Digital Age Anxiety: 10 New Fears We All Have and How to Cope

Anxiety and stress are part of most people’s daily lives. From the moment we wake, to the moment we fall asleep. For those of us suffering with anxiety, it can penetrate all aspects of our lives. We know there is social anxiety and general anxiety and panic and phobia disorders, but in the age of Covid, a new type of anxiety has evolved: digital age anxiety. 

Now that we spend almost all day on a screen, anxiety can present itself in new and challenging ways. This is new territory for all of us, so it’s understandable! Life has been changing daily (sometimes hourly), so taking a deep breath and trying to go with the flow of things can help ease the anxiety. 

What Causes Anxiety?

I wish there were a single cause (wouldn’t that be nice?)!. Big and small life situations can cause anxiety, such as having a big presentation at work, your child’s first day of school, financial stress, body image issues, low self-esteem, relationship problems, or really anything else (we are all organisms living on a rock traveling through space after all… what is there to be anxious about? Ha.). Sometimes this can lead to that deep pit in your stomach and the sense of dread that comes with it. 

What is Digital Anxiety?

Digital anxiety in the ‘rona era can present itself in new and uncomfortable ways. Here we’ve listed the ten most common fears we all have. 

1. Getting ready for a video call- do you put on makeup? Do you put pants on?
2. Getting ready for work in general- should you still put on your work clothes if you aren’t leaving your couch?
3. Life feels like it moves even faster nowadays- from the second we wake up we have things that “need” to get done 
4. Lack of  time management- without clear boundaries, our time often feels pulled in many different directions
5. No personal time- suddenly the hour long commute where you listened to your daily podcast is gone, no more “you” time
6. Social interaction- do you get coffee with your friend? Can you take an afternoon off for some retail therapy? What’s even open anymore?
7. Lack of sleep- being in front of screen all day can make it harder to fall asleep 
8. Regular errands are now a chore- a simple trip to the grocery store can be time- consuming and scary (did I touch my face after I touched the cart?)
9. Infecting elderly family members- you want to see your mom or dad but have been out, what do you do?
10. Financial concerns- how will you continue to pay for things when hours have been cut or benefits furloughed? 

How to Cope with Digital Age Anxiety

We’ve created ten coping mechanisms for each of the above fears to help make daily tasks feel a little more manageable.

1. If putting on makeup or doing your hair makes you feel good, then I say do it! However, if it’s adding an extra burden on your morning, skip the lipstick and stick with an easy hairbrushing to look presentable. 
2. No video calls today? Then stay in your pajamas (unless getting dressed helps you feel more together!).. Taking those extra moments of down time are crucial now so if your colleagues will only hear your voice then drink a big cup of tea in the morning to soothe your throat and stay comfy.
3. Life is moving faster than ever it seems and the best way to cope with it is to enjoy the downtime we do have. Since there’s no commute anymore, sitting in the sunshine alone with the morning paper or a good book can make the day ahead feel more manageable. 
4. Time management is hard! Especially now when time seems to fly by and go backwards simultaneously, creating a to-do list can help. Start each morning off by writing a list of the tasks that have to be done today, then make a list of the tasks that you would like to get done if you have time. Managing your time in this way can make the day seem clear and structured. 
5. Self-care is more important now than ever. Carve time into each day for self-care. That can look like a 5 minute stretch when you wake up or upping your skin care routine. (Also, all of these tips are self-care!). 
6. The best way to interact with friends safely is online. There are apps where all your friends can join and play games together or just hang out. This will help you feel connected safely. If you do get together in person, make sure it’s with people you trust so you will feel less anxious.
7. Blue light from our phones can make it hard to fall asleep. If your phone has a ‘night-mode’ option turn that on 2 hours before bed. Also putting down your device at least 2 hours before bed will make falling asleep easier.
8. Grocery delivery is a great option to minimize exposure. Curbside pickup is another great way to still go out and get what you need in a safe way. 
9. We all want to feel close to our family now and that means seeing family members we maybe normally wouldn’t. Take precautions and use your best judgement. 
10. Reaching out to service and utility providers can be a great way to see if your bill can be lowered. Also food banks and other programs can offer assistance to families in need. 

About Megan Rogers Integrative Psychotherapy & Wellness Coaching

Megan Rogers is an anxiety counselor offering telehealth in the Denver, CO area, she specializes in anxiety, depression and gray area drinking support.  Since March, Megan has been virtually supporting dozens of clients on all kinds of issues, and believe us, COVID-related stress and anxiety has been a hot topic. You can reach or make an appointment here.