Technostress: How to end the diseases caused by technology

The irruption of Information and Communication Technologies (ICTs) has changed our lives. At a social, work and personal level we act, work or communicate differently. This situation, magnified by the pandemic, has caused new risks to appear in our daily lives. These are the so-called emerging risks.

The main problem is that the high exposure to computers, tablets, smartphones and other technologies have increased our levels of negative stress (distress). Specifically, when the origin is in the difficulty of adapting to technologies, it is called techno-stress.

The new risks and their names

Faced with this situation, new risks appear that affect our health, including:

• vamping: digital hyperconnection subtracts hours of sleep and causes insomnia.
• Phubbing o ningufoneo: the contempt towards the people who are around us for giving priority to our phones.
• smombies: the attitude of moving around or carrying out other activities without paying attention due to being aware of the smartphone.
• Nomophobia: The need to stay connected constantly. We cannot spend 24 hours disconnected.
• Text-Neck: set of ailments in the cervical area derived from constant phone calls and the adoption of incorrect postures.

All these risks are associated with an increase in the number of hours we spend in front of a screen and a decrease in physical activity. The combination of digital hyperconnection, sedentary lifestyle and/or overeating is lethal, and ends up generating circulatory, respiratory, musculoskeletal or even mental problems. This has contributed to the fact that we have gone from fearing infectious and sexually transmitted diseases to being easy prey for chronic non-communicable diseases. These diseases are not contagious, but it is our way of life (a cultural aspect) that favors their spread.

Some attitude changes

We cannot erase social and labor demands with a stroke of the pen. But we can change our attitude towards these demands. Here are some suggestions to deal with techno-stress:

• Identify the sources that generate stress, that is, the stressors that cause an alteration in our state of well-being. Knowing what causes us stress is the first step to be able to face it.
• Be aware of what activities free us from stress. Each one of us must know which activities allow us to totally forget about the rest of the situations that cause us stress: sports, culture, family, friends, etc.
• Look for physical activation. Daily demands are leaning towards the mental part, which is why it is important to seek to compensate this mental effort with physical activity. This same effort will help us to deal with a sedentary lifestyle and the musculoskeletal problems associated with it. The World Health Organization recommends at least 150 minutes of moderate physical activity weekly. This activity is understood at least as a walk at a high pace or a light run.
• Practice digital disconnection. The hyperconnection that we live in generates dependency. We must be able to seek out oases that will free us from information overload, make room for our minds to recharge.
• Find support. Family, friends or co-workers, communication and social interaction are good tools to manage techno-stress.
• Planning, organization, self-awareness. Being prepared to face stressful situations, organizing our lives and knowing our strengths and weaknesses makes us more resilient.

Stress is defined as a mismatch between demands and capabilities. Therefore, if we are able to know and improve our abilities, we will be able to better tolerate the stressful situations we face on a daily basis.

Adapting to change has allowed us to evolve and survive as a species. At a time when changes are constant, we need that adaptation more than ever. (YO)

• Ivan Fernandez Suarez
• Professor in the master’s degree in Occupational Risk Prevention at the International University of La Rioja (UNIR) and Prevention Consultant for Fraternidad-Muprespa, UNIR – International University of La Rioja