Digital burnout: Managing mental health in remote work culture

The COVID-19 pandemic brought about a seismic shift in how we work, with remote working quickly becoming the norm for many. While the convenience and flexibility of working from home were initially appealing, it soon became clear that remote work wasn’t without its challenges. One of the most concerning impacts of this change has been the rise of digital burnout, a term that captures the exhaustion and overwhelm caused by prolonged exposure to digital environments without clear boundaries.

This issue isn’t just affecting employees —it’s also prevalent among therapists and those in the helping professions, who shifted to online sessions to stay connected with clients. As we continue to navigate this post-pandemic world, understanding digital burnout and finding ways to combat it is essential for maintaining both professional and personal well-being.

What is digital burnout?

Digital burnout is a type of mental, emotional, and physical fatigue that occurs from excessive engagement with digital tools like computers, phones, and virtual meeting platforms. While traditional burnout often stems from work overload, digital burnout is uniquely tied to the demands of continuous virtual communication, constant availability, and a blurred distinction between work and personal life.

For therapists, this burnout can feel even more acute as virtual therapy sessions demand intense concentration. Without the usual in-person cues — like body language and energy shifts — many therapists find that online therapy requires even more focus and effort. Combined with the increased reliance on technology to manage administrative tasks, this can lead to an overwhelming sense of digital fatigue.

The impact of remote work on mental health

While working from home offers benefits like reduced commute time and more flexibility, it has also created new stressors. Research from Harvard Business Review found that digital burnout has become more prevalent since the pandemic, with 85% of people reporting an increase in burnout due to remote work.

Key factors contributing to this burnout include:

Lack of boundaries:

Working from home often means the lines between work and personal life blur. People find themselves responding to emails late into the night or jumping onto a quick meeting outside normal hours. This constant connectivity creates an “always on” mentality that is mentally exhausting.

Increased screen time:

Remote work means more hours spent staring at screens. From Zoom meetings to emails and task management apps, the sheer volume of digital interaction has increased dramatically, contributing to eye strain, fatigue, and decreased overall well-being.

Isolation and loneliness:

While virtual communication has kept us connected during the pandemic, it cannot fully replicate the social benefits of face-to-face interaction. For many, the lack of in-person contact leads to feelings of isolation, which can compound stress and anxiety.

For therapists, these challenges are often magnified. Many have found themselves sitting for hours in back-to-back virtual therapy sessions, with few opportunities for self-care or breaks in between. The emotional weight of client work, combined with digital fatigue, can leave even the most seasoned practitioners feeling drained.

Understanding the signs of digital burnout

Recognising digital burnout is the first step toward addressing it. The symptoms often overlap with traditional burnout but have a distinctly technological flavour.

Common signs include:

• Mental and emotional exhaustion: Feeling drained at the end of each day, even if the work itself doesn’t seem overly taxing.
  Difficulty concentrating: Struggling to focus on tasks or feeling easily distracted during virtual meetings.
• Physical symptoms: Headaches, eye strain, neck and back pain from prolonged screen time.
• Cynicism or detachment: Feeling disconnected from your work or clients, or starting to question your purpose and motivation.

Addressing digital burnout: Practical strategies

Set clear boundaries:

One of the most effective ways to combat digital burnout is to establish clear boundaries between work and home life. This can be as simple as designating a specific workspace within your home or setting “office hours” when you’re available to respond to emails and attend virtual meetings. Being intentional about logging off at the end of the workday can prevent burnout from creeping into your personal life.

For therapists, setting boundaries with clients about availability outside session hours is crucial. It’s easy to feel obligated to respond to messages immediately, but this can quickly lead to overwork and exhaustion.

Take regular breaks

Long hours in front of a screen can take a toll on your body and mind. Implement the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds to give your eyes a break. Stretching, moving around, and stepping away from the computer can also improve focus and reduce digital fatigue.

Prioritise self-care

Self-care isn’t just about pampering yourself; it’s about intentionally creating habits that support your well-being. This might mean carving out time for exercise, connecting with friends and family, or practising mindfulness. Many therapists who experienced burnout during the pandemic found that incorporating regular self-reflection helped them process their own feelings of overwhelm and stay connected to their purpose.

Limit digital overload

It’s not just work-related technology that contributes to digital burnout—social media, online news, and other digital platforms can also overwhelm our senses. Consider setting limits on your screen time outside of work. Taking “tech detox” days or using apps that restrict social media usage can be an effective way to reduce digital overload and recharge.

Foster real-life connections

Virtual interactions, while convenient, often lack the depth and warmth of in-person communication. Whenever possible, foster real-life connections. This might mean scheduling in-person meetings or simply taking time to connect with loved ones offline. For therapists, offering hybrid models that include some face-to-face interactions can help mitigate the isolation that comes with remote work.

The future of remote work and digital well-being

As remote work becomes increasingly common, it’s clear that we need to rethink how we approach our relationship with technology. Addressing digital burnout is not just about protecting our mental health — it’s about fostering sustainable working habits that allow us to thrive in this new digital landscape.

For therapists and other professionals in the helping field, maintaining balance is particularly important. The emotional weight of client work, combined with the added stress of digital burnout, requires a proactive approach to self-care and boundaries. By recognising the signs of burnout, setting intentional limits, and making space for real-world connections, we can create a healthier, more balanced approach to remote work.

In this rapidly changing world, it’s crucial to remember that our mental health is just as important as our productivity. Taking steps to protect our well-being isn’t just beneficial— it’s necessary. As we continue to adapt to the digital age, let’s prioritise balance, connection, and self-care in all we do.

References:

• Diener, L. (2020). Digital burnout: Why it's increasing and how to avoid it. Harvard Business Review. 
• World Health Organization (2020). Burn-out an “occupational phenomenon”: International Classification of Diseases. WHO.