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DBT skills for digital burnout and screen time recovery

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Technology has become inseparable from modern life. We use it to work, connect, learn, and even relax. Yet the constant stream of emails, messages, and notifications can take a heavy toll on our minds and bodies. Many people today experience digital burnout, a unique form of exhaustion that stems from prolonged screen time and the relentless pace of online life. Addressing this challenge requires more than simply unplugging for a weekend—it calls for practical, science-based strategies that can be applied in everyday moments.

This is where DBT skills for digital burnout and screen time recovery come into play. Originally developed to help individuals regulate emotions and manage distress, Dialectical Behavior Therapy (DBT) offers tools that align perfectly with the struggles of our hyperconnected age. By weaving DBT techniques into daily routines, it becomes possible to reset, recharge, and restore balance in a world that rarely slows down.

What Is Digital Burnout?

Person overwhelmed by screen fatigue at work
Digital burnout from constant screen use

Digital burnout refers to the mental, emotional, and physical fatigue caused by overexposure to technology. Unlike general tiredness, it often lingers even after sleep and manifests in ways that affect productivity, mood, and overall well-being.

Common Signs of Digital Burnout

  • Cognitive overload: difficulty concentrating, memory lapses, slower problem-solving
  • Emotional strain: irritability, increased anxiety, heightened sensitivity to stress
  • Physical symptoms: eye strain, headaches, disrupted sleep cycles, and posture-related discomfort
  • Social withdrawal: avoiding in-person interactions, preferring digital communication despite fatigue


The rise of remote work, online schooling, and digital socializing has blurred the boundaries between professional and personal life, making it harder than ever to disconnect.

Why “Just Unplugging” Often Fails

A popular solution to burnout is the idea of a “digital detox.” While short-term breaks can help, most people cannot simply abandon their screens. Work, family obligations, and even therapy sessions are often conducted online. For this reason, sustainable solutions must focus on changing how we interact with technology rather than avoiding it altogether.

DBT provides exactly this kind of practical framework. It equips people with skills that are flexible, actionable, and rooted in daily practice—making them highly effective in combating digital fatigue.

How DBT Helps in Screen Time Recovery

DBT is built on four core areas of skill development:

  1. Mindfulness – cultivating awareness of the present moment
  2. Distress Tolerance – managing stress and crises without worsening the situation
  3. Emotion Regulation – building stability and reducing vulnerability to emotional swings
  4. Interpersonal Effectiveness – strengthening communication and setting healthy boundaries


Each of these areas maps directly onto the challenges of living in a digital-first world. Let’s explore how.

Mindfulness: Restoring Presence in a Distracted World

Mindfulness is the cornerstone of DBT. In the digital context, it helps individuals break free from autopilot behaviors like compulsive scrolling or multitasking.

Applications for Digital Well-Being

  • One-mindfully: Commit attention to a single activity—reading, writing, or even checking email—without splitting focus across multiple apps or screens.
  • Noticing urges: Instead of immediately responding to the impulse to pick up a phone, pause and describe the sensation (“I feel restless,” “I want distraction”). This builds self-awareness.
  • Mindful breaks: Schedule intentional pauses throughout the day, such as looking away from a screen and noticing your breath for 60 seconds.


Over time, these practices improve focus, reduce stress, and make screen use more intentional.

Distress Tolerance: Coping with Overload

Digital burnout often spikes during overwhelming moments—an inbox with 200 unread emails, a flood of messages, or distressing news online. DBT’s distress tolerance skills provide short-term tools to survive these crises without escalation.

Skills for Tech-Related Stress

  • STOP technique: Stop, Take a step back, Observe, and Proceed mindfully before replying to stressful digital triggers.
  • TIP skills: Reset your body’s stress response with temperature changes (splash cold water), intense exercise, or paced breathing.
  • Self-soothing: Replace endless scrolling with calming activities such as stretching, listening to music, or stepping outside for fresh air.


Instead of reacting impulsively to screen stressors, these tools create space for calmer, more deliberate responses.

