What Is Technostress & How to Cope With It?

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Overview

Is your phone always at your side, constantly demanding your attention? Do you find yourself checking notifications even when you’re trying to relax? If so, you’re experiencing technostress, a common issue in today’s digital age that extends far beyond mobile phone messages and notifications. Technostress, the psychological and physical strain caused by excessive technological use, can manifest in a variety of ways, including constant stress, anxiety, difficulty concentrating, and sleep disturbances. From the overwhelming influx of information to the constant pressure to keep up with the latest AI literacy, the digital world can be overwhelming. Are you feeling the pressure?

What Is Technostress?

The term “technostress”, a combination of “technology” and “stress”, clearly indicates that this type of stress is caused by the use of technology. Given the pervasive nature of digital technology in our daily lives and work today, it’s easy to assume that technostress is a relatively new mental health issue. Surprisingly, the term was first coined by Craig Brod in his 1984 publication, “Technostress: The Human Cost of The Computer Revolution”, in a time when the world was far less digitized than it is now.

Technostress refers to the increased stress levels and negative impact on our well-being that can result from excessive exposure to technology and extended time spent using computers[1]. It is a distinct subset of workplace stress. Unlike other forms of workplace stress that may arise from interpersonal conflicts or excessive workloads[2], technostress is inherently tied to the digital tools and platforms that employees must navigate.

Dimensions of Technostress

Technostress is a complex issue with five key dimensions: techno-overload, techno-invasion, techno-complexity, techno-insecurity, and techno-uncertainty[3]. To grasp the full scope of technostress, it’s essential to explore how different technologies contribute to stress and the effects this has on individuals and organizations.

The First Dimension: Techno-overload

One significant aspect of technostress is techno-overload, which occurs when you feel you are losing control of your workload because technology is constantly adding more tasks than you can comfortably handle. In this situation, the technology intended to help ends up causing more harm than good by piling on too much. All of us are too familiar with the never-ending stream of notifications, emails, chats, and calls popping up on our mobiles and computers demanding our attention.

The Second Dimension: Techno-invasion

Building on this, the next dimension is techno-invasion, which refers to the feeling that technology is facilitating your work to infiltrate and barge into your personal time and space. Many people find this intrusion unwelcome. Remember your work-from-home experience? For many, the intrusion of work into personal life was troubling.

The Third Dimension: Techno-complexity

Moreover, data analysis tools like Power BI and Tableau offer powerful insights but can also be complex, even for those with a strong technical background. Navigating menus, understanding statistical concepts, and mastering data visualization principles can be challenging. This complexity is at the heart of techno-complexity, which makes you feel that technology is more complicated than you can handle, rather than simplifying your work.

The Fourth Dimension: Techno-insecurity

In addition to complexity, there is techno-insecurity. Hosting a Zoom meeting can be a daunting task, especially for those with minimal technical skills. The fear of technical glitches, such as poor internet connection or audio issues, can trigger anxiety and self-doubt. This can ultimately impact confidence and productivity.

The Fifth Dimension: Techno-uncertainty

Finally, the fifth dimension is techno-uncertainty. IT professionals, despite their deep understanding of technology, often find themselves grappling with the relentless pace of technological evolution, which creates a sense of unease about the future of their industry and their roles within it. This uncertainty stems from the unknown of how emerging technology will continue to shape and transform work and daily life.

Symptoms of Technostress

Technostress is a multifaceted condition, while it may not be a classified medical condition, it presents a range of health problems that can impact our overall well-being[4].

Physical Symptoms of Technostress

When it comes to physical symptoms, prolonged screen time and poor ergonomic practices are primary contributors to immediate issues like fatigue, headaches, and muscle tension. These physical symptoms often coincide with psychological symptoms such as irritability, anger, and difficulty concentrating[5][6].

Psychological Symptoms of Technostress

On the psychological side, the constant pressure to remain connected and responsive can lead to heightened stress in individuals who rely heavily on technology. This stress can contribute to the development of mental health issues such as anxiety and mood disorders. When individuals experience anxiety, they may develop avoidance behaviors towards technology, further complicating their personal and professional lives[7][8].

Impacts of Unchecked Technostress

Technostress, if left unaddressed, can take a significant toll on both individuals and organizations. Among the most concerning effects are[9]:

Emotional Strain

Exposure to technostress often leads employees to experience a range of negative emotions, including anxiety, frustration, and irritability. These feelings can hinder concentration, decision-making, and problem-solving abilities. Over time, chronic stress can lead to more serious psychological issues, such as depression and burnout.

Decreased Well-being

Moreover, the constant pressure and demands of technology can significantly impact an individual’s overall well-being. Elevated levels of technostress have been linked to poorer physical health, including headaches, sleep disturbances, and digestive problems. Additionally, chronic stress can weaken the immune system, making individuals more susceptible to illness.

Reduced Organizational Productivity

Technostress can significantly impede organizational productivity. When employees are overwhelmed and stressed, their efficiency and quality of work decline. This can lead to missed deadlines, errors, and decreased creativity. What’s more, technostress can negatively impact teamwork and collaboration, hindering innovation and problem-solving.

