Gen Z thinks their phone’s notifications are giving them anxiety. They’re not wrong

Any inhabitant of the Internet world will tell you how Gen Z is becoming the centre of the conversation, especially how much they hate an actual conversation on a phone. A recent discussion revealed why many keep their phones on “Do Not Disturb” constantly.

While the feature is traditionally used to silence notifications and avoid distractions, online confessions suggest it’s also a tool for managing anxiety.

New York political strategist Max Burns sparked the conversation with a tweet on X, formerly known as Twitter, expressing surprise that some Gen Z coworkers use “Do Not Disturb” 24/7 to avoid the anxiety of answering calls. According to Buzzfeed, Burns’ tweet stemmed from a conversation with these colleagues, who revealed their preference for a notification-free zone to avoid unwanted and unexpected phone calls.

How are our phone’s notifications giving us anxiety?

Dr Rucha Shrikhande Divekar, consultant psychologist at Ruby Hall Clinic, agreed that the constant notifications and pinging of our phones can contribute to anxiety in several ways.

“Firstly, these interruptions can create a sense of constant urgency or pressure to respond immediately, leading to feelings of overwhelm or being constantly “on call.” Secondly, the barrage of notifications can fragment our attention and disrupt our ability to focus on tasks or be present in the moment, leading to feelings of scatteredness or inability to concentrate,” she explained to indianexpress.com in an interaction.

There are several strategies to circumvent the anxiety caused by constant phone notifications. (Source: Getty Images)

Accordding to Dr Divekar, even the content of the notifications themselves, such as news alerts or social media updates, can often be negative or stress-inducing, further exacerbating feelings of anxiety or unease.

She noted tha we’ve become much more dependent on our phones post COVID, many of us even developing a psychological phenomenon called as nomophobia, which is the phobia of not having their phone on them.

How can we fix it?

There are several strategies to circumvent the anxiety caused by constant phone notifications.

One approach is to practice mindfulness and set boundaries around phone usage. Dr Divekar said this might involve turning off non-essential notifications, designating specific times during the day to check messages or social media, and consciously engaging in activities that promote relaxation and stress reduction, such as meditation or exercise.

Additionally, she recommended prioritising face-to-face interactions and cultivating offline hobbies, as they can help to balance out the overwhelming presence of digital technology in our lives.

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