Emotion Regulation: Rebalancing in a Hyperconnected Age

Person practicing calm breathing away from digital devices
Restoring balance with emotion regulation skills

Excessive screen use often intensifies emotions. Exposure to curated images, alarming headlines, or constant work notifications can create feelings of inadequacy or fear. DBT’s emotion regulation tools build resilience against these triggers.

Practical Applications

  • Check the facts: Challenge distorted thinking sparked by online comparisons. Ask: “Is this really true, or is this an incomplete picture?”
  • Build positive experiences: Schedule intentional offline activities that bring joy—walking, painting, or spending time with loved ones.
  • PLEASE skills: Care for physical health by addressing eating habits, avoiding substances that worsen mood, prioritizing sleep, and moving your body daily.


By stabilizing emotions, screen exposure becomes less overwhelming and easier to manage.

Interpersonal Effectiveness: Setting Boundaries with Technology

One of the most overlooked aspects of digital burnout is the lack of boundaries. Constant availability—through work chats, emails, or social media—often drains energy. DBT’s interpersonal effectiveness skills equip people to communicate needs and limits effectively.

Setting Digital Boundaries

  • DEAR MAN strategy: Clearly express limits, such as declining after-hours work calls, while maintaining professionalism.
  • Balancing priorities: Weigh the importance of responsiveness against personal well-being.
  • Saying no without guilt: Declining unnecessary digital commitments creates space for rest and recovery.


Healthy boundaries not only reduce screen fatigue but also improve the quality of relationships, both online and offline.

Building a Screen Time Recovery Plan

Integrating DBT skills into daily life works best when structured as a recovery plan.

  1. Assess current habits: Track screen use with apps or journals to identify stress triggers.
  2. Set clear intentions: Decide which digital activities serve your goals and which drain energy.
  3. Incorporate skills daily: Use mindfulness breaks, distress tolerance techniques, and emotion regulation practices consistently.
  4. Prioritize offline joy: Create rituals that replace passive digital habits with fulfilling alternatives.
  5. Seek support when needed: Professional guidance can provide accountability and personalized strategies.

Beyond Burnout: Building Long-Term Digital Resilience

Person thriving with healthy balance of screen and offline life
Building resilience beyond digital burnout

Screen time is not inherently harmful—it’s how we interact with it that matters. DBT doesn’t ask people to abandon technology but instead empowers them to engage with it on their own terms. The long-term benefits go beyond avoiding burnout: improved focus, deeper relationships, stronger emotional resilience, and a healthier balance between online and offline life.

As the world continues to digitize, learning to manage technology will become as essential as learning to manage finances or health. DBT provides a sustainable path forward.

When Professional Guidance Can Help

If screen fatigue escalates into persistent anxiety, depression, or major disruptions in daily life, professional therapy may be necessary. The team at Oakland DBT center works with individuals navigating the unique challenges of the digital age. By tailoring DBT techniques to each client’s lifestyle, therapists help create lasting change and restore balance.

Conclusion

Digital burnout is a defining challenge of our time, but it doesn’t have to control your life. DBT skills offer practical, evidence-based strategies for reducing screen fatigue, regaining focus, and building healthier boundaries.

By practicing mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness, it becomes possible to reset not only how we use technology but also how we feel while using it. For those who want deeper guidance, DBT skills classes at Oakland DBT center provide the structure and support to thrive in a digital-first world.

Recovery is not about abandoning devices—it’s about reclaiming control. With DBT, balance, clarity, and resilience are within reach.

FAQs (Frequently Asked Questions)

What is the difference between digital burnout and regular stress?

Digital burnout stems specifically from prolonged screen use, constant connectivity, and information overload. While regular stress can come from many sources, digital burnout is tied to technology use and often leads to fatigue, poor concentration, and emotional strain unique to our digital environment.

Can DBT techniques really help with technology-related fatigue?

Yes. DBT provides practical, evidence-based strategies that address emotional regulation, mindfulness, and stress tolerance. These skills make it easier to manage the overwhelm caused by constant notifications, work demands, and online interactions, offering a sustainable path toward recovery.

How do I know if I need professional support for digital burnout?

