Strategies To Cope With Technology Anxiety

Written by Katie Jackson-Griffin, LCPC 

Technology has provided people with immense access, innovation, and opportunity. It has impacted lives significantly in the past few years. With all of the amazing things technology has brought, there have also been downsides. So much information and access can contribute to and exacerbate existing anxiety. Common problems people have with technology include comparison to others, “wasting time” on the internet, and struggling with “too much” information. However, cutting out technology entirely does not have to be the answer. For each of the following common problems, there are strategies to use to cope with technology anxiety so that you can still get all the benefits with far less stress! 

Comparisons Due To Technology Anxiety

The quote by Theodore Roosevelt, “Comparison is the thief of joy,” rings true especially when considering social media. The original goal of social media was to stay connected. It can be a powerful tool to stay in touch with friends and family. Social media platforms can be a fun way to share your life and tap into communities you wouldn’t otherwise have access to. However, a major downside of using social media is that it can be easy to fall into comparisons. Anxiety can flare up when focusing on what others have that you don’t. It can bring about anxious thoughts such as:  

“I’m so far behind in life.”  

“They are more successful than me.”  

“I’m not as attractive as them.” 

“It’s not fair that they have this and I don’t.”  

Focusing on what is missing from your life becomes a vicious cycle.  

In order to cope with technology anxiety, it is helpful to apply a Dialectical Behavior Therapy (DBT) strategy referred to as moving from judgment to observation. Judgment occurs when you label yourself in an unhelpful way such as “not successful” or “not attractive.” Instead, move to simply observe feelings and facts of the situation. Here’s an example of how to apply this strategy:  

“They are more successful than me” —> “I am feeling sad and envious that they have a beautiful house. It’s okay to be sad and envious. I can make a plan to save money and work toward this goal or I can cope with not having what I want right now even though it is hard.”  

This type of thought reframing can help you contain your emotional experience and focus on what you can control. While the emotions don’t go away right away, they can soften over time as you move your energy toward making a concrete plan to achieve your goals. 

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“Wasting Time” Online

Technology is designed in many ways to keep you using it and engaged. So, of course it can be very engrossing. Technology runs the risk of creating anxiety by taking more of your time than you originally intended. Perhaps chores don’t get done or other activities are sacrificed. To prevent this from happening, there are often expectations placed on how much time we “should” be spending online. These expectations can cause shame and aren’t helpful for every person. A helpful and sustainable alternative is to work on ways to be more intentional and mindful with how you are spending time online.  

Questions to ask yourself to reduce technology anxiety 

• What do I hope to gain by going on this app? Am I going to accomplish that? 

• Am I still having fun using this app?  

• What do I need in this moment? Will this app give me that?  

With such easy access to technology and the internet, use of these can become automatic habits. These questions can aid in helping you create a relationship with technology that feels more fulfilling, unique to your current needs, and reduces technology anxiety.  

Information Overload

The internet provides incredible access to not only news, but first-hand accounts of current events. It can be a powerful tool for distributing information that previously would have only reached those in a local area. There are many benefits to having easy access to information. However, it can be very overwhelming. For example, many apps provide notifications so information pops up on your phone no matter if you are ready to consume the content or not. It is important to be informed, but this can also be overwhelming. When you’re overwhelmed, it is common to want to then disengage entirely. Setting boundaries can help to reduce anxiety and allow you to consume important world events content.  

Boundaries to reduce technology anxiety 

• Turn off social media/email/news alert notifications 

• Mute accounts temporarily that you follow if they cause stress 

• Set a time limit on how long you engage with news sources 

• Be mindful of your emotions and take breaks when you start to feel too much sadness or overwhelm 

Ultimately, these techniques will give you a chance to balance consuming important information while also protecting your peace. This will support your mental health and your energy levels! 

Overall, you can combine all of these strategies to build your own “technology toolbox” and better cope with technology anxiety. There is so much to explore, discover, and enjoy about technological innovations. Technology is a powerful tool that you can make work for you instead of against you!  

Restorative Counseling is Here to Help You Overcome Technology Anxiety

Are you struggling with anxiety related to using technology? Perhaps you are looking for specific ways to help you cope with your own “digital overload.” If this sounds like you, schedule an appointment to find out how the team at Restorative Counseling can tailor treatment to your specific needs so that you can navigate technology with a healthier outlook.