work environment can also help reduce physical strain.[2] Additionally, it's important to prioritize tasks and take breaks to prevent mental and physical fatigue.
Understand how sensory breaks can help
Next, we’ll explore sensory invitation breaks designed specifically to help ease tech stress and improve our overall sensory fitness.[1] By engaging various senses, we can create more balanced interactions with technology.[2]
Sensory fitness refers to the practice of understanding that our senses—sight, smell, hearing, taste, and touch—are not just passive but active ways to positively impact well-being.[3] Taking this approach with nature can help manage and reduce stress,[4] thereby enhancing overall well-being.[5]
Here are some sensory activities we can do
Visual Sensory Activities
Incorporating visual elements such as color therapy and mindful observation of art can calm the mind. Blue and green hues tend to have a soothing effect, promoting tranquility and reducing anxiety.[1] Looking at greenery out a window and even and organizing and creating houseplant arrangements can foster a sense of peace and satisfaction.
1. Find a Comfortable Setting: Sit in a comfortable, quiet area where you can relax without distractions, preferably with a green view.
2. Select a tree: Choose a tree in the distance to focus on. Softly gaze at the greenery, trying to keep your eyes relaxed without squinting. Inhale slowly through your nose and exhale through your mouth. Try to keep your focus on the tree for 40 seconds to 5 minutes. If your eyes wander or begin to strain, briefly close them and then refocus.
3. Close and Relax: After maintaining your gaze, gently close your eyes and relax them a bit to reset. You can perform this exercise multiple times throughout the day, especially during breaks from screen time. One rule of thumb if you are prone to eye strain is the 20/20/20 rule: Break every 20 minutes to look about 20 feet away for 20 seconds.
Olfactory Sensory Activities
Aromatherapy, the practice of using essential oils, has been shown to alter brain waves and behavior. Natural scents like lavender have been often cited for their calming effects and ability to reduce stress, improve sleep, and lessen anxiety.[1] The olfactory system has a direct connection to the limbic system in the brain, which is involved in controlling emotions and memory. This connection explains why certain smells can trigger profound emotional responses.
Sound Sensory Activities
Sound therapy, which includes listening to soothing sounds such as natural soundscapes or gentle music, can significantly impact our stress levels. The sound of running water or rustling leaves can reset the brain’s stress response, making it easier to achieve mental clarity and calmness.[1] Music, especially classical or instrumental, has been found to lower blood pressure, reduce cortisol levels, and increase feelings of tranquility.[2] It strengthens neural networks, which is essential for well-being.[3]
Touch Sensory Activities
Physical touch is powerful in conveying safety and comfort, releasing calming endorphins in stress management.[1] Activities such as gardening can help in grounding and providing immediate stress relief.[2] Research supports that touch, like stress balls, knitting, or clay sculpting, not only distracts from stressors but also promotes the release of serotonin, a mood stabilizer.[3]
Taste Sensory Activities
Engaging the sense of taste can also serve as a powerful antidote to stress.[1] Practices like mindful eating, by savoring each bite and appreciating the flavors and textures, can enhance contentment and lower stress.[2] We usually think of peppermint for its aromatic qualities. We might even try consuming a bit of peppermint as well to improve well-being.[3] Other options to try are: 1. Warm herbal tea: Chamomile or peppermint tea are good choices 2. Fresh Fruit: Like a slice of apple or a few berries, help us appreciate their natural sweetness and freshness. 3. Dark Chocolate: A small piece can be savored for its rich, complex flavors and mild mood-lifting effects 4. Nuts: Such as almonds or walnuts, eaten one at a time, help us to savor their texture and natural oils.
Putting it all together
Including sensory invitations into daily routines can effectively reset the mind’s response to stress. By consciously engaging our senses, we can better navigate our techy days, making sensory fitness part of our productivity routine. By making these sensory activities a regular part of your daily life, you can not only reduce stress but aim to lead a more balanced and fulfilling life. Use these exercises during planned breaks and moments of high stress as part of an effective coping strategy.
Concluding thoughts
Join the conversation below and share how you manage stress. Perhaps you’ve discovered additional techniques or have stories about how these practices have improved your daily life. Your insights can inspire and help others.
Start today! We invite you to observe the benefits firsthand. Share this post with friends, family, or colleagues who might also benefit from these practices. Together, let’s create a community committed to well-being.
Remember, taking time for sensory fitness to reduce stress doesn’t just mean a break from the screen. By dedicating moments of your day to mindful sensory invitations, you’re taking proactive steps toward improved well-being.