If fatigue, irritability, or screen-related stress starts disrupting sleep, work performance, or relationships, it may be time to seek help. Professional therapy can provide personalized guidance, accountability, and tailored strategies that go beyond self-help tools.

What are some simple daily habits that reduce screen fatigue?

Taking intentional breaks, practicing mindful breathing, limiting multitasking, and setting boundaries around notifications are highly effective. Even small adjustments, like device-free meals or tech-free evenings, can significantly improve focus and emotional balance.

Is digital burnout only a workplace issue?

Not at all. While remote work contributes heavily, students, parents, and even children experience screen fatigue. Social media, online learning, and virtual socializing all contribute, making it a widespread challenge that affects every age group.

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Rajesh Jagannathan

Rajesh Jagannathan

Rajesh Jagannathan was born in India and earned a B.Tech in Computer Science from IIT, Madras. After spending a few youthful years in the Masters/Ph.D. program at the Ohio State University moved to the Bay Area for work. Since then he has stayed in the Bay Area and worked in tech for the better part of 20+ years. He has been with the center since its inception playing a key advisory role on tech related matters.

He enjoys living in the bay area with his family, exploring the outdoors in California and the world at large. While interests change over time some constants through the years have been travel, cooking, painting and board games. Lately all his spare time has been consumed by pickleball.

David Pepper

David Pepper, MD (Retired)

Dr. Pepper was born in San Francisco and attended UC Berkeley and then Medical and Graduate School in Iowa. Returning to California, he practiced and taught full spectrum Family Medicine with UCSF for 30+ years, working in Fresno, San Francisco and Contra Costa Counties. 1,000 births and 1,000 deaths one could say – with thousands of Families in between… in the ER, Hospital and Outpatient Clinics – always with a focus on Family and Community.
 
He has a long interest in Psychedelics and completed the CPTR program through CIIS in 2023. He is passionate about helping people think about how to craft their second half of life with meaning, including planning for a natural End of Life process that is not over medicalized.  He believes that a well planned End of Life allows people to live well.  More about his work can be found here.  
 
He brings his expertise in clinical assessment, and the tools that support this to working with the Team at Oakland DBT and Mindfulness Center to develop best practices for working with clients seeking expanded state treatment.  He collaborates with his wife who also works with clients in Expanded States.  He enjoys his 4 children, gardening, hiking, and community.
Rochelle

Rochelle Frank, PsyD

Rochelle Frank, PhD is a clinical psychologist in Oakland, CA with over 30 years of experience in both the public and private sectors. Dr. Frank earned her doctorate in clinical psychology at Syracuse University and completed her clinical training at Yale Psychiatric Institute. She specializes in evidence-based transdiagnostic treatment of  complex and co-occurring mood, anxiety, and trauma disorders in adults and adolescents, and related  problems in high-conflict couples and families. 

In addition to her private practice Dr.  Frank is an assistant clinical professor of psychology at the University of California, Berkeley, and also  holds faculty and supervisory appointments at The Wright Institute and the University of California San  Francisco School of Medicine.  She is co-author of The transdiagnostic road map to case formulation and  treatment planning: Practical guidance for clinical decision making (Frank & Davidson, 2014; New Harbinger),  a contributing author to S. G. Hofmann & S. C. Hayes (Eds.), Beyond the DSM (2020, New Harbinger), and  currently serves on the board of directors for the Institute for Better Health.

Dr. Frank has been involved with Oakland DBT and Mindfulness Center since 2012.  She has served as a clinical consultant and focuses on helping the Team bring a transdiagnostic process-based perspective to case formulation and treatment planning, as well as integrating methods from other third-wave cognitive behavioral therapies into the DBT model.  

In addition to enjoying time with her family, Dr.  Frank is an avid golfer, home chef, and a frequent beta-tester of her clinical skills while skiing and mountain biking.

Michael Stanger

Michael Stanger, MD

I am a board-certified psychiatrist practicing in California and Colorado across a range of settings – inpatient, outpatient, emergency and partial hospital, with current affiliations at Contra Costa Regional Medical Center and Boulder Community Health.

