Mental Health in the Digital Age: Coping with Information Overload
In today’s fast-paced world, it’s hard not to feel overwhelmed. Everywhere you look, there’s a flood of information coming at you from all angles — emails, social media, news alerts, notifications on your phone, messages on Slack or WhatsApp — and the list goes on. It can feel like being in the middle of a crowded train station during rush hour, with everyone talking at once, demanding your attention. For me, as a clinical and forensic psychologist working with the U.S. military in Okinawa, Japan, I see the impact of this digital overload every day, both in my personal life and in the lives of my patients.
Navigating the sheer volume of information is challenging enough, but when it begins to impact our mental health, the issue becomes even more serious. I’ve learned to manage my own mental health while living abroad and balancing work, family, and my other interests, such as scuba diving, hiking, and traveling, in a world that is always “on.” But for many, the strain of information overload leads to anxiety, stress, depression, and burnout.
In this article, I want to share some personal insights and psychological strategies for coping with digital overload, offering a realistic perspective on managing mental health in the digital age. We’ll explore why too much information can be damaging, how it affects our mental well-being, and what we can do to regain control of our lives. I’ll also weave in my personal experiences, in hopes that they resonate with those of you who are struggling to navigate this modern challenge.
The Constant Stream of Information: How We Got Here
When I moved to Okinawa in 2021, one of the first things I noticed was how connected I still was to the world I had left behind. Despite being thousands of miles away from the U.S., I could instantly check the news, read articles, or even engage in video calls with friends and family. At first, it felt like a comfort, a way to maintain ties and stay informed. But as time went on, I found myself becoming more and more drained by the constant notifications. Even when I was spending time with my family or diving in the serene waters off the Keramas Islands, a part of my mind was still tethered to the buzzing and beeping of my phone.
I’m sure many of you can relate to this. In the digital age, we’re never really alone. Our smartphones, laptops, and tablets are always there, offering us endless information. Whether it’s breaking news, social media updates, or emails from work, it’s hard to disconnect. And it’s no wonder — we’ve trained ourselves to crave constant stimulation, often without realizing it. Every time we hear a notification, our brain releases a little burst of dopamine, the feel-good chemical, which reinforces the behavior. The result? We end up glued to our devices, seeking that next hit of information or validation.
The issue isn’t just the amount of information we’re consuming, but the speed at which we’re consuming it. We rarely take the time to fully digest or reflect on what we’re reading, seeing, or hearing. Instead, we skim through headlines, jump from one app to another, and constantly refresh our feeds. This pace of consumption can lead to cognitive overload — a state where our brains simply can’t process any more information. And when that happens, our mental health takes a hit.
The Psychological Toll of Information Overload
As a psychologist, I’ve seen firsthand how digital overload can affect people’s mental health. It’s especially pronounced in the military community, where individuals are already under immense pressure. But this is not unique to those in uniform. Everyone — from students to professionals, to parents juggling work and family responsibilities — feels the strain of information overload.
The first and most common consequence of this digital overload is anxiety. For many people, the constant barrage of news and updates creates a sense of unease. In my own life, I’ve felt it too — particularly during global crises or when the news is filled with negative stories. The feeling of being constantly plugged into a world that’s often chaotic and overwhelming can leave us feeling powerless. We’re bombarded with information about wars, natural disasters, political tensions, and economic instability, and it’s easy to feel like there’s nothing we can do to make things better.
This feeling of helplessness is a common symptom of what psychologists call “learned helplessness.” When we’re faced with situations that seem beyond our control, we stop trying to change them. In the context of information overload, this can manifest as a sort of emotional paralysis. We continue to consume information, even though it’s making us anxious, because we don’t know how to stop or what else to do.
Another mental health consequence is burnout, which I see frequently among professionals who are always connected to work through their devices. The lines between work and personal time have become increasingly blurred. It’s no longer enough to clock in from 9 to 5. People feel pressure to be available at all hours, to respond to emails immediately, and to stay on top of every task and project. Over time, this constant availability leads to exhaustion and a sense of being overwhelmed, both of which are classic symptoms of burnout.
When I was first adjusting to my role in the hospital here in Okinawa, I often found myself answering emails late into the night or checking work updates first thing in the morning. While it felt productive at the time, I later realized that I was neglecting my own need for rest and recovery. That constant connection was slowly wearing me down, and I wasn’t alone. Many of my colleagues expressed similar feelings of burnout, and it became clear that we needed to establish better boundaries.
Coping with Information Overload: Practical Strategies
So how do we cope with this constant flood of information? How can we take back control and protect our mental health in a world that demands our attention 24/7? Over the years, both personally and professionally, I’ve found several strategies that work. These approaches are rooted in psychological principles but are practical enough to apply in everyday life.
- Set Boundaries with Technology
This may sound simple, but it’s one of the most effective strategies for managing information overload. Setting boundaries means creating limits for when and how you engage with technology. For me, this involved setting specific times when I would check my email or browse social media. I also began turning off notifications for non-essential apps, which significantly reduced the number of distractions throughout the day.
