Digital Burnout
Do you find yourself rushing to respond to an email as soon as you hear your inbox ping? Or maybe you have a habit of working after-hours or scrolling through multiple social media platforms first thing after waking up. In March 2021, a report from the Pew Research Center found that 31 percent of U.S. adults are online almost constantly, and 48 percent go online several times a day. But being available online 24 hours a day, 7 days a week, can take a toll on your mental health, a phenomenon called “digital burnout.”
Burnout is the result of chronic unmanaged workplace-related stress, according to the World Health Organization. When you mix too much screen time with the expectation that you always must be available online, it can lead to its own version of the issue, digital burnout. Digital burnout, according to McLean Hospital, refers to the feelings of anxiety, exhaustion and apathy caused by spending too much time on digital devices. Some signs and symptoms of digital burnout include:
- Sleep issues like persistent trouble falling asleep or sleep that feels increasingly less restful
- Decreased energy
- Physical effects like chest pains
Remote work is a common source of digital burnout, though you can also experience it if your job requires little or no technology. Other causes of digital burnout include:
- Spending too much time online without regular breaks
- Consuming too much information online
- Multitasking across different devices
Over time, this fatigue can lead to more lasting mental health problems. “Digital overload is linked to mental health conditions like depression and anxiety and can generally make you feel bad about yourself,” says Ajita Robinson, PhD.
In fact, burnout in your virtual life can lead to exhaustion beyond the computer. “Digital overload leads to mental burnout,” says Emily Pardy, LMFT. “The screen time alone is taxing on our eyes and minds.” Setting boundaries is a key way to ease or prevent burnout of all kinds; set rules and limits that allow you to maintain a healthy relationship with technology.
Curtis, T. (2023, February 27). Digital Burnout: What it is and how to set digital boundaries | livestrong. LIVESTRONG.COM. www.livestrong.com/article/13769293-what-is-digital-burnout/
Fighting Tech Burnout
The most effective way to combat digital burnout is to simply log out, unplug, and relax. Of course, it’s not that easy. With that in mind, here are a few real-world strategies for fighting digital burnout.
- Don’t Respond Right Away: Many people feel the need to drop what they’re doing and answer messages as soon as they come in. This constant sense of urgency can lead people to feel overwhelmed and anxious. To fight these feelings, set aside certain times of the day to answer your texts and emails.
- Leave It at Work: Your phone and computer allow you to be in contact with your coworkers 24/7. Try putting your phone away when you are having dinner with the family, taking a walk, or watching a movie. Relax and get a good night’s sleep. Your messages will be there in the morning.
- Face-to-Face, Not Screen-to-Screen: How many people do you communicate with through texts, social media, or email? And how can you start to make small changes in how you communicate? Whenever possible, connect with friends, family members, and coworkers in person. When together, turn your phone off and put it away.
- Cull Your Digital Herd: Go through your phone and computer and delete the stuff you don’t want and don’t need. You’ll cut down on messages and distractions.
- Step Back from the News: Determine what information is helpful versus what is unhelpful and can lead to more anxiety. Be selective about media and use trusted sources. Remove anxiety-provoking information from your social media feeds. If people you follow are filling your feeds with upsetting information, mute or hide their posts. Good news is still out there! We can engage with media in ways that help offset feeling worried or upset.
McLean Hospital. (2024, June 21). Digital Burnout and Mental Health Mclean Hospital. McLean: Putting People First in Mental Health. www.mcleanhospital.org/essential/digital-burnout
– Mental Health Moment –
The Benefits of Exercise
While physical exercise is known to be good for your body, it can also help your mind. Research continues to validate that exercise can improve mental health by reducing anxiety, depression, and a negative mood. Consider the following mental health benefits of exercise:
Mood Boost
Exercise triggers the production of endorphins, serotonin, dopamine, and oxytocin, which are responsible for feelings of happiness.
More Energy
Increasing your heart rate and boosting oxygen circulation in your body can make you feel more energized.
Better Sleep
Exercise can help regulate your sleep patterns and reduce the time it takes to fall asleep. The more active you are, the more your body pushes you to sleep and reset at night.
Reduced Stress
Physical activity reduces the levels of your body’s stress hormones. It’s also linked to lower physiological reactivity towards stress, so exercise can also be a coping strategy for stress.
Improved Memory
Endorphins can help you concentrate and feel mentally sharp for work or other tasks.
Higher Self Esteem
When exercise becomes a habit, you may feel more powerful or confident. You may also feel accomplished when you meet your fitness goals.
Stronger Resilience
Exercise is a healthy way to build resilience and cope with mental or emotional challenges instead of turning to negative behaviors, alcohol, or other substances.
Any movement helps! Exercise can take your mind off problems or negative thoughts by redirecting them to the activity at hand.
