Wearable technology is more popular than ever. From smartwatches to health tracking rings, we can constantly monitor our sleep patterns, heart rate, and even blood oxygen levels. While research indicates that these devices often promote greater physical activity and healthier lifestyles, there can be a downside when the constant flow of data becomes overwhelming.
A recent study published in the Journal of the American Heart Association found that using fitness trackers to track heart conditions like atrial fibrillation (an irregular heartbeat) can make people more anxious about their health.
“While being able to track specific data can initially be motivating to achieve goals, it can also cause an unhealthy fixation or obsession,” says Kate Miskevics, a licensed therapist specializing in anxiety, OCD, and eating disorders.
So how do we achieve balance in a world obsessed with numbers? Experts share how wearable technology can change our mindset and offer tips for managing the stress it can bring.
“The more attention we pay to something, the more we train the brain to worry about it,” says Joanna Hardis, an anxiety specialist based in Ohio, United States. This can make it difficult to break the negative cycle of compulsively checking your fitness tracker and worrying, Hardis says.
Robert Goldel, a neuroscientist and former White House Presidential Innovation Fellow who studies wearable technology, says fitness trackers can lead to “data overload,” especially when users have difficulty interpreting or managing the information. In fact, a 2019 study from the University of Copenhagen, Denmark, found that many people rely on fitness tracker data as medical advice, often causing unnecessary fear and anxiety.
“Having this type of data so close at hand can be hard to ignore when we literally wear devices that notify us and serve as visual reminders throughout the day,” Miskevics says.
Despite the mental strain that smart devices can cause, their popularity continues to rise. According to the Pew Research Center, nearly one in five American adults regularly uses a smartwatch or fitness tracker.
Fortunately, there are ways to manage the anxiety that these devices can trigger. Hardis advises starting by rethinking how we use them. He explains that training for a 5K race is one thing, but obsessively tracking every heart rate fluctuation is another. If your watch or ring fuels fear, it’s time to reevaluate that relationship.
Miskevics recommends adjusting your notification settings to reduce distractions and create technology-free breaks. “We know that consciously choosing to spend time without our phones and having technology breaks allows us to be more mindful and mentally healthy,” says Miskevics. With that knowledge, “we need to think about how these devices could prevent these technological pauses, since they give us even easier access to our technological lives,” he adds.
If you find yourself compulsively checking your device’s health metrics, Hardis says the key is to be aware of it to break the habit. It won’t be easy, he says, but if the brain isn’t retrained to stop checking data, the compulsion and anxiety will become stronger and more persistent.
When attention is hijacked by the need to check facts or worry about a potential health problem, Hardis recommends stopping and “noticing what you see, hear, smell, and feel under your feet.” This practice can help train the brain to stay grounded in the present instead of spiraling into anxiety-oriented worries.
Another effective strategy? Prioritize rest. “Support your brain with good sleep,” says Goldel. Instead of relying on your wearable device to track your rest, he suggests a simple rule: “If you need an alarm clock, you’re probably not getting enough sleep.”
Goldel adds, “Pay attention to your daily schedule and plan breaks to literally and figuratively catch your breath.” Take five minutes without technology to close your eyes and breathe. “Rest and recovery are active processes” that are essential parts of life, he says.
While wearable technology offers numerous benefits, finding a balance between technology and mindfulness can help us harness the power of wearable devices without sacrificing our mental health, says Miskevics. “Data is great, necessary and useful. But we also don’t want to be so data-driven that we forget to be human,” he says.