I have a particular interest in the therapeutic utility of ketamine to support psychotherapy. I began working with ketamine in 2016, initially in my California private practice where I administered oral and intramuscular doses. I have since continued to support therapist access and to develop understanding around the most effective use of these modality. In related work, I have mentored with the CIIS Center for Psychedelic Therapies and Research and taught sessions with the Polaris Insight Center on ketamine.

My background includes childhood immigration from South Africa to New York, working in the technology industry for several years and then traveling in an unscripted manner to arrive at the awareness that medicine, and ultimately psychiatry would be the path to be helpful to others in an applied way.

Chrysanthe

Chrysanthe Christodoulou

Operations Manager

Chrysanthe is our Operations Manager and one of our in-house Mindfulness Experts. She connects with new clients as they come into the Center, oversees day to day operations and runs special projects.  She is instrumental in supporting the Team by bringing joy, flow and ease.

Chrysanthe studied Meditation, Yoga, and Mindfulness with some of the most respected teachers of our time. She also holds a BS in Economics.  This combination of skills ensures our Center runs efficiently behind the scenes and lends wisdom to our budding Mindfulness Program.

Her local teaching career has spanned the Bay Area and beyond: overseas in Spain, Chile, Greece, and Amsterdam; and locally in San Francisco, Marin, Berkeley, Oakland, and Walnut Creek. Chrysanthe honors the magic in both movement and stillness, stirring energy and witnessing what emerges as everything settles into place. 

When Chrysanthe isn’t handling the business end of the Center or running mindfulness programming, you can find her exploring trails with her wolf pup, finding connection in community, and enjoying the sun and the sea.

Priya Jogia

Priya Jogia

Licensed Clinical Social Worker (LCSW)

​​Priya Jogia is a licensed clinical social worker (LCSW). Since 2013, she has worked in various clinical settings including: community mental health, hospital, and outpatient programs. Priya’s also spent time in Vietnam studying international social work and the relationship between culture, ethnicity, and mental health.

Priya is an active practitioner of mindfulness-based behavioral therapies including DBT and ACT, and has extensive training in CBT. As a DBT therapist, she’s seen the positive impact of using DBT skills in her own life, and is strongly committed to helping clients live meaningful lives that are aligned with their values.

Priya has an interest in perinatal mental health and working with BIPOC populations, and she strives to integrate a social and racial justice lens into her work. While being a therapist has brought a lot of meaning to Priya’s life, she tries not to take herself too seriously, and gets much joy from being a mum, being in nature, and cuddling with her dog.

Jay Indik

Jay Indik

Licensed Clinical Social Worker (LCSW)

Jay brings his compassion, creativity, and equanimity to support each person who seeks therapy.. He believes that what makes each person happy is connected to their deepest sense of what is important. Jay listens for how each client can idiosyncratically transform their suffering into a happier life. As a result of working with Jay folks’ learn to address unwanted behavior, regulate their emotions, recover from individual or cultural trauma, repair relationships, and organize their behavior consistent with their values Jay has intensive training and has practiced the following modalities for decades: DBT, Narrative Therapy, Somatic Experiencing, Sensory Modulation, Psychodynamic Treatment and Expressive Arts Therapies. Jay specializes in working with couples, parents, parent child dyads and young adults, as well as with individuals from mid-life through retirement. Jay’s experience as a theater director, parent, teacher, and executive combined with his knowledge of research validated treatments allows him to best relate and serve each individual.

Jay has two adult children (one daughter, one non-binary), a “Real Dads Love Trans kids” t-shirt, and one amazing grandchild he watches one day a week.

Ari Tavano

Ariana Tavano

Licensed Clinical Social Worker (LCSW)

Ari Tavano is a licensed clinical social worker (LCSW). She has worked in an array of clinical settings for over ten years, and utilizes the diversity of her experience to foster a therapeutic frame rooted in curiosity and empathic regard. She specializes in working with those looking to cultivate self-growth, increase interpersonal efficacy, and develop an affirming relationship with their internal worlds.

Ari extends a humanistic approach to her work by nourishing the whole self – according to one’s intersectionality and inherent wisdom. She is trained in DBT and other treatment modalities, including CBT, Existentialism, and Trauma Theory. She harmonizes the concepts of behaviorism and intuitiveness of relational healing, with opportunities to explore psychedelics and expanded-state work.

