Digital Technologies and Our Nervous System
June 29, 2026
In her therapeutic practice, psychologist Ivona Artuš specializes in the field of psychosomatics, the connection between our psyche and our body. When working with burnout and stress management, she utilizes specific techniques from Polyvagal Theory (PVT), which explains how our nervous system automatically assesses safety and danger, and how our body and psyche react to these perceptions.
She teaches clients in our online counseling center how to become sensitive observers of their own internal processes, enabling them to recognize moments of overwhelm on their own and consciously use tools to help them manage these states.
To put it simply: PVT explains how our autonomic nervous system constantly scans the environment for signals of safety or threat. This process, professionally called neuroception, takes place below the threshold of our conscious mind and determines how we feel and act in any given moment.
How to Recognize the Difference Between Normal Fatigue and Technological Overload?
Normal fatigue is a natural dip in energy that our nervous system can handle. We feel naturally tired or sleepy, but internally safe.
Personally, I love humor and joking, and I am of the opinion that it definitely belongs in the work environment. It can relax the atmosphere and can even be a great form of mental hygiene. However, it is always necessary to choose the context sensitively so that the humor is kind and no one feels uncomfortable.
Technological overload is "charged fatigue." The body is exhausted, but because of constant stimuli, the nervous system is stuck in "alert and survival" mode.
You can recognize it by internal restlessness and an inability to "switch off," even after putting away your phone and turning off the computer.
What are the most common physical signals that our nervous system is overloaded?
In alert mode, muscle tension might appear (neck, shoulders, jaws), along with shallow breathing and a rapid heart rate. You feel irritable. If we ignore these signals, we slide into a state of "shutdown." You’ll recognize this by a feeling of "mental fog," indifference, and emotional disconnection.
Specifically, how does constant phone use affect sleep quality and recovery?
Blue light and a rapid stream of information signal to the body that it is "time for action." This blocks the transition into the Internal Calm System. Even if you fall asleep, the body remains in biological tension. Your internal calming mechanism becomes fatigued and won't allow the body to switch into the mode of regeneration and restoration.
How can we practically use the "Internal Calm System" during a demanding workday?
The key is to consciously activate the vagus nerve, which is part of the parasympathetic system (the system of internal calm). For example:
- One can stop and intentionally lengthen their exhalation, which directly stimulates the parasympathetic system.
- A short conversation with a colleague and eye contact also helps, as it sends a signal to the brain that we are safe.
In therapy, clients learn a whole range of body and breathwork techniques that take only a few minutes and help them quickly calm down and regulate the nervous system during a busy day at work.
Why do we tend to reach for technology even when we feel exhausted?
A tired brain looks for a shortcut to energy and perceives digital stimuli as an easy fix. However, it’s a trap. Reaching for a phone is often an unsuccessful attempt to regulate internal tension; we try to "override" fatigue with a new stimulus, which actually blocks the parasympathetic system and prevents the body from truly exhaling.
What role does dopamine play in the constant monitoring of screens and notifications?
Dopamine is the fuel for the "alert state." Every notification triggers a small spark, creating a dopamine loop, an endless cycle of expecting the next reward. This loop keeps us in a state of tension and prevents us from stepping off the performance treadmill into a mode of true, deep satisfaction.
Digital communication lacks the biological signals like tone of voice or facial expressions that the body needs to feel safe.
Are there effective strategies to restore the natural balance of the nervous system?
There are many effective strategies and tools to help regulate the nervous system. One of the main principles is activating the parasympathetic nervous system (vagus nerve). Specifically for work environments that don't allow for a midday break from the digital world, I teach my clients to take regular harmonization pauses. Through bodywork and breathing techniques, they learn introspection (connecting with their body) and how to effectively regulate their nervous system.
In the long term, it helps to set digital boundaries, perform regular digital detoxes, and return to our natural pre-digital settings: quality sleep, daily movement (ideally in natural light), and quality, emotionally safe relationships with loved ones.
How can one set healthy boundaries between the digital and real worlds?
Healthy boundaries aren't about total disconnection but about creating "islands of safety." Define clear times for checking emails and turn off unnecessary notifications. By setting aside time for purely analog activities (eating, manual or creative tasks without a phone or screen in the same room), you give your nervous system space to regenerate.
How can technology affect feelings of loneliness or isolation?
Digital communication lacks the biological signals (tone of voice, facial expressions) that the body needs to feel safe. Even after hours of chatting with someone close, we can still feel internally lonely. If the live interaction that feeds our parasympathetic system is missing, the body can slide into a state of shutdown and social anxiety.
How can we as a society support a healthier relationship with technology?
We need to normalize "digital silence." In companies, this means a culture that respects the end of working hours. If we understand that constant interruption biologically hinders creativity and cooperation, we will start prioritizing the quality of human contact over the speed of digital response. Emotional safety in human (not digital) communication is one of the most effective factors in helping regulate our nervous system in the workplace.
What impact does constant availability have on our ability to focus?
Constant availability keeps us on edge and tense. Our attention is fragmented because every "beep" from the phone requires a reaction. This weakens our ability to enter a state of deep flow, which requires a calm and stable parasympathetic system.
What is your one piece of advice for someone who feels it is all too much but keeps putting it off?
The first step is to start observing what is happening inside you and your body. Practice mindful attention and ask: "What am I feeling in my body right now? What is happening for me right here and now?" Then, look for ways to release tension that resonate with you. For some, it’s sports or dance; for others, creative activity, a warm bath, reading, or an active social life.
Many of our common daily actions are recommended for activating the vagus nerve, such as:
- singing
- laughing
- contacting loved ones (who make us feel good)
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a loud yawn
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massaging the earlobe
-
conscious prolonged exhalation
-
splashing cold water on the face
Take care of your internal calm system. Give your parasympathetic system harmonization pauses, quality sleep and food, movement, time outdoors in natural light, and real human contact. The digital world never sleeps, but your nervous system desperately needs regeneration to live. Permit it to disconnect regularly so it can truly recover.
About the author:
Mgr. Ivona Artuš
Psychologist
She studied psychology at the Faculty of Arts, Masaryk University in Brno, and integrative psychosomatics in Paris. As
a psychologist, she worked in the field of clinical and occupational psychology and now has a private practice.
She specializes in various areas, including anxiety, depression, behavioral disorders, trauma, and relationship problems. Her therapeutic approach focuses on the well-being of clients, emphasizing attentive listening, empathy, and understanding. She focuses primarily on psychosomatic therapy, i.e., the therapy of psychological and physical
difficulties that are related to experiencing long-term stressful situations, stress, or traumatic experiences.
