How Your Phone Holding Posture Affects Anxiety Levels

Using your phone in a slouched posture may be silently worsening your anxiety. With smartphones becoming extensions of our hands, hunching over screens has become second nature—and so have its health consequences. Dr. Suzi Schulman, a chiropractor, recently went viral for highlighting how posture isn’t just a physical concern; it can deeply affect your emotional wellbeing.

“Your posture can actually affect your mood and mental state! People who walk or sit in a slouched position often experience more depression and unhappiness,” Schulman explained. “Sit up straight, and you may feel more alert, happy, and confident.”

While her words may sound anecdotal, research supports the connection. Dr Priya Raghavan, Consultant Psychiatrist at Cadabams Hospitals and Rehabilitation Centre, elaborates that there’s a scientifically recognized link between poor posture and anxiety. “This connection is based on embodied cognition, the idea that our body’s state can directly shape our thoughts and emotions,” she says.

How Posture Affects Mood

According to Dr. Raghavan, a hunched or slouched posture sends specific messages to the brain, reinforcing low energy and anxious feelings. “In contrast, sitting upright encourages alertness, confidence, and improved mood,” she notes.

Poor posture also influences physiological functions essential to mental health. “It can affect breathing patterns, circulation, and even hormone regulation—factors that collectively increase fatigue and stress,” she adds.

Bad Posture Trigger Anxiety or Depression?

While bad posture by itself doesn’t cause depression or anxiety, Dr. Raghavan says it can worsen existing conditions. “When someone with anxiety or low mood maintains a collapsed posture, it reinforces negative self-perception, creating a feedback loop where body and mind perpetuate each other’s distress,” she explains.

Posture also impacts how others view us—and how we view ourselves. “Standing tall changes not just your physiology but your social presence. It improves how others engage with you, which boosts self-esteem and promotes positive emotions,” she notes.

How Quickly Does It Make a Difference?

The shift can happen surprisingly fast. “Studies show that even two or three minutes of poor posture can influence mood and hormone levels,” Dr. Raghavan says. “The real issue is when this becomes your daily default—hours spent hunched over a screen can, over weeks or months, lead to a chronically low emotional state.” However, she adds that the degree of impact varies from person to person, depending on individual resilience and baseline mental health. How Your Phone Holding Posture Affects Anxiety Levels

Mind Your Posture

Dr. Raghavan suggests simple changes to protect your mental and physical wellness:

• Keep your phone at eye level: Maintain a neutral spine; prop up your arms if needed.

• Take posture breaks: Reset every 20–30 minutes. Stand tall, roll your shoulders back, and lift your sternum slightly.

• Do mindful body scans: Periodically notice how you’re sitting or standing.

• Strengthen and stretch: Try chin tucks, shoulder squeezes, or doorway stretches to open the chest and counteract slouching.

“Every time you choose an upright, open posture, you signal confidence and safety to your brain,” Dr Raghavan concludes. “This small physical shift helps regulate your nervous system, balance your hormones, and support long-term mental resilience.

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