Kimberly A. Searl - Mind Body Balancemindbodybalance.com/PDF/Taming Technostress.pdf · Craig Brod,...
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Taming Tee hnos t r ess client handout D s technology overwhelming you? Do you rely on com- puters, voice mail, cell phones, Web sites, faxes and e-mail-and feel overstimulated, panicky or stressed- out about being perpetually "plugged in"? The term techno stress was coined in 1984 by psychologist Craig Brod, PhD, in his book, Technostress: The Human Cost of the Computer Revolution. Larry Rosen, PhD, psychologist and coauthor of Techno Stress: Coping With Technology@Work @Home @Play, describes how this type of stress accumulates: "Because technology lets us do so much, today people take on too much and end up feeling overwhelmed and never 'fin- ished.' ... [They] never feel true downtime any more." Terrie Heinrich Rizzo, MAS, program director of health and fitness education programs for Stanford University's Health Improvement Program in Palo Alto, California, has studied technostress. She notes that technol- ogy has dramatically changed our lives in specific ways; it has: • increased the availability of infor- mation and the speed of acquiring it, producing "information fatigue syndrome" • changed our perception oftime and altered our internal clocks, there- by speeding up our mentality and giving us unrealistic expectations of ourselves • increased the time spent in seden- tary work, causing fatigue and physical stress • encouraged more multitasking (juggling multiple thoughts and actions simultaneously), creating extra stress and anxiety Symptoms of technostress include memory loss, diminished concentration, impatience, irritability, difficulty in relaxing or falling asleep--even headaches, stomach discomfort, backaches and more serious health problems, such as irritable bowel syn- drome. What You Can Do Rizzo offers these strategies to help you manage technostress: 1. Give Yourself More Time for Everything. If the drive to your appointment takes 15 minutes, allow yourself a half hour. If a project is expected to take two days, plan on three. Also, learn to say "no" to things that are not high on your list of priorities. Kimberly A. Searl www.mindbodybalance.com ByAppointment Only Phone: 734 - 241 - 7457 Fax: 734 - 241 -7457 [email protected]_ 2. Schedule Regular Times to Do Specific Tasks. Use preset times to retrieve e-mail and voice mail messages, and resist the impulse to check for these at other times. Do you really need to know what's there right at this moment? If not, unplug. 3. Set Regular Time-Out Periods. For one or two hours, don't plug into anything. Avoid computers, fax machines, phones and any other technological devices that habitually demand your attention. 4. Create Memory Helpers. Use lists, notes and daily planners to stay organized. You will feel more secure and relaxed if your brain doesn't have to remember everything. 5. Take Regular Breaks. Get up, walk around, stretch, do breathing exercises or meditate. Take a short vision break from your computer at least every 30 minutes (preferably more fre- quently). Set a timer or use another kind of reminder to make sure you take your breaks at predetermined intervals. Drink lots of water-it's healthy and will necessitate breaks! 6. Slow Down. Limit multitasking and con- sciously try to stop rushing. Breathe deeply and avoid taking on the wired rhythms of technostressed people. 7. Plan Ahead. Be prepared for glitches, crashes, freezes or other technology break- downs. Back up documents, keep phone num- bers for technical assistance handy, and have an alternate plan to adopt when the copier or answering machine breaks. 8. Resist the Urge to Acquire New Technology. Do you really need a cell phone? Or a faster Internet connection? Set limits to help you break the techno-stress cycle. 9. Use Technology to Publicize Your Boundaries. Via e- mail and voice mail messages, communicate that you will be "out of touch" during certain time periods, to be with your family or simply to take a break. 10. Get Outdoors. The rhythms of nature will slow you down. Swinging in a hammock, reading on a park bench or relaxing under a tree will give you a different perspective on techno-urgency. Just don't take your laptop or cell phone! 11. Exercise More. This may be one of the most important strategies you can use. Exercise reduces stress and combats the many health problems associated with the sedentary demands of our technological world. Mind-body exercise may be especially effective for helping you relax, rejuvenate-and reevaluate how you handle the technology in your life. IDEA Health & Fitness Association courtesy of This handout is a service of IDEA, the leading international membership association in the health andjitness industry. . ©2002 by IDEA Health & Fitness Association. Reprint permission is granted to IDEA members by the copynght owner, IDEA Health & FItness Inc. (800) 999-4332
Transcript of Kimberly A. Searl - Mind Body Balancemindbodybalance.com/PDF/Taming Technostress.pdf · Craig Brod,...
