There’s no denying that we live in a digital world. Technology is evolving at a rapid pace. You might utilize it in almost every area of your life, from your career to staying in touch with friends.
While there are countless benefits to technology, the digital age isn’t without its issues.
One of those potential drawbacks is digital anxiety.
Digital anxiety is a specific type of stress triggered by negative interactions online. It could stem from social media, an email, or even a text message. A negative interaction could mean anything from cyberbullying to seeing friends spending time together on Facebook and feeling as though you were left out.
Let’s take a deeper dive into digital anxiety, what it looks like, and what you can do to overcome it.
Types of Digital Anxiety
Digital anxiety can sometimes be hard to pinpoint because it takes many different forms. We touched on some already, but don’t limit yourself to assuming those are the only issues.
Digital anxiety can also occur when you’re away from your digital device for too long. What happens when you can’t look at your phone for a few hours? Do you start to feel anxious?
Or, how do you feel when you’re scrolling through Instagram and comparing your life, appearance, etc., with other people? You might feel like you’re missing out on something they have, and even though it makes you feel bad, you feel worse when you don’t see it.
Signs of Anxiety
When you experience digital anxiety, you might feel uneasy or have a sense of impending doom. If someone criticizes you online, it can cause your self-esteem to take a huge blow, and you might start wondering (and worrying) if their words are true. If you’re away from your digital device for too long, your fears might stem from wondering what you’re missing.
Whatever is causing your anxiety, recognizing the signs will help you start taking charge and making changes.
Some of the most common signs of digital anxiety include difficulty concentrating, increased stress, irritability, and sleep issues. Physically, you might experience shortness of breath, a racing heart, and shaking.
Be Honest With Yourself
One of the best ways to start fighting back against digital anxiety is to be honest about your struggles. If some of the symptoms above sound familiar, recognize that your digital life could be the source of your anxiety.
Even if you aren’t experiencing those symptoms directly, be honest about how much time you spend online and how it makes you feel. Do you tend to feel more anxious after scrolling through social media or checking your emails? When you take stock in those feelings, you’ll have a better idea of where your anxiety stems from and how to handle it.
Dealing With Digital Anxiety
What can you do to overcome digital anxiety in a world saturated with technology?
Start by limiting your screen time. You might not be able to avoid digital devices completely, but limiting your usage as much as possible is a great first step. Schedule time to be online and set boundaries and limits so you don’t worry for hours about what you see or experience.
Additionally, engage in self-care practices every day that have nothing to do with technology. Prioritize sleep, exercise every day, and spend time outside. It can also help to keep an anxiety journal so you can write down your feelings in real-time. Journaling allows you to express yourself freely, and you can look back on how far you’ve come in overcoming your fears and worries.
There might be no escape from a digital world, but you don’t have to let it consume you. If you’re struggling with digital anxiety, try some of these tips, and don’t hesitate to reach out for help for anxiety therapy.