Therapists are seeing a growing number of clients overwhelmed by constant connectivity, as digital stress becomes an increasing concern for mental health. From relentless notifications to social media comparison and a 24/7 culture, many are finding it difficult to switch off. The data reflects this shift too, with one in five people (20%) saying their emotional wellbeing suffers because they never fully disconnect from social media - up from 14% in 2019.1

As part of Stress Awareness Month this April, four therapists outline the trends they’re seeing and share strategies for managing digital demands.

A constant state of alert

Registered therapist Jodie McCormack, who specialises in supporting women, describes digital stress as “the sense of mental and emotional overload that can come from being constantly connected,” adding that many feel they are always “on” and experience guilt when they try to switch off.

Registered therapist and coach Dr Beth Whiting defines it as “the overuse and over-reliance on technology leading to physical and psychological stress responses,” including “lack of concentration, headaches, eye strain, disturbed sleep and compulsive phone checking.”

Accredited therapist and coach Bhavna Raithatha highlights the physical impact, explaining that constant interaction with technology can keep the nervous system activated. “Over time this over-activates the body’s fight, flight, freeze or fawn response – which is biologically present to protect us in short bursts. It’s not meant to be triggered 24/7,” she says.

Accredited counsellor Nia Charpentier adds that digital stress extends beyond phones and laptops. Wearable devices, she notes, can disconnect people from their instincts, leaving them “less in tune with their body.”

‘Always on’ culture and blurred boundaries

All four therapists report an increase in clients affected by digital stress. Jodie points to “a constant pressure to be available 24/7” and blurred boundaries between work and personal life.

Bhavna says digital fatigue has become “increasingly common, particularly post-COVID,” with clients overwhelmed by the volume of information they are expected to process daily.

Beth highlights how the digital world has reshaped privacy and rest. Many feel “observed and witnessed at all times,” contributing to difficulty relaxing and sleeping.

For Nia, social media plays a key role in shaping expectations. “Whatever stage of life you’re at, there will be pressure… that sends the message that you are not doing enough,” she says.

The emotional toll

Therapists describe a range of psychological effects linked to digital stress. Jodie says constant notifications keep “the brain… in alert mode,” leading to anxiety, irritability and low mood.

Beth warns that while digital communication can create an “illusion of connectivity,” it may lack the depth needed for meaningful relationships, potentially leading to loneliness and relationship strain.

Bhavna notes that both adults and young people are affected. Younger people are particularly vulnerable to social comparison, online bullying and the pressure to maintain a curated identity, while adults often experience burnout and difficulty concentrating.

Nia is seeing similar patterns, especially among younger clients: “A pressure to be continuously bettering themselves… people feel guilty for having a rest.”

How digital stress shows up

Digital stress often builds gradually through everyday habits. Jodie describes clients checking their phones late at night or feeling anxious when messages pile up, even if they’re not urgent.

Bhavna highlights a “persistent sense of urgency” alongside disrupted sleep and rumination. Some clients notice their mood decline after social media use, while others rely on caffeine or alcohol to cope.

For Nia, low self-esteem is a common thread, with clients describing feelings of not being “good enough,” excessive comparison and catastrophising.

Top tips for managing digital stress

While increasingly common, therapists emphasise that small, intentional changes can make a meaningful difference.

  1. Set boundaries around availability
    Jodie encourages clearer limits with work and communication: turning off notifications in the evening and avoiding emails at weekends can help create space to switch off. She also suggests building in screen-free time, especially before bed or during family time. “The goal isn’t to eliminate it completely, just to create a healthier relationship with it,” shares Jodie.
  2. Use technology to support, not overwhelm
    Beth highlights the importance of awareness. “Noticing changes in your body and mood when engaging with emails or social media helps you understand where you are being negatively impacted,” she says. She recommends using screen time limits, night settings, and keeping phones out of the bedroom to reduce compulsive checking.
  3. Be intentional about what you consume
    Bhavna advises taking control of your digital environment: set specific times to check messages and reduce notifications to limit interruptions. “Unfollow accounts that trigger comparison, anxiety or negativity… you decide whom to allow in your mind space,” shares Bhavna.
  4. Create space for offline alternatives
    Beth suggests making non-digital options more accessible: “Keeping books or magazines nearby can help break habitual scrolling and offer a healthier alternative.”
  5. Prioritise real-world connection and rest
    Bhavna emphasises stepping away from screens: “Put your phone down and see that a beautiful, real world exists around you.” She encourages face-to-face interaction, time in nature and movement to help reset the nervous system.

Nia echoes this, bringing the focus back to basics: “Rest, eating, hydrating, movement and daylight… are so core to our wellbeing.” She also adds: “Tech is designed to be addictive… so don’t be too hard on yourself.”

A need to rebalance

While technology remains essential, therapists agree that constant connectivity is taking a toll.

“We’ve normalised the use of technology so much that we feel we shouldn’t feel stressed,” says Jodie. “But we aren’t built for constant connectivity - we need time to recharge.”

“Periods of rest, silence and disconnection are not a luxury. They are essential for emotional regulation,” adds Bhavna.

Across all perspectives, the message is clear: digital stress is increasingly common, but with greater awareness and clearer boundaries, it’s possible to build a healthier relationship with technology.

If you or a loved one need support, please visit our therapist directory.

 

 

About our Public Perceptions Survey

1. Since 2019, the BACP has conducted an annual survey to measure the opinions and attitudes of the British public towards mental health.  The survey data was collected using a self-complete, online methodology. A nationally representative sample of 5,150 adults (aged 16+) was taken from YouGov’s online research panel and results were weighted to provide a nationally representative dataset. Fieldwork for the 2025 survey was conducted between the 13 February and 4 March 2025.  https://www.bacp.co.uk/about-us/about-bacp/bacp-public-perceptions-survey/