Navigating Digital Wellbeing: A Casual Guide for Modern Workplaces
In today’s fast-paced world, where technology is deeply integrated into our daily lives, the line between work and personal life is becoming increasingly blurred – a phenomenon known as techno-invasion (Mondo et al., 2023). This concept highlights how the constant connectivity facilitated by digital platforms can intrude into personal time, leading to a seamless blend of work and leisure that can impact our wellbeing. The increasing complexity and widespread use of digital platforms have changed how work is organised and performed, leading to greater uncertainty and putting new pressures on our capabilities and competencies (Carnevale & Hatak, 2020). In this context, maintaining digital wellbeing is not just a trend – it’s a necessity.
Understanding Digital Wellbeing
Digital wellbeing refers to the impact of digital technology on our overall health, particularly our mental health. It’s about managing technology use in a way that promotes a healthy balance between work, life, and digital interactions. In an era where remote work has become the norm, many individuals are experiencing heightened stress and anxiety due to the constant connectivity and the expectation to always be available. This phenomenon, often referred to as technostress, is defined as stress experienced due to the use of technology (Salo et al., 2022). Research has shown that excessive use of technology can lead to various psychological and physiological reactions. Techno-exhaustion refers to a state of fatigue and burnout specifically caused by the constant use of digital devices and platforms, which can leave individuals feeling drained and overwhelmed (Singh et al., 2022). Emotional exhaustion, on the other hand, is characterised by feelings of emotional depletion and stress due to high demands and continuous engagement with technology (Costin et al., 2023). Both of these conditions can contribute to a decline in overall wellbeing, impacting an individual’s ability to manage stress and maintain a healthy work-life balance over time (Ioannou et al., 2024).
Spotting the Signs of Technostress
Just like with any other form of stress, the first step to managing technostress is recognising it. Are you feeling more fatigued than usual, despite getting enough sleep? Are you finding it hard to disconnect from work, even after hours? These could be signs that you’re experiencing technostress. Other symptoms might include irritability, anxiety, and a constant feeling of being overwhelmed (La Torre et al., 2019). If these feelings sound familiar, you’re not alone. The shift to home-based remote work, especially when it’s sudden or enforced, has exacerbated these stressors for many people.
The Importance of Boundaries
One of the most effective ways to combat technostress is by setting clear boundaries (Sommovigo et al., 2023). This might mean establishing specific work hours and sticking to them, turning off notifications after a certain time, or creating a designated workspace in your home. It’s also important to communicate these boundaries with your colleagues. Let them know when you’re available and when you’re not. This can help manage expectations and reduce the pressure to be constantly connected.
Taking Breaks
It’s easy to get caught up in work, especially when your office is just a few steps away. But taking regular breaks is crucial for maintaining your digital wellbeing. Step away from your screen, go for a walk, or simply sit in silence for a few minutes. These small actions can make a big difference in how you feel at the end of the day.
Promoting a Culture of Digital Wellbeing
Creating a workplace culture that prioritises digital wellbeing starts with leadership. Employers and managers need to recognise the impact of digital work environments on their employees’ mental health and take steps to address it. This might include offering training and resources to manage technostress, promoting regular breaks and mindfulness practices (Ioannou, 2023), and implementing policies such as flexible work hours and remote work options to support a healthier work-life balance and digital wellbeing (Pansini et al., 2023).
Start the Conversation
Talking about digital wellbeing shouldn’t be taboo. Just as we’re beginning to normalise discussions around mental health, we need to do the same with digital wellbeing. If you’re feeling the effects of technostress, don’t hesitate to bring it up with your manager or HR. Chances are, you’re not the only one feeling this way, and starting the conversation could lead to positive changes in your workplace.
In Summary
As our reliance on digital technology continues to grow, so too does the importance of maintaining our digital wellbeing. By recognising the signs of technostress, setting boundaries, taking breaks, and fostering a supportive workplace culture, we can navigate the digital world in a way that promotes both productivity and digital wellbeing. So, the next time you find yourself overwhelmed by technology, remember – it’s okay to step back and take care of your mental health. After all, wellbeing is about more than just surviving; it’s about thriving in the digital age.
