Technology Stress

Is your computer (and other technology) causing you stress?

The use of computers and smart phones on a daily basis has become very common in the workplace setting.  For clinicians, I'm not sure if I can think of an instance where a clinician wouldn't need to have access to a computer or phone at some time during their work day!

Now that it has become more common for people to have computers both at home and in the workplace setting, along with carrying their smart phones with them constantly, it has become increasingly harder to separate work and home life as we become more dependent on technology.

Not only can workers be contacted by their employers or clients via e-mail or phone at any time, workers may continually check emails or messages after hours and continue working on projects long after the "work day" has ended.  Workers who tele-commute may find that they are spending even more hours on "work" if they don't establish clear boundaries between their work life and their personal life.  Workers may even find themselves spending more time with their computers than with their spouses or family members.  A survey conducted by Kelton Research (2007), reported that 65% of 1000 Americans sampled spent more time with their computer than their spouse and spent about 12 hours a month on fixing computer-related issues.

A study from the University of Gothenburg, Sweden (2012) conducted with over 4,000 young adults reported that heavy technology use was linked to fatigue, stress and depression.  Heavy cell phone use and constant accessibility via cell phones was linked to increases in sleep disorders and depressive symptoms.  Heavy computer use was liked to sleep disorders and late night computer use associated with sleep disorders, stress, and depressive symptoms.

The term "Computer Stress Syndrome" was coined to address the overwhelming stress and frustration people experienced due to numerous, persistent technological problems, such as "...technical failures, viral infections, and long waits to resolve support issues".  An online survey conducted by Harris Interactive (October 2013), reported that 45 percent of 2,025 adults between the ages of 18 and 34 admitted that waiting for a slow computer left them feeling more drained than a hard workout.  Just two hours a week spent waiting on a slow computer leaves people feeling "...drained, stressed, and less likely to engage in a healthy lifestyle".

Tips for improving technology-related stress:

Practice Office Ergonomics - Focus on proper posture and placement of your monitor and keyboard.
Make sure your computer is in front of you, rater than to the side, to minimize twisting your body or neck.  Reduce glare on your screen by modifying overhead lights or placing your monitor away from windows and blinds to reduce eyestrain.

Create a contact list for computer support.  This may be your Office IT Department, nearby computer store, online resource (website or blog), or co-workers or friends with technical savvy.  Don't let your computer problems create unnecessary stress or panic.  Reach out for help when needed.

Set a timer every hour and take a five minute stretch or short walk.  Your body and your mind will thank you!

Don't take your work home with you.  Don't check or respond to emails or phone calls after work hours unless it is an emergency situation or a job requirement.

Turn off your computer (and TV) at least one hour before sleep.  Lights from TV and computer screens affect melatonin production and melanopsin stimulation, and throw off circadian rhythms, thus, interrupting or preventing deep, restorative sleep and causing increases in stress and depressive symptoms.

Choose Wellness!

Assessing for Workplace Wellness

The World Health Organization states that occupational health should address all aspects of health and safely in the workplace with a strong focus on prevention of hazards, including stress-related disorders.

Throughout the world, there has been increasing concern regarding the wellness of employees.  Unfortunately, this concern has received more attention in recent years only due to the economic burden associated with the obesity epidemic and numerous chronic diseases that have been linked to obesity, including hypertension, cardiovascular disease and Type 2 Diabetes.

Workplace Wellness refers to the organizational policies and workplace activities focused on health promotion. Examples might include providing health coaching or weight management programs, wellness newsletters, allowing flex time for exercising, offering healthy food options in vending machines or workplace cafeterias, or offering financial incentives to participate in health-related activities.

While many larger organizations, such as universities, may offer workplace wellness programs, smaller organizations and businesses, such as mental health agencies, may not offer a wellness program or include wellness in their organizational policies.  Counselors may, in many cases, be responsible for creating their own wellness plans to manage work-related stress or other health concerns.  Unfortunately, many counselors may not realize that the pressure from their workload has become excessive and unmanageable until they experience health problems or exhibit problems in their work performance.

The American Counseling Association's Task Force on Counselor Wellness and Impairment has created a resource page on their website to address the needs of impaired counselors.  For counselors who may be experiencing workplace stress or who would like to monitor their level of stress there are two assessment tools, Self-Care Assessment and Stress Reactions Inventory,  that can be utilized by counselors on a regular basis.  The Professional Quality of Life assessment (and manual) measures compassion satisfaction, compassion fatigue, vicarious traumatization, and the potential for burnout in counselors.

Choose Wellness!