The other day, I was using the washroom when I heard my home office echoing the “bing” from MS Teams. I was immediately anxious, and various worst-case scenarios began to scramble in my mind. “Is it from my manager? Did I make a mistake? What is it did I do this time that went wrong?”  

My surging cortisol levels only plummeted once I could check the messages and respond. For a while, I sat back and reflected on the stress that consumed me several moments ago. And then, I discovered the name for it – “tech stress.” 

What’s tech stress, and why is it one of the anxieties of the 21st century? 

Tech stress, also known as technology-related stress or digital stress, is the psychological and emotional strain caused by the use of technology, particularly digital devices and online tools. This type of stress can affect individuals in various personal and professional ways.  

Since we are constantly connected to our devices and cyberspace, we are continuously exposed to the following tech stressors: 

• Information Overload: The constant flow of emails, notifications, and messages overwhelms people because of the sheer volume of information they need to process. 
• Technological Complexity: The rapid development of technology challenges individuals to keep up with new devices, software, and applications, stressing them out. 
• Digital Multitasking: Using different devices at the same time causes stress, decreasing productivity and focus. 
• Constant Connectivity: The expectation of being available around the clock, thanks to smartphones and email, can blur the boundaries between work and personal life, causing stress and burnout. 
• Security and Privacy Concerns: The fear of data breaches, identity theft, scams, cyberattacks, and even a social media post takedown usher in anxiety and stress. 
• Social Media Pressure: Comparing one’s life or accomplishments to others on social media platforms leads to feelings of inadequacy and stress. 
• Technical Issues: Frequent technical problems, such as computer crashes, software glitches, or poor internet connectivity, can be a source of acute stress, particularly for remote workers. 

These stress agents can be termed the anxieties of the 21st century because they affect people leading modern, digital lifestyles, having the globe at their fingertips. A decade ago, I didn’t experience such acute disquietude when using the washroom because of a notification from an application installed on my work computer. The aching anticipation for a response online and the relief after the response is delivered are contemporary, taking a toll on millions. 

Remote workers like me experience intense tech stress as we rely on internet technology to carry out tasks and communicate with coworkers and clients. So, allow me to share a treasure trove of strategies to combat tech stress for those of you who are not ready to return to the office. As bosses resist the post-pandemic return to office, taming tech stress in the digital wilderness is paramount for remote workers. 

1. Embrace JOMO: The Joy of Missing Out. 

It is okay not to know the latest song on trend on Instagram reels, which celebrity is embroiled in controversy, or what scandalous event happened. That Snapchat notification can wait. Calm your heart by telling yourself that there is joy in missing out on the latest trends – let yourself out of this digital rat race. This way, you will have a burgeoning dedication to work and improve your performance with less brain clutter. 

02. Use Your Work Email for Your Internet Browser. 

When you use your work internet browser, you will be less exposed to non-work-related things, improving your concentration. Avoid logging into social media in your work Google browser for a better attention span to maximize your workday’s productivity. It’s also a good idea to not have more than five tabs open on your browser. You can manage the tabs better this way and not have unnecessary tab crowding that can cause you to hop here and there, triggering stress. 

03. Make Non-Digital Breaks Your Norm. 

Whether you follow the Pomodoro or the sprint technique, break free from digitalism when you go for a break. Go for a walk. Look out of the window. Stretch out. Play with your pet.  This fragments your day into two realms, creating a balance and breaking tech stress. 

04. Be Mindful of Your Online Activities to Leverage Tech Stress. 

Base your online life on your real-life interests and work requirements. If you like community building, follow social media accounts that provide such content. I follow accounts that speak of my community’s shortcomings and misplaced priorities and give tips on online courses, government talent training schemes, and learning opportunities. Yes, you can benefit from tech stress through a SMART approach. 

05. Minimize Gadgets’ Usage. 

If you own more than one digital gadget, choose consciously to use only one at a time. Since you cannot go into total digital devices detachment as a remote worker, the trick is to become a “gadget usage minimalist.” Try not to have more than one gadget switched on simultaneously. Use only your computer when working, and if you want to read the news during your break or listen to songs as you work, do so on the applications on your computer. Hovering from your phone, iPad, and computer will make you wrangle with them, so it’s necessary to understand that trying to do it all at once induces tech stress with the potential to manifest as physical pain, affecting your well-being and work productivity. 

06. Don’t Underestimate Your Brain Power: Use It. 

These days, we are inundated with various AI applications that promise to help us with many things, even more so for remote workers. These applications are designed to assist remote workers but can quickly make them tech-weary, especially as various AI platforms rise. So, it’s good to rely on your thinking and apply your human creativity – after all, the human brain power created these super smart AI applications. So, rather than AI platform hopping and getting stressed about which AI-generated response best suits your needs, you can declutter the tech stress and come up with your own thought-out ideas and insights – it also gives an incomparable self-satisfaction. It’s also advisable to stick to one AI platform that works best for you while experimenting with the others when you have the time and mental space. 

07. You are Not Alone: Seek Allies in Your Remote Work Journey. 

Tech stress can manifest as a formidable opponent. Often, your first line of defense against tech stress is your company’s IT team. These remote IT technicians support you through tech glitches and provide tech assistance. Your remote team can be your allies in cutting tech stress through virtual water cooler chats or phone calls. After disconnecting from work, connecting with your family and friends in person can also help cut tech stress. 

Tech stress is inevitable for remote workers. However, these strategies are useful for conquering the digital wilderness and transforming it into remote workers’ kingdoms of productivity and well-being. Employ these techniques not just to survive but to thrive in remote work. 

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