Today, our screens and devices are not just tools but extensions of our nervous systems. Between laptops, smartphones, and wearables, digital engagement consumes a significant part of our lives.

As women who are often juggling work, caregiving, social expectations, and health concerns, stress from digital use may seem like a trivial matter. However, the reality is that, over time, digital stress interacts with systems in the body that regulate mood, sleep, metabolism, and reproductive health.

As women, we need to get real that our digital activity can trigger stress responses, affect hormonal balance, cause unhealthy coping mechanisms, and contribute to chronic stress. Let’s identify ways in which digital stress might be affecting you and steps to take to limit the effects.

What is digital stress?

Digital stress is referred to as such because of the psychological and physiological strain that arises from our interactions with digital technology. It is not only feeling overwhelmed by the notifications, but it is also based on how the interaction with technology chronically activates stress responses.

Some of the common ways technology might be triggering this response are:

  • Continuous connectivity, where you feel “on call 24/7.

  • You have a sense of information overload from alerts and feeds.

  • You multitask between multiple platforms, resulting in a sense of distraction.

  • Your boundaries are blurred between your work time and your personal life.

  • Feel a pressure to respond rapidly and maintain an online presence.

Digital stress is a chronic low-grade stressor. Unlike acute stress, which you may experience with a work deadline or after an argument, digital stress is persistent and never really stops.

What is the link between digital stress and hormones in women?

Cortisol

Digital stress is not only about feeling stressed, but it is also about biological stress systems. The body responds to stress via the hypothalamic-pituitary-adrenal (HPA) axis. This regulates the cortisol, which is a key stress hormone.

Studies1 that have worked to experimentally reduce screen time have shown real changes in stress markers such as cortisol. Patients in these studies have improved mood, along with improvements in their overall well-being, when screen exposure is limited to less than 3 hours a week.

Conversely, another line of research2 shows that frequent and intensive technology use relates to unintentional heightened stress responses. So while short-term use3 may not have a significant stress response, long-term use results in a form of chronic stress, which can have prolonged effects.

Other reproductive hormones

Women’s reproductive hormones are closely related to the central-stress response pathways, particularly the HPA axis.

Sustained activation of the HPA axis, leading to elevation in cortisol, can suppress other hypothalamic hormones such as the gonadotropin-releasing hormone (GnRH). Reduced GnRH alters downstream luteinising hormone (LH) and follicle-stimulating hormone (FSH) release. These two hormones directly impact oestrogen and progesterone release.

Research4 highlights oestrogen variability during stressful life events. Similarly, stress during the COVID-19 pandemic was documented5 to cause ovulatory dysfunction among several women.

Considering these studies about stress and hormone relationships, other studies have shown that the use of technology, such as mobile phones6, has been linked to an increased perceived stress.

So when we join the dots from persistent stress over time from technology use to your hormones, a biological link is plausible. So radical change to improve any such dysfunction in a digitally saturated world should also revisit your hours of technology use.

How do I know if I have digital stress?

It is difficult to differentiate between the general stress you feel and that related to your use of technology. However, if you document certain symptoms over time, especially if they are persistent, you may want to playback to see how many digital hours you have clocked in.

  • Sleep disturbances: you find it hard to sleep at night, especially after hours of scrolling. When you do fall asleep, your sleep feels fragmented. The screen's blue light affects how your melatonin functions, keeping you awake longer.

  • Mood variability: you always feel on edge, especially in relation to your devices. You worry if you don’t check an email, notification, or DM. You feel anxious when you are also away from your devices for an extended time.

  • Fatigue and burnout: mental exhaustion can be felt on most days of the week. Even if you haven’t met anyone or physically been present anywhere, you feel as though you have clocked in many hours being connected. This is reducing your capacity to focus.

  • Cycle changes and heightening of PMS symptoms: otherwise unexplained painful periods, longer or shorter cycles, worsening of your PMS symptoms. This often follows a previously normal menstrual cycle.

Initially, symptoms may not be physical. It can just be feelings of mental overload or disturbances to your sleep. But chronic stress in time can result in physical symptoms7, which should ideally prompt you to seek some professional help.

What are some lifestyle changes you can make to reduce the impact of digital stress?

