Back to Top Are you technostressed or technosavvy? 6 tips to balance techno-perils and techno-pleasures - The Ottawa Hospital Website scanner for suspicious and malicious URLs


Are you technostressed or technosavvy? 6 tips to balance techno-perils and techno-pleasures

image of Technostress client

If you feel that technostress is interfering with your daily activities or your relationships, you may need to change some behaviours to make technology work for you.


Technostress can interfere with your daily activities or relationships. If you feel that’s happening to you, your coping system may need the free upgrade recommended by two psychologists at The Ottawa Hospital.

“Although this upgrade is free, you will need to take control and find the time to set up the supports,” said Psychologist Dr. Julie Beaulac.

Technostress, which can include feeling overwhelmed or anxious, results from technological overload.

“Indeed, technostress comes from a supply-demand mismatch, when the demands of our environment exceed our ability to meet those demands,” explained Psychologist Dr. Bryce Mulligan. “When change is constant or starts to happen more frequently, we struggle. Technological changes are happening more and more frequently. For some, this creates conditions for chronic stress, which lead to a variety of physical and psychological symptoms.”

Technostress sources image

The effects of technostress can be physical (such as headache, fatigue, eye strain, neck pain), behavioural (such as avoidance, social withdrawal, addiction), and/or emotional or psychological (such as irritability, fear, frustration, information overload, learned helplessness).

The first step is to consider how well you balance technology in your life. Are you technosavvy, technostressed, or somewhere in between?

Cyberbalance image

Take a quiz to see how addicted you are to your smartphone or read an article on “Dealing with Technostress: Beware of letting the machines take over.”

Here are six key tips the psychologists recommended for balancing techno-perils and techno-pleasures.

  1. Create supportive environments. Ask friends or family to call instead of text. Set limits, such as telling others you will be offline at a set time. Delete unnecessary apps from your cellphone to reduce the visual traffic.
  2. Create conditions for focus. Set a time and place for periods of concentration. Turn off notifications. If your work doesn’t allow that, respond to what is urgent, rather than what has “beeped” most recently.
  3. Manage overconnectedness. Limit how often you check emails or webpages. Create filters for important emails. Protect your time – carve out family time with no technology and turn off social media.
  4. Use technology mindfully. Be intentional and selective when using the internet – don’t just browse because you can. Guide your own search rather than letting the pop-ups drive you. Choose in-person contact over internet contact. Take momentary breaks, such as looking outside or going for a walk in nature. Take longer-term breaks, such as vacations without devices.
  5. Prioritize self-care. Ensure you sleep well. Eat well. Move your body, as much as your schedule allows. Don’t underestimate the benefit of doing kind things for yourself, such as hobbies, recreational sport, meditation, music, art, and connecting with others in person.
  6. Use technology to support you. Numerous apps can help with self-care, relaxation, and screen time monitoring. Put technology to work for you, rather than against you.

To ensure that your coping system remains effective over time and with ongoing technological advances, you may need ongoing reviews and upgrades to help you continue to minimize technostress.









Comment on this post

Your email address will not be published. Required fields are marked *


You might also like…

The Ottawa Hospital and YouTube Health partner to increase access to health information in Canada

Looking for health information online can lead you down a rabbit hole of misinformation. That’s why we’ve launched a series of videos with YouTube Health. Presented in both English and French by experts from across The Ottawa Hospital, these videos cover everything you need to know about an array of common medical conditions.

Looking to get screened for cancer but don’t have a family doctor? Make an appointment with our “Superscreener”

Regular cancer screening can help save lives. For people living in Eastern Ontario who do not have a primary care provider, the Champlain Screening Outreach Program offers screening services for breast, cervical, colorectal and lung cancer. Find out how to book your appointment with Nurse Practitioner Sarah Junkin-Hepworth, our “Superscreener.”

New gender-affirming surgery clinic now accepting patients

The Ottawa Hospital’s new gender-affirming surgery clinic is truly one of a kind. Launched in September 2023, it’s the only clinic in Ontario to offer trans and non-binary patients facial, top and bottom procedures. Plastic Surgeon Dr. Nicholas Cormier and his team are happy to announce that they are now accepting patient referrals from physicians.

Mental health professionals and paramedics team up to help people in crisis

Seven days a week, a mental health professional from The Ottawa Hospital hits the road with a paramedic from the Ottawa Paramedic Service. Together, they respond to 911 calls for mental health emergencies across the city. Social worker Cindy Gill and paramedic Scott Farrell share how the Mental Wellbeing Response Team provides quality care for patients out in the community.

“Stewards of hormones”: Our Gender Diversity Specialty Clinic guides medically complex patients on their affirmation journey

Often, trans and non-binary patients struggle to find health-care providers to support them on their affirmation journey. It is even more difficult for patients with complex medical needs. That’s why we launched our Gender Diversity Specialty Clinic, one of the first of its kind in Canada.

New Research Chair in Gay Men’s Health is setting out to break down barriers to care

As both a researcher and a gay man, Dr. Paul MacPherson knows all too well the stigma that gay men often face in the health-care system. Now, as the Clinical Research Chair in Gay Men’s Health at The Ottawa Hospital and the University of Ottawa, he’s on a mission to make quality health care more accessible to this often overlooked patient population.

This website gives you common facts, advice and tips. Some of it may not apply to you. Please talk to your doctor, nurse or other health-care team member to see if this information will work for you. They can also answer your questions and concerns.