Increased Work-family Conflict

Furthermore, the constant intrusion of work demands into personal time, fueled by the ever-present nature of technology, can strain relationships with family and friends. The persistent buzz of notifications can make it tough to truly relax and enjoy time with loved ones. Thus, setting clear boundaries between work and personal life is crucial to mitigating the negative impact of technostress on work-family balance.

Self-assessment of Technostress

Recognizing technostress early is pivotal for implementing effective management strategies. By identifying stressors promptly, individuals and organizations can develop targeted interventions to reduce stress. These could include training programs to enhance digital literacy or policies that promote a healthier work-life balance.

Identification of Technostress Symptoms

Assessment of technostress begins with identifying common symptoms, such as chronic online presence, physical discomfort (like headaches, eye strain, and body aches), and feelings of anxiety related to technology use. Keeping a log of technology usage patterns over time can provide valuable insights into your stress levels and triggers.

Evaluation of Impact on Work-Life Balance

Once symptoms are identified, it’s essential to assess whether technology use negatively impacts your work-life balance. For instance, do you find yourself working during personal time due to constant digital communication? Difficulty disconnecting from work after hours also serves as a significant indicator of technostress.

Seeking Feedback

Moreover, seeking feedback from colleagues, friends, or family can enhance your understanding of how technology affects your behavior and relationships. Their perspectives may reveal patterns you might not notice on your own, aiding in understanding the full impact of technostress on your life.

Coping Strategies for Technostress

Technology, when harnessed effectively, can be a powerful tool for boosting productivity and performance. However, it can also lead to stress and burnout. To ensure a positive impact, consider the following strategies:

  • Digital Detox. Periodically disconnect from technology to recharge and reduce information overload. This can involve short breaks throughout the day or longer periods of digital abstinence.
  • Mindful Technology Use. Practice intentional technology use by setting specific goals and time limits for each session. Avoid mindless scrolling and prioritize meaningful interactions.
  • Create Tech-Free Zones. Designate specific areas in your home, such as bedrooms, as tech-free zones to promote relaxation and better sleep.
  • Prioritize Real-World Connections. Make time for face-to-face interactions with loved ones to strengthen relationships and reduce reliance on virtual communication.
  • Learn to Set Boundaries. Politely decline additional digital commitments that may contribute to stress and overwhelm.
  • Seek Professional Help. If technostress persists and significantly impacts your daily life, consider consulting a mental health professional for guidance and support.
  • Prioritize Organizational Support. Foster a positive work culture, limit after-hours communication, and provide digital literacy training to prevent and mitigate technostress.

Final Thoughts

Technostress is a significant challenge in today’s digital age, often leaving us feeling overwhelmed and drained. Acknowledging this struggle is the first step toward finding balance. It’s important to prioritize your well-being and consider how technology impacts your daily life. Taking mindful steps to manage your relationship with technology can lead to a more peaceful and fulfilling existence. Remember, making small changes can have a meaningful impact.

Sources:

  1. Coping With Technostress. (2019). Retrieved October 25, 2024, from Psychology Today website: https://www.psychologytoday.com/us/blog/live-long-and-prosper/201908/coping-with-technostress
  2. Work-related stress. (2024). Retrieved October 29, 2024, from Vic.gov.au website: https://www.betterhealth.vic.gov.au/health/healthyliving/work-related-stress
  3. Ragu-Nathan, T. S., Monideepa Tarafdar, Ragu-Nathan, B. S., & Tu, Q. (2008). The Consequences of Technostress for End Users in Organizations: Conceptual Development and Empirical Validation. Information Systems Research19(4), 417–433. https://doi.org/10.1287/isre.1070.0165
  4. Blogs & News. (2024). Retrieved October 26, 2024, from Doctors at Kaiser Permanente in MD, VA, DC website: https://mydoctor.kaiserpermanente.org/mas/news/technostress-how-too-much-technology-effects-mental-health-2054999
  5. Federowicz, G., & Federowicz, G. (2023, September 22). What is technostress? Understading its impact on mental health. Retrieved October 26, 2024, from Wellbeing in Your Office website: https://wellbeinginyouroffice.com/what-is-technostress/
  6. Sommovigo, V., Bernuzzi, C., Finstad, G. L., Setti, I., Gabanelli, P., Giorgi, G., & Fiabane, E. (2023). How and When May Technostress Impact Workers’ Psycho-Physical Health and Work-Family Interface? A Study during the COVID-19 Pandemic in Italy. International Journal of Environmental Research and Public Health20(2), 1266. https://doi.org/10.3390/ijerph20021266
  7. Federowicz, G., & Federowicz, G. (2023, September 22). What is technostress? Understading its impact on mental health. Retrieved October 26, 2024, from Wellbeing in Your Office website: https://wellbeinginyouroffice.com/what-is-technostress/
  8. Travers, M. (2024, January 24). 3 Signs You Struggle With “Technostress,” According To Research. Forbes. Retrieved from https://www.forbes.com/sites/traversmark/2024/01/24/3-signs-you-struggle-with-technostress-according-to-research/
  9. Harunavamwe, M., & Ward, C. (2022). The influence of technostress, work–family conflict, and perceived organisational support on workplace flourishing amidst COVID-19. Frontiers in Psychology13. https://doi.org/10.3389/fpsyg.2022.921211

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