{"id":614792,"date":"2024-03-29T13:00:18","date_gmt":"2024-03-29T10:00:18","guid":{"rendered":"https:\/\/en.buradabiliyorum.com\/digital-mindfulness-could-help-reduce-the-effects-of-technostress-at-work\/"},"modified":"2024-03-29T13:00:18","modified_gmt":"2024-03-29T10:00:18","slug":"digital-mindfulness-could-help-reduce-the-effects-of-technostress-at-work","status":"publish","type":"post","link":"https:\/\/buradabiliyorum.com\/en\/digital-mindfulness-could-help-reduce-the-effects-of-technostress-at-work\/","title":{"rendered":"#Digital mindfulness could help reduce the effects of technostress at\u00a0work"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_84 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-6a288504c0555\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #dd3333;color:#dd3333\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #dd3333;color:#dd3333\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-6a288504c0555\" checked aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/buradabiliyorum.com\/en\/digital-mindfulness-could-help-reduce-the-effects-of-technostress-at-work\/#Change_perceptions_to_improve_wellbeing\" >Change perceptions to improve wellbeing<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/buradabiliyorum.com\/en\/digital-mindfulness-could-help-reduce-the-effects-of-technostress-at-work\/#Reflection_is_key_to_healthy_digital_habits\" >Reflection is key to healthy digital habits<\/a><\/li><\/ul><\/nav><\/div>\n<div id=\"article-main-content\">\n                            <a href=\"https:\/\/buradabiliyorum.com\/en\/category\/technology\/\" data-internallinksmanager029f6b8e52c=\"4\" title=\"Technology\" target=\"_blank\" rel=\"noopener\">Technology<\/a>-related stress, overload, and anxiety are <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/link.springer.com\/chapter\/10.1007\/978-3-031-09928-1_8\">common problems in today\u2019s workplace<\/a>, potentially leading to <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/link.springer.com\/article\/10.1007\/s00420-023-01967-8\">higher burnout and poorer health<\/a>. Many of these issues are likely to have increased since remote working became much more widespread following the pandemic.<\/p>\n<p>In 2022, along with colleagues at the University of Nottingham, I <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0747563221004416#:%7E:text=The%20dark%20side%20of%20digital,technostress%2C%20overload%20anxiety%20and%20addiction.&amp;text=A%20narrow%20focus%20on%20certain,holistic%20experience%20of%20digital%20work.\">conducted a review<\/a> of the academic literature on the downsides of digital working. We looked at nearly 200 studies from over the past decade, which revealed extensive evidence of the negative health impacts of technostress and the related \u201cdark side of digital workplace\u201d effects.<\/p>\n<p>Building on that research, our next study, published in 2024, investigated whether mindfulness and digital confidence \u2014 the ability to <a href=\"https:\/\/buradabiliyorum.com\/en\/category\/download-scripts-themes-apps\/\" data-internallinksmanager029f6b8e52c=\"9\" title=\"Download Scripts &amp; Themes &amp; Apps\" target=\"_blank\" rel=\"noopener\">app<\/a>ly existing digital skills to new devices, apps, and platforms \u2014 might help reduce these negative effects.<\/p>\n<p><a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0295631\">We found<\/a> that being more confident and mindful when using technology could help protect the health of digital workers.<\/p>\n<p>Mindfulness is <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/www.mentalhealth.org.uk\/explore-mental-health\/a-z-topics\/mindfulness\">a technique<\/a> to develop a nonjudgmental awareness of one\u2019s feelings, thoughts, and surroundings in the present moment.<\/p>\n<p>It can help some people avoid negative habits and responses by learning to observe their thoughts and emotions and tune in to the breath and body as an anchor. Becoming aware of habitual reactions in this way can help us respond in a calmer, more effective manner.<\/p>\n<p>Our latest study adds to evidence collected through <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/link.springer.com\/article\/10.1007\/s12671-021-01681-x\">many decades<\/a> of workplace mindfulness research, which has demonstrated its potential to reduce stress and anxiety among workers, as well as promoting better mental health and improving work engagement.<\/p>\n<p>While our research did not investigate specific mindfulness techniques, our interview participants talked about ways that being mindful helped them reduce stress in the digital\u00a0workplace.<\/p>\n<p>This could be as simple as pausing for a few deep breaths or stepping away from technology for a short period. Participants said that checking in with their mental, emotional, and physical state while working digitally was also something that really helped.<\/p>\n<p>Those with higher levels of mindfulness tended to be less overwhelmed by technology. They talked about avoiding multitasking online \u2014 for example, reading emails while on a video call \u2014 as well as establishing clear boundaries around its use, such as only using technology at certain times of the day.<\/p>\n<p>It is worth noting that some workers were uneasy about taking time to disconnect, noting that they feared being seen as slacking or falling behind.<\/p>\n<p>Overall, workers who were more confident with technology experienced less anxiety. And those who were more mindful appeared better protected from the negative aspects of digital working.<\/p>\n<p>Our results suggest that although digital mindfulness and confidence are both important for employee wellbeing, ultimately, mindfulness is more effective than confidence with technology in protecting against technostress.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Change_perceptions_to_improve_wellbeing\"><\/span>Change perceptions to improve wellbeing<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>In our analysis we explore the idea, based on previous studies, that mindfulness can help reduce anxiety by altering employees\u2019 perceptions of digital stressors.