Yasaman Emad – Registered Counsellor
Yasaman completed her bachelor’s and master’s degrees in Clinical Psychology, followed by a Ph.D. in Health Psychology from the University of Auckland. Her professional journey spans over a decade, during which she has worked extensively with clients from a wide range of cultural backgrounds. Yasaman’s expertise lies in addressing severe mental health challenges, including high levels of suicidal ideation, depressive disorders, and trauma-related conditions. Her approach is deeply informed by a commitment to cultural sensitivity and evidence-based, solution-focused practice, ensuring that each client’s treatment is both personalised and effective. Yasaman is currently practicing as a registered counsellor in New Zealand and is also an Honorary Research Fellow at the University of Auckland.
Yasaman provides trauma-informed care at Refugees as Survivors New Zealand, where she supports refugees and asylum seekers who have experienced multiple layers of trauma. Her practice incorporates Cognitive Behavioural Therapy (CBT), Narrative Therapy, and Expressive Therapy, tailored to meet each client’s unique needs. Yasaman’s therapeutic approach is centered on collaboration, compassion, and a non-judgmental stance, aiming to help clients navigate their challenges and enhance their quality of life.
References
Afifi, T. D., Zamanzadeh, N., Harrison, K., & Acevedo Callejas, M. (2018). WIRED: The impact of media and technology use on stress (cortisol) and inflammation (interleukin IL-6) in fast-paced families. Computers in Human Behaviour, 81, 265-273. https://doi.org/10.1016/j.chb.2017.12.010
Carnevale, J. B., & Hatak, I. (2020). Employee adjustment and well-being in the era of COVID-19: Implications for human resource management. Journal of Business Research, 116, 183-187. https://doi.org/10.1016/j.jbusres.2020.05.037
Costin, A., Roman, A. F., & Balica, R. S. (2023). Remote work burnout, professional job stress, and employee emotional exhaustion during the COVID-19 pandemic. Frontiers in Psychology, 14, 1193854. https://doi.org/10.3389/fpsyg.2023.1193854
Ferrara, B., Pansini, M., De Vincenzi, C., Buonomo, I., & Benevene, P. (2022). Investigating the role of remote working on employees’ performance and well-being: an evidence-based systematic review. International Journal of Environmental Research and Public Health, 19(19), 12373. https://doi.org/10.3390/ijerph191912373
Ioannou A. (2023). Mindfulness and technostress in the workplace: a qualitative approach. Frontiers in Psychology, 14, 1252187. https://doi.org/10.3389/fpsyg.2023.1252187
Ioannou, A., Lycett, M., & Marshan, A. (2024). The role of mindfulness in mitigating the negative consequences of technostress. Information Systems Frontiers, 26(3), 523–549. https://doi.org/10.1007/s10796-021-10239-0
La Torre, G., Esposito, A., Sciarra, I., & Chiappetta, M. (2019). Definition, symptoms and risk of techno-stress: a systematic review. International Archives of Occupational and Environmental Health, 92(1), 13–35. https://doi.org/10.1007/s00420-018-1352-1
Mondo, M., Pileri, J., Barbieri, B., Bellini, D., & De Simone, S. (2023). The role of technostress and psychological detachment in the relationship between workload and well-being in a sample of Italian smart workers: a moderated mediated model. Social Sciences, 12(10), 530. https://doi.org/10.3390/socsci12100530
Pansini, M., Buonomo, I., De Vincenzi, C., Ferrara, B., & Benevene, P. (2023). Positioning technostress in the JD-R Model perspective: a systematic literature review. Healthcare, 11(3), 446. https://doi.org/10.3390/healthcare11030446
Salo, M., Pirkkalainen, H., Chua, C. E. H., & Koskelainen, T. (2022). Formation and mitigation of technostress in the personal use of IT. Information & Management, 59(2), 103550. https://doi.org/10.25300/MISQ/2022/14950
Singh, P., Bala, H., Dey, B. L., & Filieri, R. (2022). Enforced remote working: the impact of digital platform-induced stress and remote working experience on technology exhaustion and subjective wellbeing. Journal of Business Research, 151, 269–286. https://doi.org/10.1016/j.jbusres.2022.07.002
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 Health, 20(2), 1266. https://doi.org/10.3390/ijerph20021266