Too many Slack channels? Here's how to manage tech anxiety at work

Workplace Wellness

Sep 25

Written By Calm Editorial Team

Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA

Notifications from too many Slack channels, emails, or other tech platforms at work can lead to anxiety and burnout. Learn 8 tips to help you manage your tech overwhelm.

Imagine you’re mid-sentence, working on a project that’s due tomorrow, when Slack lights up with a new message. It’s your colleague asking if you can take a look at something. Then, an email with another request from your boss. Suddenly, you’re distracted, feeling obligated to respond to everything immediately, and your stress level starts to rise.

This experience is indicative of tech overwhelm, and unfortunately, it’s all too common in the modern workplace. Dealing with too many Slack or Teams channels, endless email threads, and constant Zoom meetings can create a low-level hum of stress that never really goes away. Instead of helping you collaborate, these tools can make it harder to focus and get into a workflow.

If you’ve started feeling worn down by the sheer volume of workplace communication tech, you’re not imagining it. The overload is real, but luckily, there are ways to cut through the noise. They just require some boundaries and a little tech know-how.

Why work communication tech can trigger overload

On paper, communication tools are meant to save time. Slack was built to cut down on email, Zoom allows for remote meetings, and Teams helps to keep projects on track. But juggling all of them at once often feels like another job on top of your actual work.

Science backs this idea up: Every ping or notification interrupts your focus. Research shows it can take several minutes to recover from even a small distraction, and over the course of a single workday, this can add up to hours of lost concentration. So if you’re ending each day exhausted, feeling like you got pretty much nothing done, that’s actually very normal.

Unfortunately, there’s also a pressure to be available at work at all times. If you’re constantly navigating alerts from various tech platforms, your nervous system can get stuck in overdrive. Add in the hidden mental load of deciding which channel to use, which meeting to attend, and which email deserves a response, and the overwhelm can hit a fever pitch. If left unattended, this can lead to stress and burnout.

How to reduce tech overwhelm at work: 8 mindful tips

If you’re drowning in too many Slack channels, a clogged inbox, and back-to-back Zoom meetings, it might feel impossible to focus. The good news is, most of these tools have settings and features designed to help you take back control.

While you might feel some guilt for taking space, it can help to adjust your mindset to feel more comfortable with work boundaries. These tips can help you reclaim some mental space, protect your focus, and feel more mindful throughout the day.

1. Clean up your channels and inbox

It’s okay to leave channels. (Yes, really.) If a Slack or Teams channel isn’t directly relevant to your role or your current work, it doesn’t need to take up mental space.

Start by looking at the ones you use every day, and keep those. Allow yourself to let the rest go, provided it’s okay with your manager or boss. If you can’t leave entirely, consider muting notifications so you can check in only at the times that are most suitable for you.

In terms of email notifications, turn those off first. Then, use folders and filters to separate your urgent emails from newsletters and unnecessary threads you’re simply tagged on. Seeing fewer messages in your main inbox makes a surprising difference in stress levels, and it’s easier for you to figure out what needs priority.

2. Set a status (and actually use it)

Slack, Teams, and even email have features that allow you to set statuses, so people know you’re in a focused time, away from your computer, or otherwise unavailable. Make sure to use them. Creating a timed status indicating how long you'll be offline can help set expectations with your coworkers, and also allows you to pause without guilt.

Another way to prevent people from filling up your day with meetings is to block your calendar. That way, coworkers see that you’re not free for another Zoom meeting, and you get to protect the space you need to get real work done. It can also be helpful to discuss with your direct manager whether a meeting is required or optional.

3. Set boundaries with notifications

You don’t need to be aware of every emoji reaction or every thread. In Slack or Teams, adjust preferences so only direct mentions or keywords (like “urgent,” your name, or a project code) trigger alerts. For email, turn off desktop alerts altogether and check your inbox at specific times during the workday.

On mobile, take it a step further: turn off notifications after hours or set custom “do not disturb” times. This is especially important if you have coworkers in other time zones who might accidentally pull you back into work late at night.

💙 Protect your mental health at work more effectively with A Secret to Better Boundaries with Jeff Warren.

4. Establish digital office hours

Constantly checking Slack or email keeps your brain in reactive mode, which prevents productivity. Instead, choose two or three specific times during the day when you’ll check and respond to messages before logging off again.

Let your team know you’re doing this so they don’t assume you’re ignoring them. This helps reset expectations and gives your brain some uninterrupted time to think deeply.

5. Use built-in task tools

Both Slack and Teams allow you to save or pin messages, so you don’t lose track of anything that requires a follow-up. Click “Save for later” on Slack or “Pin” on Teams if you get a message that you know needs attention, but just don’t have the bandwidth to follow up on right that second.