<\/p>\n<p>For example, researchers from the <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0214935\">University of Turin<\/a> in 2019 found that higher mindfulness among teachers was associated with a more positive workload stress appraisal and lower rates of subsequent burnout.<\/p>\n<p>In our study, we found that digital workers who were more mindfully and digitally confident appeared to have a greater sense of agency when working digitally. They were also better equipped to change their digital habits for the better.<\/p>\n<p>These changes involved setting boundaries by implementing rules for how and when to engage in the digital workplace. For example, turning off notifications, batching emails, or shutting down devices at the end of the working day.<\/p>\n<p>Some participants also used short mindful practices to regulate their engagement with technology and take care of physical and mental health while working digitally. Beneficial activities included taking a short break from technology, going for a walk, or making a cup of tea.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Reflection_is_key_to_healthy_digital_habits\"><\/span>Reflection is key to healthy digital habits<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>To help employees thrive during the ongoing digital transformation of the workplace, organisations should consider ways to support staff with digital skills and mindful practices. Otherwise, they risk workers suffering further negative effects.<\/p>\n<p>Conducting this research made our team think about our own digital practices and identify areas for change. For instance, setting clearer boundaries around reading and responding to emails outside of work hours and taking more pauses while working digitally.<\/p>\n<p>There are opportunities for all of us to grow our own skills in these areas, for example, by engaging with training or self-learning to raise our digital competencies for work and learn some basic mindfulness practices.<\/p>\n<p>Reflecting on what is and isn\u2019t working in your digital work day can be a great place to start in fostering healthy digital work habits.<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img decoding=\"async\" loading=\"lazy\" style=\"border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;\" alt=\"The Conversation\" width=\"1\" height=\"1\" class=\"js-lazy\" src=\"https:\/\/counter.theconversation.com\/content\/224431\/count.gif?distributor=republish-lightbox-basic\"\/><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https:\/\/theconversation.com\/republishing-guidelines --><img decoding=\"async\" loading=\"lazy\" style=\"border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;\" src=\"https:\/\/counter.theconversation.com\/content\/224431\/count.gif?distributor=republish-lightbox-basic\" alt=\"The Conversation\" width=\"1\" height=\"1\" class=\"\" srcset=\"\"\/><\/p>\n<p><em><a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/theconversation.com\/profiles\/elizabeth-marsh-1514673\">Elizabeth Marsh<\/a>, PhD Candidate, employee technostress and the potential of mindfulness, School of Psychology, <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/theconversation.com\/institutions\/university-of-nottingham-1192\">University of Nottingham<\/a><\/em><\/p>\n<p><em>This article is republished from <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/theconversation.com\">The Conversation<\/a> under a Creative Commons license. Read the <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/theconversation.com\/digital-mindfulness-could-help-reduce-the-effects-of-technostress-at-work-224431\">original article<\/a>.<\/em>\n                        <\/div>\n<blockquote><p><strong><span style=\"color: #ff6600;\">If you liked the article, do not forget to share it with your friends. Follow us on\u00a0<span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"https:\/\/news.google.com\/publications\/CAAqBwgKMN63nwsw68G3Aw\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">Google News<\/a><\/span>\u00a0too, click on the star and choose us from your favorites.<\/span><\/strong><\/p><\/blockquote>\n<blockquote>\n<p style=\"text-align: center;\"><strong>If you want to read more like this article, you can visit our <span style=\"color: #ff9900;\"><a style=\"color: #ff9900;\" href=\"https:\/\/en.buradabiliyorum.com\/technology\/\" target=\"_blank\" rel=\"noopener\">Technology category.<\/a><\/span><\/strong><\/p>\n<\/blockquote>\n<p><span style=\"color: black;\"><a style=\"color: #ff9900;\" href=\"https:\/\/thenextweb.com\/news\/digital-mindfulness-reduce-effects-technostress-work\" target=\"_blank\" rel=\"noopener\">Source<\/a><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Technology-related stress, overload, and anxiety are common problems in today\u2019s workplace, potentially leading to higher burnout and poorer health. Many of these issues are likely to have increased since remote working became much more widespread following the pandemic. In 2022, along with colleagues at the University of Nottingham, I conducted a review of the academic&#8230;<\/p>\n","protected":false},"author":1,"featured_media":614793,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"fifu_image_url":"https:\/\/img-cdn.tnwcdn.com\/image\/tnw-blurple?filter_last=1&fit=1280%2C640&url=https%3A%2F%2Fcdn0.tnwcdn.com%2Fwp-content%2Fblogs.dir%2F1%2Ffiles%2F2024%2F03%2FUntitled-design-13.jpg&signature=797a6c4a8cb208bc8838375fdf13b12f","fifu_image_alt":"","footnotes":""},"categories":[18],"tags":[],"class_list":["post-614792","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-technology"],"_links":{"self":[{"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/posts\/614792","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/comments?post=614792"}],"version-history":[{"count":0,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/posts\/614792\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/media\/614793"}],"wp:attachment":[{"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/media?parent=614792"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/categories?post=614792"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/tags?post=614792"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}