In Okinawa, I’m fortunate enough to be surrounded by natural beauty, and I’ve found that taking time to disconnect from my devices and reconnect with nature is incredibly rejuvenating. Whether I’m hiking through a forest or diving off the coast, these moments away from the digital world allow me to reset and recharge. You don’t have to live in a tropical paradise to do this; even short walks outside or spending time away from screens can make a difference.
- Practice Mindfulness
Mindfulness is a powerful tool for managing stress and anxiety, especially in the face of information overload. When we’re mindful, we’re fully present in the moment, rather than being caught up in the whirlwind of thoughts and information that constantly surrounds us. I’ve been practicing mindfulness for years as part of my Buddhist worldview, and I’ve seen how it can transform the way we relate to technology.
One practice I find particularly helpful is mindful breathing. Whenever I start to feel overwhelmed by the sheer amount of information I’m processing, I take a few moments to focus on my breath. Inhale slowly, hold it for a few seconds, and then exhale. This simple exercise helps me center myself and regain a sense of calm, even when the world feels chaotic.
- Embrace Digital Minimalism
In our hyperconnected world, the idea of minimalism can seem almost impossible. But digital minimalism is not about abandoning technology altogether; rather, it’s about being intentional with how you use it. This concept has gained popularity in recent years, and for good reason. By focusing on the technology that truly adds value to your life and cutting out the rest, you can reduce the mental strain caused by information overload.
For me, this meant reevaluating the apps I use and asking myself whether they were enhancing my life or merely adding to the noise. I cut back on social media and news apps that were causing more stress than benefit, and I started using my devices with a clearer purpose. This approach helped me regain a sense of control over my digital life.
- Focus on What You Can Control
One of the most challenging aspects of information overload is that much of what we consume is beyond our control. We can’t change global events, political decisions, or natural disasters. But what we can control is how we respond to them. In my work with military personnel, I often emphasize the importance of focusing on what’s within their control — whether it’s their daily routines, their mental and physical well-being, or the way they interact with others.
Personally, I’ve found it helpful to limit my exposure to negative news stories, especially during times of high stress. Instead of constantly refreshing news apps or doomscrolling through social media, I choose a few trusted sources to stay informed and check them only at designated times. This way, I’m still aware of what’s happening in the world, but I’m not letting it consume me.
- Seek Support When Needed
There’s no shame in asking for help when you’re feeling overwhelmed. Whether it’s talking to a trusted friend, seeking therapy, or joining a support group, reaching out for support can make a world of difference. As a psychologist, I’ve seen the positive impact that therapy can have on individuals who are struggling to manage stress and anxiety. Sometimes, just talking through your feelings with someone who understands can help alleviate the burden of information overload.
Personally, I’ve leaned on my family during difficult times. My wife, who has been my partner for over 20 years, is an incredible source of support, as are my two children. Even though we live in Japan, far from our extended family and lifelong friends, we’ve built a support network here, and that connection has been crucial in managing the challenges of life in the digital age.
The Importance of Reconnecting with the Real World
It’s easy to feel like we’re stuck in the digital world, with no way out. But the truth is, we have the power to step back and reconnect with the real world. In my own life, I’ve found that the more time I spend engaged in real-world activities — whether it’s spending time with my family, diving, hiking, or even just reading a good book — the less power the digital world has over me.
One of the most memorable experiences I’ve had since moving to Okinawa was a scuba diving trip with my daughter. As we descended into the clear blue water, surrounded by vibrant coral reefs and colorful fish, the noise of the digital world faded away. In that moment, all that mattered was the present — the feel of the water, the beauty of the marine life, and the joy of sharing that experience with my daughter. It was a reminder that no matter how overwhelming the digital world may seem, there’s a whole other world out there waiting to be explored.
For all of us, it’s important to find those moments of real-world connection — whether it’s spending time in nature, engaging in meaningful conversations with loved ones, or simply being present in the moment. These are the moments that truly nourish our souls and remind us of what’s important.
Final Thoughts: Finding Balance in a Digital World
Coping with information overload is not about cutting yourself off from technology entirely. After all, we live in a digital world, and technology brings many benefits. It connects us, informs us, and offers opportunities for growth and learning. The key is to find balance — to be intentional about how we engage with the digital world and to prioritize our mental health in the process.
By setting boundaries, practicing mindfulness, embracing digital minimalism, focusing on what we can control, and seeking support when needed, we can regain control over our lives and protect our mental well-being in the face of information overload. It’s not always easy, but it’s possible — and it’s worth the effort.
As I continue my journey here in Okinawa, I’m reminded every day of the importance of balance. Whether I’m working with military personnel, spending time with my family, or exploring the underwater world through scuba diving, I’m constantly learning how to navigate the challenges of the digital age while staying grounded in the real world. And in doing so, I’ve found a sense of peace and fulfillment that I hope others can find as well.