TamingTee h nos t r e ss
client handout
D s technology overwhelming you? Do you rely on com-puters, voice mail, cell phones, Web sites, faxes ande-mail-and feel overstimulated, panicky or stressed-
out about being perpetually "plugged in"?The term techno stress was coined in 1984 by psychologist
Craig Brod, PhD, in his book, Technostress: The Human Costof the Computer Revolution. Larry Rosen, PhD, psychologistand coauthor of Techno Stress: Coping With Technology@Work@Home @Play, describes how this type of stress accumulates:"Because technology lets us do so much, today people take ontoo much and end up feeling overwhelmed and never 'fin-ished.' ... [They] never feel true downtime any more."
Terrie Heinrich Rizzo, MAS, program director of health andfitness education programs for Stanford University's HealthImprovement Program in Palo Alto, California, has studiedtechnostress. She notes that technol-ogy has dramatically changed ourlives in specific ways; it has:• increased the availability of infor-
mation and the speed of acquiringit, producing "information fatiguesyndrome"
• changed our perception oftime andaltered our internal clocks, there-by speeding up our mentality andgiving us unrealistic expectationsof ourselves
• increased the time spent in seden-tary work, causing fatigue and physical stress
• encouraged more multitasking (juggling multiple thoughtsand actions simultaneously), creating extra stress and anxietySymptoms of technostress include memory loss, diminished
concentration, impatience, irritability, difficulty in relaxing orfalling asleep--even headaches, stomach discomfort, backachesand more serious health problems, such as irritable bowel syn-drome.
What You Can DoRizzo offers these strategies to help you manage technostress:1. Give Yourself More Time for Everything. If thedrive to your appointment takes 15 minutes, allow yourself a halfhour. If a project is expected to take two days, plan on three.Also, learn to say "no" to things that are not high on your list ofpriorities.
Kimberly A. Searlwww.mindbodybalance.com
By Appointment Only
Phone: 734 - 241 - 7457Fax: 734 - 241 -7457
2. Schedule Regular Times to Do Specific Tasks. Use presettimes to retrieve e-mail and voice mail messages, and resist theimpulse to check for these at other times. Do you really need toknow what's there right at this moment? If not, unplug.3. Set Regular Time-Out Periods. For one or two hours, don'tplug into anything. Avoid computers, fax machines, phones and anyother technological devices that habitually demand your attention.4. Create Memory Helpers. Use lists, notes and daily plannersto stay organized. You will feel more secure and relaxed if yourbrain doesn't have to remember everything.5. Take Regular Breaks. Get up, walk around, stretch, dobreathing exercises or meditate. Take a short vision break fromyour computer at least every 30 minutes (preferably more fre-quently). Set a timer or use another kind of reminder to make sureyou take your breaks at predetermined intervals. Drink lots ofwater-it's healthy and will necessitate breaks!
6. Slow Down. Limit multitasking and con-sciously try to stop rushing. Breathe deeplyand avoid taking on the wired rhythms oftechnostressed people.7. Plan Ahead. Be prepared for glitches,crashes, freezes or other technology break-downs. Back up documents, keep phone num-bers for technical assistance handy, and havean alternate plan to adopt when the copier oranswering machine breaks.8. Resist the Urge to Acquire NewTechnology. Do you really need a cell phone?Or a faster Internet connection? Set limits to
help you break the techno-stress cycle.9. Use Technology to Publicize Your Boundaries. Via e-mail and voice mail messages, communicate that you will be "outof touch" during certain timeperiods, to be with your family or simply to take a break.10. Get Outdoors. The rhythms of nature will slow you down.Swinging in a hammock, reading on a park bench or relaxing undera tree will give you a different perspective on techno-urgency.Just don't take your laptop or cell phone!11. Exercise More. This may be one of the most importantstrategies you can use. Exercise reduces stress and combats themany health problems associated with the sedentary demands ofour technological world. Mind-body exercise may be especiallyeffective for helping you relax, rejuvenate-and reevaluate howyou handle the technology in your life.
IDEAHealth & Fitness Associationcourtesy of
This handout is a service of IDEA, the leading international membership association in the health andjitness industry. .©2002 by IDEA Health & Fitness Association. Reprint permission is granted to IDEA members by the copynght owner, IDEA Health & FItness Inc.
(800) 999-4332