The good news is that the consequences of digital stress are modifiable. Simple routine lifestyle changes often help to tackle the results of long-term digital use.

Setting digital boundaries

This doesn’t simply involve avoiding phone use just before bed or upon waking up. But it also involves avoiding phone use during in-person meetings, keeping your phone out of the bathroom, setting no-phone times during the day, and opting for regular digital detoxes. These are, of course, easier said than done. However, if you start slow, it is possible to see noticeable changes in just a few short months.

Manage your notifications

Switching off all notifications is ideal. But for some, it may not be practical. However, you can have limitations on the type of notifications you receive. Staying clear of notifications that distract you from work, time with friends and family, or self-care time could be a start.

Practice intentional use of technology.

Choose the apps that you download with a purpose. Do not download apps or intentionally remove apps where you see yourself aimlessly spending too much time. Many apps and phones are today designed to remind you of your screen time. Set a time limit and stick to it.

Intentionally choose to live in the real world.

This usually means picking any activity that requires you to stay away from your devices. PTA, say yes. Friends invite you to a movie; say yes. A workshop is in town, and you were “thinking” of going; just go. Try to always default to the option that keeps you away from your devices outside of work hours.

Build and protect your bedtime routine

Sleep is the foundation for your rest and recovery. Without proper sleep, your body is going to consistently feel fatigued and in pain and, over time, struggle to keep up its immunity. Build a nighttime routine that involves an hour or two of no screen time. Add some movement, stretching, and light reading. Opt for dim lighting in the evening hours to help facilitate better adaptation of your circadian rhythm, especially when it's close to bedtime.

Practice mindfulness

With anything new, you start to understand why you are opting for it. Work out the benefits of lowering digital use in your life, not in the short term but long term as well. Meditation is also a great way to actively navigate through your thoughts, which may often be the reason why you are frequently reaching out for your phone.

To wrap up

Technology isn’t bad. It has made several aspects of daily living easier. However, unmanaged engagement with technology can create chronic stress. For women in particular, chronic stress can fine-tune hormonal and circadian cues, which can ripple into sleep, mood, menstrual cycles, and overall well-being. While research hasn’t placed a definitive link between the two, it is evident that persistent technology use can cause stress, and chronic stress is biologically linked with disruptions in physical and mental health.

Tackling digital stress first and foremost requires setting boundaries. Using technology intentionally helps with slowly building healthier routines. It is crucial to anchor your day in physical interactions and biological rhythms instead of screens to support overall hormonal health.

References

1 Pedersen, J., Rasmussen, M. G. B., Sørensen, S. O., Mortensen, S. R., Olesen, L. G., Brage, S., Kristensen, P. L., Puterman, E., & Grøntved, A. (2022). Effects of limiting digital screen use on well-being, mood, and biomarkers of stress in adults. Mental Health Research, 1(1), Article 14.
2 Li, Y., Zhang, X., & Smith, J. (2025). Title of the paper from arXiv.
3 Oppenheimer, S., Bond, L., & Smith, C. (2024). Social media does not elicit a physiological stress response as measured by heart rate and salivary cortisol over 20-minute sessions of cell phone use. PLOS ONE, 19(4), e0298553.
4 Gordon, J. L., Rubinow, D. R., Eisenlohr-Moul, T. A., Leserman, J., & Girdler, S. S. (2016). Estradiol variability, stressful life events, and the emergence of depressive symptomatology during the menopausal transition. Menopause, 23(3), 257–266.
5 Gakidou, E., Afshin, A., Abajobir, A. A., Abate, K. H., Abbafati, C., & et al. (2022). Global, regional, and national prevalence of female genital mutilation/cutting: A systematic analysis for the Global Burden of Disease Study. Frontiers in Global Women’s Health, 3, Article 866104.
6 Rangesh, H., Kumar, V., & Singh, P. (2025). Impact of screen time on stress levels and sleep quality among medical students. Journal of Primary Care & Medicine (JPCMED).
7 Ovsiannikova, Y., Pokhilko, D., Kerdyvar, V., Krasnokutsky, M., & Kosolapov, O. (2024). Peculiarities of the impact of stress on physical and psychological health. Multidisciplinary Science Journal, 6, 2024ss0711.