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You’re feeling overwhelmed at work. How can wearable technology help you manage stress?

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Stress is a common and inevitable part of life, especially in the modern workplace. But too much stress can harm your health, productivity, and happiness. That’s why it’s important to find effective ways to cope with stress and prevent it from taking over your life. One way to do that is to use wearable technology, such as smartwatches, fitness trackers, or biofeedback devices, to monitor and manage your stress levels. Here’s how wearable technology can help you reduce stress at work and improve your well-being.

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Dr Meera Asmi

Environmentalist | Carbon Management Consultant | UNEP -GPML Member | Climate Solutions Specialist | Doordarshan News…
Vaishali Tomar

?? Top Voice in Training & Development (HR) | ?? Leading HR Operations Expert | ?? Premier Corporate Training…
Ziya Altug

PT, DPT, MS, DipACLM, OCS, CSCS | Certified Health and Well-being Coach | Physical Therapist specializing in lifestyle…

1 Track your stress signals

Wearable technology can help you track your stress signals, such as your heart rate, blood pressure, skin temperature, or sweat level. These signals can indicate how your body is reacting to stress and alert you when you need to take a break or calm down. For example, you can use a smartwatch or a fitness tracker to measure your heart rate variability (HRV), which is the variation in the time between your heartbeats. A high HRV means that your heart is adapting well to changing situations, while a low HRV means that your heart is under stress. By tracking your HRV, you can see how different activities, events, or emotions affect your stress level and adjust accordingly.

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Dr Meera Asmi

Environmentalist | Carbon Management Consultant | UNEP -GPML Member | Climate Solutions Specialist | Doordarshan News Media Panelist | WICCI Kerala - President | Corporate Trainer | Mentor | Author
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Wearable technology can assist in managing stress by providing real-time feedback on physiological indicators such as heart rate variability and skin conductance level, which are closely linked to stress levels. By continuously monitoring these metrics, wearable devices can alert users when stress levels are elevated, prompting them to take proactive measures such as deep breathing exercises, mindfulness meditation, or taking short breaks. Additionally, wearable apps often offer personalized stress management techniques based on individual preferences and responses, empowering users to develop healthier coping strategies and improve overall well-being.

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Vaishali Tomar

?? Top Voice in Training & Development (HR) | ?? Leading HR Operations Expert | ?? Premier Corporate Training Specialist | ?? Expertise in Training & Development, HR Operations, AI Solutions | ?? MBA in HR & Marketing
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Wearable technology offers a tangible solution for employees to monitor their physiological stress markers in real-time. As an HR professional, I've observed that integrating such devices can empower individuals to recognize and address stress proactively. This not only enhances personal well-being but also contributes to a more resilient and productive workforce. By leveraging data from wearables, HR can tailor wellness programs that align with employees' specific stress patterns, fostering a culture of health awareness and prevention within fast-growing corporate environments.

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Ziya Altug

PT, DPT, MS, DipACLM, OCS, CSCS | Certified Health and Well-being Coach | Physical Therapist specializing in lifestyle medicine | ACLM Certified Lifestyle Medicine Professional | Author of The Lifestyle Medicine Toolbox
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Technology and Stress Management A study in the Journal of Occupational Health ((2017) concluded, “There is some low-to-moderate quality evidence that "individual" -focused web-based interventions utilizing cognitive-behavioral, relaxation, mindfulness techniques, or CBT [cognitive behavior therapy] are effective for supporting employee well-being and enabling them to manage their work-related stress.” Source: Ryan C, Bergin M, Chalder T, Wells JS. Web-based interventions for the management of stress in the workplace: Focus, form, and efficacy. J Occup Health. 2017;59(3):215-236.

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Dr. Debi Silber WBENC Certified WBE

Predictably healing shattered trust/betrayal that’s impacting you and your organization's work/health/relationships. Award winning speaker, bestselling author, founder of The PBT Institute and National Forgiveness Day.
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Wearable technology can be helpful to manage stress when we use it effectively. Whether we're seeing a direct correlation between our stress and heart rate, sleep quality, breathing and more, having a way to immediately see what stress does to our body can motivate us to implement appropriate stress relieving solutions. So many stress issues are difficult to see so wearable technology gives us an important peek into what's happening on the inside.

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Wendy Madera Maldonado

Psicóloga | Ayudo a la Superwoman AGOTADA que está a punto o en medio de un BURNOUT a liberarse de él de la manera más RáPIDA y FáCIL a través de una Transformación y Reprogramación Interna.
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Actualmente, tenemos relojes inteligentes que nos dan una idea cercana (se trata de una información aproximada). Acerca de algunas se?ales que se muestran cuando tenemos niveles de estrés alto. Entre ellas a mí la que más interesante me parece es la que le da un seguimiento al sue?o. ?Por qué? Porque en el buen dormir descansa la columna vertebral de la salud en general. Mi reloj, por ejemplo, mide: La puntuación del sue?o (calidad del mismo) Tiempo durmiendo Fases del sue?o: cuanto tiempo estuviste despierto, sue?o REM, sue?o ligero, sue?o profundo. Variación del oxígeno Frecuencia cardiaca durmiendo Inquietud al dormir/ Como ves es información muy útil. Mejorando la calidad de tu sue?o, ayudas a bajar los niveles de estrés.