Ari invites you to build capacity for both processing and playfulness. She prioritizes humor and is often found in the ocean, on the dance floor, and imagining her next adventure. Ari has also worked as a licensed public school teacher in Hawai’i and documentary photographer in South Africa. She is committed to equity, inclusion, and the pursuit of social justice.

Alyson Barry

Alyson Barry, PhD

Licensed Clinical Psychologist

Alyson Barry is a licensed clinical psychologist (PhD). Since 2005, she’s gained experience in diverse areas of practice, including inpatient hospitals, intensive outpatient programs, community mental health, and private practice. Alyson came to DBT in 2013 through her own yoga and meditation practice, which led her to seek additional training in mindfulness-based therapies. Drawn to work with people who’ve experienced developmental trauma, she begins by addressing what’s happening in the present, helping her clients develop practical skills that fundamentally improve how they interact with themselves and the world around them. As a result of this work, this can over time, set the stage for healing the older wounds. She believes in a collaborative and consent-based treatment approach, working to ensure that clients understand and are in agreement with any diagnosis or therapeutic technique. She hopes that this transparency can help to create an environment of respect for her clients’ choice, autonomy, and knowledge of themselves. She is also a big believer in bringing humor and irreverence into therapy. In her free time, Alyson enjoys snorkeling, hanging out with her cat, and spending time with friends. Alyson is available to work via telehealth with clients in California, Colorado, and Florida.
Heather Macbeth

Heather Macbeth

Licensed Marriage & Family Therapist (MFT)

Heather co-founded the Oakland DBT & Mindfulness Center in 2012. She is a licensed MFT. She offers a relational, somatic, experiential and humanistic approach to her work and is committed to relieving psychological suffering. Her style is both compassionate and gentle as well as directive and aims to be supportive of each person’s unique needs. Her work focuses on emotion regulation, changing persistent cycles of self-blame, listening more closely to intuitive knowing and increasing self compassion. She is committed and dedicated to helping her clients have a life where they can find themselves thrive vs. just survive. Working as a therapist, clinical supervisor, skills group and workshop facilitator has brought her a lot of joy. In addition to a private practice setting she has worked in community mental health organizations with disenfranchised youth and families and in public schools as a Behavioral Specialist. Heather works with adults and teens. She is intensively trained in DBT and other treatment modalities such as; Gestalt, Psychodynamic, MBSR, ands Expressive Arts. She is certified in EAP (Equine-assisted psychotherapy) and offers equine-facilitated learning workshops in the Bay Area. Additionally, she has received her training in Ketamine Assisted Psychotherapy through the Polaris Insight Center in San Francisco and is inspired by the potential healing benefits of expanded states of consciousness work.

In her free time, and in ideal worlds, she is exploring jungles, hot springs, beaches, hanging out with animals (large and small), enjoying good food, travel and most importantly time with loved ones.

Christine Benvenuto

Christine Benvenuto

Licensed Marriage & Family Therapist (MFT)

Christine is a Licensed Marriage and Family Therapist and the co-founder and Executive Director of the Oakland DBT and Mindfulness Center. She brings over 25 years of experience in mental health to her work, with a background in working with people in all walks of life in residential, outpatient and home based settings. A systems thinker, valuing sustaining relationships, she works with individuals, couples and groups, with a strong belief that small shifts can create dynamic changes.

She blends a lifetime of interest and practice in somatics, meditation, embodiment, psychedelics and the arts with a passion for social justice, nature and thriving ecosystems. Her mentors are psychologically savvy, center co-existence, value differences and maintain a sense of humor.

Her professional training spans from depth oriented, expanded state and attachment based to behavioral styles of treatment. She co-creates a therapeutic container that feels collaborative, warm, dynamic, thoughtful and deeply resonant.

She works with individuals, couples and groups, offering ongoing weekly therapy, Ketamine-Assisted Psychotherapy and Consultation.

Along side of her professional life, Christine is grateful for her extended web of relationships as daughter, sister, wife, friend, step-mom and community connector.