Later, you can review your saved items like a to-do list instead of digging through endless threads. You can even flag emails and bookmark them in the same way.

💙 Learn how to give your full attention to your tasks during the Build Back Your Focus session with Jay Shetty.

6. Choose not to respond immediately to non-urgent tasks

Not everything needs an instant response. If someone gives you a non-urgent request, it’s okay to wait to respond, or just let them know you’ll get back to them later. If you normalize slower replies when the stakes are low, others will likely follow suit.

This might feel uncomfortable at first (especially in fast-moving industries), but you’re creating the change you want to see. This creates a ripple effect that gives others permission to slow down as well.

6. Rethink having so many meetings

You may not need to hash every conversation out for 30 minutes on Zoom. If your schedule feels overloaded, you can ask your manager or boss about working async, especially if you just need to share updates. If you’re in a leadership position, making changes like these can help your colleagues feel less overwhelmed and stressed.

Often, a short Slack thread, a recorded Zoom, or a shared doc can work much more effectively. If you do need a meeting, try to keep it as short as possible to reduce overwhelm.

8. Discuss norms and expectations with your team

A lot of work tech chaos comes from unclear expectations, and many times, even if we think our coworkers need instant replies, that’s likely not the case. If things feel too draining, ask for some changes — maybe fewer meetings, dedicated focus time for everyone, or a timeframe in which to reasonably reply to emails or messages.

Bringing up these concerns might feel awkward, but most people are relieved when someone suggests clearer communication ground rules. Even a light team agreement can make a huge difference.

💙 Explore how to advocate for yourself with Kind Communication as part of the Mindfulness at Work series with Tamara Levitt.

Too many slack channels FAQs

I’m in too many Slack channels — what do I do?

It’s normal to find yourself in dozens of Slack channels and then feel pressure to monitor all of them. But you don’t need to… especially if they’re not relevant to your current workload.

Start by leaving or archiving the channels you never open. If you’re in some channels that you only need occasional updates from, mute notifications and simply look at them when you need to catch up. You could make a ritual out of it: just review and archive old channels every week to prevent the same issue from happening again.

Can messaging systems like Slack cause anxiety?

Yes. Constant pings trigger your brain’s “urgent” response system, even if the message isn’t urgent at all. Over time, this can create a sense of anticipatory stress, and you might find yourself waiting for the next notification, checking the messaging app compulsively, or feeling guilty if you’re not available immediately.

Turning off non-essential alerts and setting clear boundaries (like hours where you ask that nobody disturb you) can help break the cycle and reduce the anxious pull.

How do I deal with tech overwhelm at work?

If you’re feeling overwhelmed, start by identifying the exact thing that’s draining you — whether that’s Slack, Zoom meetings, or simply a messy calendar. Once you’ve figured it out, dedicate time to one platform at a time.

This could involve setting up an email filter, logging out of Slack for part of the day, or blocking your calendar for deep work so that no one can schedule meetings with you during that time. The more you can consolidate or streamline, the easier it becomes to focus on what matters.

What is meeting fatigue?

Meeting fatigue is the mental exhaustion that builds from too many back-to-back discussions, especially when they lack focus. It’s not just about the hours spent in meetings. In fact, if you keep context switching, it takes longer to return to the tasks you were trying to complete before the meeting even began.

To counter it, aim to decline meetings if you aren’t an active participant. Instead, suggest async updates when possible, and put some focus time in your calendar when nobody can schedule meetings with you. Protecting a few blocks of uninterrupted time can make the rest of your meetings feel less draining.

How do I beat Zoom fatigue?

Video calls are uniquely draining because your brain works harder to process facial cues while staring at your own image. To ease the load, shorten meetings whenever possible, and skip video if it isn’t essential.

Hiding self-view, standing up for part of the call, or taking notes on paper can also reduce the strain. If possible, try to space calls out and not have them run back-to-back. Even if it’s just a couple of minutes before you have to hop on another one, those micro-breaks give your brain time to reset before diving into the next conversation.

What if my workplace expects me to always be available?

An “always on” culture can blur the line between work and personal time. You may not be able to change it overnight, but you can set boundaries that protect your balance.

One option is to clarify what counts as urgent, and agree on how to be reached in those cases — maybe a phone call, so you’re not tied to your computer all day. You can also use status messages or scheduled send features to signal when you’re offline.

Framing it around sustainability helps, too: People are much more likely to let you recharge if you give them a clear timeframe of when you’ll be back, ready, and focused on productivity.

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Calm Editorial Team