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2 Learn relaxation techniques

Wearable technology can also help you learn relaxation techniques, such as breathing exercises, meditation, or guided imagery, that can help you lower your stress level and calm your mind. Some wearable devices, such as biofeedback devices, can even provide you with real-time feedback on how your body is responding to these techniques and help you improve your skills. For example, you can use a biofeedback device to monitor your brain waves, muscle tension, or skin conductance, and see how they change as you practice relaxation techniques. By doing this, you can learn how to control your physiological responses to stress and achieve a state of relaxation.

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Allison (Goszka) Jackson ????

Helping HR leaders elevate wellness and communication?Fractional Chief Wellbeing Officer ??Communications Expert ?? Speaker?? Wellness Advocate ??Pickleball Player ??Golfer ?
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One of the best ways to track and monitor your stress levels is through wearable technology. You are able to set regular reminders or the device will alert you to when you may need stress relief. It's important to use a variety of stress management techniques that are always available, including meditation and breathwork. Building the habit of recovery and relaxation is key to overall health.

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Wendy Madera Maldonado

Psicóloga | Ayudo a la Superwoman AGOTADA que está a punto o en medio de un BURNOUT a liberarse de él de la manera más RáPIDA y FáCIL a través de una Transformación y Reprogramación Interna.
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Yo antes de dormir hago durante 5 minutos unos ejercicios de respiración. Utilizo la técnica de la respiración de caja. Esta es una técnica estrella para bajar los niveles de estrés y volver a tu centro. ?Cómo la puedes hacer? 1. Siéntate con la columna recta, en el suelo o en una silla. 2. Cierra los ojos e inhala, contando hasta 4. Mientras lo haces, visualiza el lado superior de una caja. 3. Mantén la respiración mientras cuentas despacio hasta 4. Visualiza el lado derecho. 4. Suelta el aire de los pulmones mientras cuentas hasta 4 y visualizas el lado inferior de la caja. 5. Aguanta la respiración durante 4 segundos mientras visualizas el lado izquierdo. 6. Inhala el aire despacio y repite todo el proceso 5 minutos.

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3 Set healthy habits

Wearable technology can also help you set healthy habits that can prevent or reduce stress in the long term. For example, you can use a wearable device to track your sleep quality, activity level, or nutrition, and see how they affect your mood, energy, and stress level. By doing this, you can identify areas where you need to improve and set goals to achieve them. For instance, you can use a wearable device to remind you to get enough sleep, exercise regularly, or eat well, and reward you for reaching your targets. By setting healthy habits, you can improve your physical and mental health and resilience to stress.

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Wendy Madera Maldonado

Psicóloga | Ayudo a la Superwoman AGOTADA que está a punto o en medio de un BURNOUT a liberarse de él de la manera más RáPIDA y FáCIL a través de una Transformación y Reprogramación Interna.
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Los hábitos en gran medida se realizan de forma inconsciente, por lo que son tan difíciles de romper. Tu cerebro está tan acostumbrado a andar por el mismo camino que es difícil forjar otros nuevos caminos. Los hábitos, según los científicos, surgen porque el cerebro siempre está buscando una forma de ahorrar esfuerzo. Si tu objetivo es crear hábitos saludables, es básico para empezar crear un plan que sea realista. Es decir, que vas a escribir solo lo que tú entiendes puedes alcanzar. Pasos a seguir para introducir actividades nuevas, recuerda las mismas deben cumplir con los siguientes requisitos: Reales, Viables y Posibles No tiene sentido poner algo que está fuera de tus posibilidades en este momento.

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4 Connect with others

Wearable technology can also help you connect with others who can support you and help you cope with stress. For example, you can use a wearable device to share your stress data, goals, or achievements with your friends, family, or co-workers, and get feedback, encouragement, or advice from them. You can also use a wearable device to join online communities or groups that share your interests, challenges, or aspirations, and exchange tips, stories, or resources with them. By connecting with others, you can reduce your sense of isolation, loneliness, or anxiety, and increase your sense of belonging, empathy, or happiness.

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5 Have fun

Wearable technology can also help you have fun and enjoy yourself, which can reduce your stress level and boost your mood. For example, you can use a wearable device to play games, listen to music, watch videos, or read books that can distract you from your worries, stimulate your creativity, or inspire you. You can also use a wearable device to explore new places, activities, or experiences that can enrich your life, broaden your horizons, or challenge you. By having fun, you can release your tension, express your emotions, or discover your passions.

Wearable technology can be a powerful tool to help you manage stress at work and improve your well-being. By using wearable technology, you can track your stress signals, learn relaxation techniques, set healthy habits, connect with others, and have fun. By doing these things, you can reduce your stress level, enhance your performance, and enjoy your work more.

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6 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?

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Alicia Alvarez, PhD

Director of Clinical and Research Services at UTCCB
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Remember that while wearable technology can be a helpful tool, it's essential to complement it with holistic stress management strategies, such as maintaining a healthy work-life balance, seeking social support, and addressing underlying sources of stress. Additionally, consult with healthcare professionals if stress becomes chronic or significantly impacts your well-being.

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You’re feeling overwhelmed at work. How can wearable technology help you manage stress?

1

2

3

4

5

6

1 Track your stress signals

2 Learn relaxation techniques

3 Set healthy habits

4 Connect with others

5 Have fun

6 Here’s what else to consider

Stress Management

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You’re feeling overwhelmed at work. How can wearable technology help you manage stress?

1

2

3

4

5

6

1 Track your stress signals

2 Learn relaxation techniques

3 Set healthy habits

4 Connect with others

5 Have fun

6 Here’s what else to consider

Stress Management

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