<h2 id="dce55987-8175-410e-9428-b778e968a2cc" data-toc-id="dce55987-8175-410e-9428-b778e968a2cc" style="font-size: 24px; line-height: 1.2;">Why does tech cause stress?</h2>For a while, I’ve spoke about mental health and wellbeing and those that are part of my free digital skills tribe list regular receive an email from me about wellbeing on a Sunday.This is started when I was working with Nikki J Owen on <a target="" rel="noopener noreferrer" href="https://www.helpwithdigital.com/mentalhealth">Mental Health Resources</a> and I realised that tech could have an impact on our nervous system that was far greater than any drugs I had ever experienced. The Breathing Space technique that Nikki created, along with the neuroscience inspired technology is the most profound example I can think of where tech has had an impact on my health.Tech can also have a negative impact on our stress levels. The science that sits behind all this is those terribly harmful (but crucially essential) hormones of adraneline and cortisol. These are capable of so much control over every single cell in our body.Have a check through the following. How many of these ten appear in your everyday life that are silently triggering you into overdrive?Which would you sort out? Today?<h2 id="8875e0d2-cbd5-4c1b-a105-cfbdb133370b" data-toc-id="8875e0d2-cbd5-4c1b-a105-cfbdb133370b" style="font-size: 24px; line-height: 1.2;">📺 1. Reduce News Consumption</h2>24 hour news is designed to trigger threat detection. Conflict. Crisis. Outrage. Urgency.Your nervous system does not know it’s “just on the telly”.Practical fixes:<ul><li>No news in the morning</li><li>No news after 7pm</li><li>Turn off breaking news alerts</li><li>Batch news once per day, max 20 minutes</li></ul>You stay informed without staying inflamed.<h2 id="3d04d0d4-f459-4b26-ab12-3e22026c95c1" data-toc-id="3d04d0d4-f459-4b26-ab12-3e22026c95c1" style="font-size: 24px; line-height: 1.2;">🔔 2. Kill Non Essential Notifications</h2>Every ping = micro adrenaline spike.Even if you ignore it.Audit your phone:<ul><li>Turn off social notifications</li><li>Turn off email previews</li><li>Remove badge counters</li><li>Disable news alerts</li></ul>Let you choose when to engage.<h2 id="a131f2fd-1f6f-43fd-b53d-5ee1a45cdb67" data-toc-id="a131f2fd-1f6f-43fd-b53d-5ee1a45cdb67" style="font-size: 24px; line-height: 1.2;">📱 3. Stop Doom Scrolling</h2>Endless feeds are engineered to keep you scanning for threat and novelty. That scanning mode keeps cortisol elevated.Instead:<ul><li>Set a 10 minute timer</li><li>Log out after</li><li>Move apps off your home screen</li><li>Delete apps during high stress periods</li></ul>Make scrolling intentional.<h2 id="d77fd5aa-5581-4ebc-a728-8e371cfd2a5f" data-toc-id="d77fd5aa-5581-4ebc-a728-8e371cfd2a5f" style="font-size: 24px; line-height: 1.2;">💬 4. Time Bound Difficult Conversations</h2>Messaging arguments keep adrenaline simmering.Unlike face to face, there is no nervous system co regulation.Try:<ul><li>No heavy conversations by text</li><li>No conflict chats after 8pm</li><li>If emotional, switch to voice or pause</li></ul>Adrenaline loves unfinished digital threads.<h2 id="5f118844-c79a-4fc3-9980-7a9fced68483" data-toc-id="5f118844-c79a-4fc3-9980-7a9fced68483" style="font-size: 24px; line-height: 1.2;">💻 5. Create “No Input” Windows</h2>Constant input keeps your system scanning.Build 30 to 60 minute blocks where:<ul><li>Phone is in another room</li><li>Laptop closed</li><li>No podcasts</li><li>No background TV</li></ul>Let your nervous system downshift.<h2 id="c6c1d1bb-8742-4d70-a5da-dd9cfa7db843" data-toc-id="c6c1d1bb-8742-4d70-a5da-dd9cfa7db843" style="font-size: 24px; line-height: 1.2;">🌙 6. No Screens Before Bed</h2>Blue light delays melatonin.Content keeps cognitive arousal high.Swap the final hour for:<ul><li>Reading</li><li>Stretching</li><li>Calm music</li><li>Journalling</li></ul>Sleep is your biggest cortisol regulator.<h2 id="67ad9daf-ecb8-4f33-8d3a-932a6fc9dd0e" data-toc-id="67ad9daf-ecb8-4f33-8d3a-932a6fc9dd0e" style="font-size: 24px; line-height: 1.2;">📊 7. Reduce Comparison Triggers</h2>Social media comparison increases stress hormones.Especially when:<ul><li>You’re tired</li><li>You’re under pressure</li><li>You’re feeling uncertain</li></ul>Mute accounts that spike you.Your feed should not activate threat mode.<h2 id="b372ed4d-0613-43c1-bc18-c44321578f42" data-toc-id="b372ed4d-0613-43c1-bc18-c44321578f42" style="font-size: 24px; line-height: 1.2;">🧠 8. Single Task Your Work</h2>Multitasking tabs. Slack pings. Email open. WhatsApp buzzing.Your brain never exits alert mode.Try:<ul><li>Close unused tabs</li><li>Work in 45 minute blocks</li><li>Check email at fixed times</li></ul>Monotasking lowers stress load.<h2 id="f6e11884-b385-45c6-9032-093ab6b5a81c" data-toc-id="f6e11884-b385-45c6-9032-093ab6b5a81c" style="font-size: 24px; line-height: 1.2;">📴 9. Have a Hard Stop</h2>Without boundaries, tech extends work stress into evenings.Set:<ul><li>A shut down ritual</li><li>A final email time</li><li>A physical laptop close moment</li></ul>Your body needs a signal that the “threat” is over.<h2 id="eb5b0205-7fba-4175-ba72-331249852c9a" data-toc-id="eb5b0205-7fba-4175-ba72-331249852c9a" style="font-size: 24px; line-height: 1.2;">🧊 10. If You Feel a Spike</h2>If tech triggers a surge:<ul><li>Stand up immediately</li><li>Slow exhale breathing</li><li>Step outside</li><li>Cold water on face</li></ul>Interrupt it physically.<a target="" rel="noopener noreferrer" href="https://www.helpwithdigital.com/mentalhealth">For more information about the ways I support wellbeing and positive mental health click this link</a>.

In this article, I look at techniques to reduce the impact of technology on our stress levels. 

Ten Ways to Reduce the Impact of Tech on Stress

💬 4. Time Bound Difficult Conversations

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Ten Ways to Reduce the Impact of Tech on Stress

Ten Ways to Reduce the Impact of Tech on Stress

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