Technology has made many wonderful improvements to our lives. It can help us find old friends. It can keep us informed during an emergency. And it can give life-saving support in hospitals and doctor’s offices.
But the social comparisons and accessibility demands from technology can also have serious side effects on our mental health. This is often known as ‘tech anxiety’.
What is tech anxiety?
There’s no official diagnosis of tech anxiety. But what studies show us is that the more time we spend on screens, and the less we spend on face-to-face socialising, exercise and outdoor activities, the more our mental health suffers, the more our happiness declines and the more our anxiety rises.
The pandemic is a perfect example of the bittersweet effect of technology on our mental health. Technology enabled us to stay connected to family and loved ones during times of isolation and panic. But many of us also fell victim to doom-scrolling on news sites and binge-watching via streaming services. Technology supported us, while also fuelling our anxiety.
In order to stave off the negative effects of technology, it can help to understand the process better. Why does technology make us anxious? In this article, we look to the science to understand how technology can affect our mental state.
7 reasons behind tech anxiety
1. We are constantly available
The round-the-clock notifications and pressure to be accessible 24/7 can be a major contributor to anxiety. How often do you catch yourself checking your phone for messages, emails or new posts? This impulsive behaviour and the need to be ‘on’ can fuel our stress levels.
One study found that ‘accessibility stress’ appears to be a major risk factor for developing mental health symptoms. It is interesting to note that this stress had low association with actual frequency of phone use – showing that the pressure alone can do harm. This suggests that setting healthy boundaries and limits on our phone accessibility could help alleviate this tech anxiety.
2. We cannot tolerate delayed gratification
It is a common assumption that mobile technology and streaming services have indulged our desire for instant gratification and affected our ability to wait for rewards. Indeed, several studies have shown links between smart phone usage, impatience and impulsivity.
When instant gratification simply isn’t possible, this can also lead to increased feelings of frustration and anxiety in everyday life.
3. We fall into the comparison trap
We fear judgement from others on social media. But we are also guilty of judging ourselves. We compare other people’s ‘highlight reels’ to the reality of our everyday lives, which is of course comparing apples and oranges. And this constant comparison on social media is harming our self-esteem.
One set of researchers conducted two studies using different methodological approaches to find that people who used Facebook the most had lower self-esteem. And those who viewed social media profiles of upward comparative standing (i.e., people who were engaged in healthy behaviours that affected their fitness, attractiveness and vitality) had poorer self-evaluations. This is in line with the general assumption that we harshly compare ourselves to others on social media. This exacerbates our tech anxiety.
4. We are distracted and less productive
It’s no surprise that excessive phone use has a negative impact on attention and learning. This appears to be particularly true when users are distracted by incoming text messages. Combined with the fact that attention naturally declines over time, this has clear repercussions for our ability to take on new information in school, university and work settings.
Phone use is also associated with decreased levels of both work-related and non-work-related productivity. Respondents to one survey even admitted to spending more time than they think they should on their phones while at work. The fact that so many of us know we shouldn’t be on our phones – and yet can’t seem to stop ourselves – contributes to our stress levels and tech anxiety.
5. We are losing sleep
Disrupted sleep from too much screen time isn’t just an impact felt by our kids. It’s a problem for adults as well. Research has shown that ‘high accessibility stress’ (the worry provoked by one’s availability demands via their mobile phones) is associated with sleep disturbances, stress and symptoms of depression.
The study also suggested that phone overuse is associated with sleep disturbances for women. And high accessibility stress is associated with sleep disturbances for both genders. A lack of good quality sleep is likely to make any anxiety worse.
Just as for kids with screen time, we typically indulge in sedentary behaviour while using our phones. One survey found that 81% of respondents reported usually sitting when using their phones. It is widely agreed that a lack of physical exercise can also have negative effects on our mental health. So, when we use our phones as much as an average adult does each day, this can lead to unhealthy behaviour.
6. We are getting lazier
7. We worry when our phones are away from us
Anxiety isn’t just an issue when using our phones. Many of us also feel separation anxiety when away from them.
One study looked into the anxiety felt by American college students when their phones were either removed from their possession or turned off and placed out of sight. It found that our dependency on our mobiles and our need for constant use can lead to increased feelings of anxiety when separated from our phones.
Are you struggling with tech anxiety?
If your mobile phone or other tech use is creating stress and anxiety in your life, don’t feel that you’ve somehow ‘done something wrong’. Technology is always changing and advancing, and tech companies are stunningly clever at creating new and better ways to create reliance on their tech.
But you also don’t have to battle it alone. Our team of qualified psychologists can share practical advice and strategies to help you feel in control again. Plus, we know how hard it is for busy people to find time to fit in an appointment, so our online therapy services can even come to you.
Check out our free online resources or if you think it might help to have a chat to a Young Minds clinician, find out more here.