Not only does feeling sad or anxious make you slump, but the physical act of slumping itself can trigger or worsen these negative feelings (image source: pixabay)
Smartphones are now everywhere, and doomscrolling seems to be the new norm. With a majority of us hunching over our devices throughout the day, users are occasionally reporting new health issues. Dr Suzi Schulman, a renowned chiropractor, recently posted a reel addressing one such challenge. Schulman highlighted that slouching posture is actually causing anxiety in many people.
“Your posture can actually affect your mood and mental state! People who walk or sit in a slouched position often have increased feelings of depression and unhappiness. So, sit up straight and you may feel more attentive, happy, and confident!” Schulman explained.
While this may sound like an exaggeration, science supports her claim. To better understand the connection, we spoke with Dr Priya Raghavan, Consultant Psychiatrist at Cadabams Hospitals and Rehabilitation Centre.
“Yes, there’s a fascinating and scientifically supported connection between poor posture, especially the kind we adopt while using mobile devices, and an increased risk of anxiety and mood disorders,” Dr Raghavan explains. “This link is rooted in a concept called embodied cognition, which posits that our physical body and its state can directly influence our thoughts and emotions.”
She adds, “Our body and mind are deeply connected. A slouched or hunched posture can send signals to the brain that reinforce feelings of low energy, sadness, or anxiety. Conversely, an upright posture promotes alertness, confidence, and can even improve mood.”
Dr Raghavan further points out that posture influences physiological processes tied to mental health. “Sitting or standing in a slouched position can impact breathing patterns, circulation, and hormone levels. This can contribute to fatigue, stress, and exacerbate depressive or anxious feelings.”
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According to Dr Raghavan, posture alone may not cause clinical depression or anxiety, but it can worsen pre-existing conditions. “For someone already experiencing anxiety or low mood, poor posture can reinforce negative self-perceptions and heighten stress. It’s part of a feedback loop—the mind affects the body, and the body affects the mind,” she notes.
She also emphasises that posture communicates emotional state to others. “Body language, including posture, influences social interactions. Standing or sitting tall can improve how others perceive you, which in turn can boost self-esteem and reinforce positive emotions.”
The effects can be surprisingly immediate. Studies show that holding a poor posture for as little as two to three minutes can produce measurable changes in mood, energy levels, and hormone production. “The real danger,” Dr Raghavan says, “is the cumulative effect of chronic poor posture. Spending several hours a day hunched over a phone or desk trains your muscles and nervous system to default to this collapsed state. Over weeks and months, it can contribute to a persistent negative emotional baseline.”
However, it is important to note that there is no universal timeline for anxiety triggers due to poor posture. “The impact depends on individual factors like baseline mental health, physical resilience, and overall stress levels.”
A closed, protective body posture sends signals of threat or defeat to the brain (image source: unsplash)
Dr Raghavan recommends a combination of ergonomic awareness, posture checks, and strengthening exercises:
1. Keep the phone at eye level: Keep your cervical spine neutral; use a pillow to prop your arms if needed.
2. Take frequent postural resets: Set a timer, stand up and stretch every 20–30 minutes. One can also go for “proud” posture: stand tall, roll your shoulders back and down, lift your sternum, and gently tuck your chin for an instant confidence boost.
3. Mindful body scans: Periodically check in with your body. Ask yourself, “How am I sitting right now?”
4. Strengthening and stretching exercises: Chin tucks, shoulder blade squeezes, and doorway stretches help counteract forward-head posture and open tight chest muscles.
“By consciously adopting a more upright, open posture, you send signals of confidence and safety to your brain. This helps regulate your nervous system, balance hormones, and support a more positive and resilient mental state,” Dr Raghavan concludes.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
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