Your heart skips a beat as your hand instinctively reaches for your phone; the familiar ding of a notification bell has sent you into an anxious spiral. Is it an urgent work email? A social media message? Or perhaps a breaking news update? You open it only to find a random alert, yet the cycle repeats.
So, why do these seemingly simple sounds make some of us feel so anxious and keep us on the edge? In a conversation with the OnlyMyHealth team, Dr Arti Anand, Senior Consultant, Psychiatry, Sir Ganga Ram Hospital, New Delhi, highlights five possible reasons behind our complex relationship with notifications.
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The Fear of Missing Out (FOMO)
One of the key reasons notifications create anxiety is our fear of missing out on something important. “In high-pressure jobs, where critical information is shared via WhatsApp or emails, the need to check notifications repeatedly can lead to anxiety,” explains Dr Anand. This constant checking is fuelled by the fear of missing updates, deadlines, or opportunities.
FOMO isn’t just limited to work. As per our expert, many people feel the need to stay connected with friends, family, and global events. Missing out on trending news, updates, or even casual conversations can make us feel out of the loop, adding to our stress.
Comparison With Standards Set By Social Media
Social media notifications are another major culprit. Each like, comment, or message carries the potential to spark comparison with others. Dr Anand notes, “Seeing someone else’s pictures, achievements, or messages can lead to comparisons, making us anxious about our own lives.”
Nearly 70% of participants in a 2018 research said they checked their social media accounts in bed before turning in for the night. This constant tendency to measure our worth against others’ carefully curated online personas can have a negative impact on our self-esteem and mental health.
Interruptions That Hinder Productivity
Every time a notification interrupts our focus, it creates something researchers call a “switch cost.” This means our brain has to pause, refocus, and transition back to the original task, which drains mental energy and reduces efficiency.
Dr Anand highlights that unfinished tasks due to constant interruptions can further heighten feelings of stress and anxiety. This happens because feelings of guilt linger around after tasks are left unfinished, making one feel bad about their capabilities.
Phantom Vibrations
Have you ever felt your phone ding, only to realise there was no notification? This phenomenon is known as phantom vibration syndrome. It’s a trick your brain plays, convincing you to check your phone unnecessarily.
A 2017 study on smartphone addiction revealed that notifications alter brain chemistry, creating an imbalance that can lead to anxiety, depression, and impulsivity. Prolonged phone use has even been linked to suicidal behaviour in extreme cases.
Phone Anxiety Occurs Within A Generational Strata
The way we react to phone notifications can differ across generations. A 2019 survey of UK office workers found that 76% of millennials and 40% of baby boomers experience anxious thoughts when their phone rings.
This anxiety is often tied to social pressures. Millennials, for instance, are more likely to avoid calls altogether; 61% compared to 42% of baby boomers. This behaviour stems from a preoccupation with how others perceive them, adding yet another layer of stress, as per Dr Anand.
What Is The Science Behind This Anxiety-Inducing Process?
When you hear a notification, your brain releases dopamine, which is a neurotransmitter linked to pleasure and reward. This creates a cycle of anticipation and craving.
Every ding conditions your brain to seek the next one, pulling you into a loop of checking and rechecking your phone. Over time, this cycle can exacerbate anxiety, making it harder to disconnect.
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How Can You Manage Notification Anxiety?
- Limit alerts to only what’s necessary, such as calls or important work emails.
- Create boundaries by setting specific times to disconnect from your device, especially during meals or before bed.
- Use ‘Do Not Disturb’ mode. Many smartphones offer settings to silence notifications during certain hours, helping you focus without interruptions.
- Uninstall apps that don’t add value or bring unnecessary distractions.
- Engage in activities like meditation or deep breathing. This can help you stay grounded and reduce anxiety.
Bottomline
Notification bells have become an integral part of modern life, but their constant presence can significantly affect our mental health. By understanding why notifications make us anxious and taking proactive steps to manage them, we can reclaim control over our time and mental peace.