Leveraging Technology for Stress Reduction

Ever feel like your brain is a web browser with 37 tabs open, and one of them is playing music but you cannot figure out which one?

Yeah. Me too.

It’s no secret - workplace stress is at an all-time high. The American Psychological Association recently highlighted that tensions at work are increasing across industries, leading to more burnout, anxiety, and emotional exhaustion. 

And let’s be honest - when’s the last time you finished your workday and thought, “Wow, I feel so refreshed and relaxed”?

Exactly.

For high-achieving women in finance and tech, stress isn’t just an inconvenience - it’s practically built into the job description. The expectation to be always on, always available, and always performing has turned even the most capable women into exhausted, over-caffeinated robots.

But here’s the good news: The same technology that’s been fueling our stress can actually help us reclaim our time, energy, and sanity - if we use it right.

The Problem Isn’t Just Work - It’s How We Work

Let’s be real: It’s not just the work that’s exhausting - it’s the constant context-switching, the never-ending notifications, and the feeling that you can’t step away without the world imploding.

And according to the APA report, workplace tensions aren’t just affecting productivity; they’re hitting mental health hard. Women, in particular, are feeling the strain of:

❌ Increased workloads (because saying no feels impossible)
❌ Workplace politics & invisible labor (hello, emotional exhaustion)
❌ Lack of real downtime (because when exactly are we supposed to “rest” between back-to-back meetings?)

This isn’t about doing more. It’s about doing things differently - and technology can help.

How to Use Technology to Reduce Stress (Instead of Letting It Run Your Life)

The goal isn’t to be more productive at the cost of your well-being. It’s about working smarter - with boundaries, automation, and tools that give you back control.

1. Automate the Small Stuff (So You Can Focus on What Matters)

Your brain is not a scheduling app. So why are you still manually coordinating meetings, sending reminders, and tracking to-do lists in your head?

✨ Try this:

• Use AI-driven schedulers like Reclaim.ai to auto-block time for deep work, breaks, and meetings - before your calendar fills up.
• Set up auto-responses in email and Slack (because no, you don’t need to reply in 30 seconds).
• Automate bill payments, grocery deliveries, and recurring tasks so they just happen.

Why it works: Decision fatigue is real. The less mental clutter, the more energy you have for the work (and life) that actually matters.

2. Get a Wearable That Nudges You (When You’re Running on Empty)
You know how your Apple Watch tells you to stand up? Imagine if it also reminded you to breathe, stretch, or stop working at 10 p.m. like a personal wellness coach.

✨ Try this:

• Use Oura Ring, Fitbit Sense, or Whoop to track stress levels and recovery.
• Sync with mindfulness apps like Calm or Insight Timer to trigger short breaks when your stress spikes.
• Set silent reminders to disconnect from work (because logging off should be as normal as logging in).

Why it works: Most high-achievers ignore stress until it’s a full-blown crisis. Real-time feedback helps you course-correct before burnout kicks in.

3. Use AI for Thought Clarity (So You’re Not Up at 2 AM Overthinking That Email)
Ever have a brilliant thought while driving, only to completely forget it by the time you park? (Just me?)

AI can help offload mental clutter instantly, so you can process emotions, capture ideas, and clear your head.

✨ Try this:

• Use Otter.ai or Notion AI for voice-to-text journaling; brain-dumping your thoughts without stopping your day. (Note: I use my voice recorder on my phone).
• AI-powered journaling apps like Reflectly analyze your patterns and help you spot stress triggers before they spiral.
• Use ChatGPT (yes, like this) to organize ideas, draft responses, and simplify complex decisions.

Why it works: Your brain wasn’t designed to hold everything at once. Offloading thoughts helps reduce overwhelm - and boosts clarity.

Stress relief shouldn’t be temporary.  Want to learn more? Check out my blog: "Protecting Your Energy: How to Feel Like Yourself Again"

Tech is a Tool - But Boundaries Are the Game-Changer

No app, wearable, or AI assistant can replace the most important factor in stress reduction: your boundaries.

Because if you’re automating your work but still saying yes to every meeting, email, and project - you’re still on the fast track to burnout.

Set yourself up for success with these rules:

• Turn off notifications after 6 p.m. (Yes, even Slack and text messaging. The company will survive.)
• Use “Do Not Disturb” mode during deep work.
• Quit treating your inbox as your to-do list. Your priorities first - then emails. One of the things I implemented when I worked in corporate, was I only checked email 3 times a day.  I would skim for high priority items, and respond to them first. Then would look at the others to see if I had a to do, a follow up.  And those that really didn't need a response, I didn't respond.
• Schedule white space in your calendar. If it’s not scheduled, it won’t happen.

The goal? Less reacting, more choosing how you spend your time.

Setting boundaries isn’t selfish; it’s survival. Want to learn more? Check out my blog "Building Boundaries to Thrive in High-Stakes Careers" 

Final Thoughts: Work is Changing - So Should Our Approach to Stress

The pressure to do more, be more, and prove more isn’t sustainable. The women who thrive in leadership aren’t the ones doing everything - they’re the ones working differently.

• They automate.
• They set boundaries.
• They leverage technology - without letting it run their lives.

Brave One, burnout doesn’t fix itself. You already know that. But what if one small shift today could set you on a path to more energy, more clarity, and more time for what actually matters?

Here’s your next step:

🔹 Comment below: What’s one way you’ll use tech to work smarter this week?
🔹 Share this with a fellow high-achiever who needs this message.
🔹 Ready for real change? Join Phoenix Rising or work with me 1:1. Your future self will thank you.