Understanding and managing technostress

Amy Malloy
Amy Malloy
A businessman sat cross legged is meditating on a desk, around him are other business people sat at the same desk busy working

What is technostress?

Technostress affects people in different ways. I resonate with Chiapetta’s (2017) definition:

“Technostress is a syndrome that occurs when the person, subjected to information overload and continuous contact with most digital devices, develops a state of stress.”

This explanation isn’t limited to any particular symptoms. However, most of us can relate to being over-exposed to technological devices – especially in the past year. Consequently, I imagine many people have experienced some symptoms of technostress as a result.

What are the symptoms of technostress?

While the symptoms of technostress differ, there are a number of common experiences. Perhaps you obsessively check social media, or struggle to focus on everyday tasks. Or maybe you feel demotivated and low in mood. You might find yourself overly focused on getting the latest technology. Or you might be actively avoiding or feeling anxious about using technology.

Why should we be concerned about technostress?

People are adaptable, it’s part of our biology, but if change happens too quickly, we experience symptoms of stress. And, in our modern, continuously busy culture, it can be easy to assume something is wrong with us if we feel we can’t cope with technology. It can feel like we’re failing because we’re not focusing or achieving enough. We might also feel stupid for not understanding how a piece of software works.

In response, we need to find ways to relieve that stress and return to a more restful state.

Tips to prevent and manage technostress

  1. Switch off – This may be hard to do with the demands of life but sometimes, just turning your devices off and stepping away from technology is the best approach. Do something to pull you away from the information overload, like a walk in nature or reading a fictional book. Something that pulls you away from life’s goings-on.
  2. Limit your exposure – If you can’t switch off completely for whatever reason, then maybe rationing your exposure to devices is key. Time and limit your time on devices, taking regular breaks away. If you struggle to pull yourself away, there are apps and device functions that can restrict access for you.
  3. Only use with a purpose – Before you start using technology, ask yourself: “What am I using this for?”. Study? Research? Or is it just out of boredom? If you haven’t got a set aim or goal, then you are likely to mindlessly scroll and get pulled into the vast information overload of social media and the web. Try to avoid this by having a set aim/goal when using technology.

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    It’s more important for teachers to help students find ways to practice their English outside the classroom. The more efficient students become at autonomous learning, the better they’ll be able to overcome interruptions and make up for lost time.

    It will be even more challenging if you're a self-learner as you do not have a teacher looking over you and steering your learning. But it’s helpful to learn from the teaching world and pick up teacher tips that you can apply to your own studies and techniques.

    Why are learning new words so challenging?

    Students learning new words in English generally progress steadily up until the pre-intermediate and intermediate levels. But after that, they start to struggle.

    This is because there’s a big difference between the volume of the vocabulary that intermediate students and upper-intermediate students need to know.

    • Intermediate (B1/B2 level) students need to know about 2,500 words
    • upper-intermediate (B2/C1 level) students need to know about 7,500-9,000 words.

    That’s a big jump in numbers. But the real challenge is that those 5,000+ new words are not very frequent. Consequently, students don’t encounter them very often, making it difficult to recall them and leap from one level to the next.

    While there’s no simple answer to this problem, there are ways to help students overcome it. The following framework can be a big help in any classroom:

    1. Focus on the most important words:Always teach appropriate words for the levels your students are currently at.
    2. Provide memorable first encounters:You never get a second chance to make a first impression. So, ensure your student's first encounter with a new word is as memorable as possible.
    3. Teach effective word-learning strategies:Provide your students with valuable tools, tactics and resources so that they can learn new words outside the classroom, too.
    4. Organize repeat encounters:Vocabulary works on a “use it or lose it” basis, so ensure your students encounter the vocabulary you want them to learn repeatedly.

    How to teach effective word-learning strategies

    There are three steps to teach students how to learn new words effectively:

    1. Help learners maximize their exposure to English and find opportunities to use English outside the classroom

    Thanks to the internet and technology, there are many ways that students can engage with the English language outside the classroom.

    However, simple exposure to a new language is not enough – it takes much longer and is less effective than active learning. When students do something with the language they’re exposed to; it is far more memorable.

    That’s why it’s crucial for teachers to help their students seek out English in their own time and use the language, turning passive exposure into active learning.

    • Encourage students to read, listen and view things that they’re interested in or passionate about in English. For example, introduce them to new blogs, podcasts, YouTube videos, or TV series that fit their interests – since personalization leads to more effective learning.
    • Help students find ways to use English in different ways. For example, they can start a learning diary, make to-do lists in English, write social media posts, and create word cards to practice their writing. For speaking, they can record voice memos or video stories, take part in Zoom discussions, or participate in speaking projects and live classes.

    2. Provide ways for students to discover the meaning of new words

    It’s crucial to help students improve their guesswork. Instead of asking online translators to translate every time they encounter a new word, they should be able to guess the meaning of new vocabulary differently.

    • One approach is to look at the morphology of words and consider word families. For example, you can ask your students to brainstorm words with a common root. Or, you can have them identify and practice common suffixes.
    • Explore “true friends” or words that are similar in English and your student's native language.
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    • Then have a debate about how useful each of those words is.

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    3. Provide students with strategies to consolidate their knowledge of new words

    Finally, teachers should give students ideas on how to memorize words outside the classroom. You can have your students produce word cards and use a Word Store booklet to practice tasks like matching words with images or definitions.

    Lastly, it’s important to teach students memory tricks or mnemonics so they can retain the new words they encounter.