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Smartphones have become an inseparable part of modern life, but with them comes a growing concern — the way we hunch over screens for hours at a time. This posture, often called “text neck” or “tech slouch”, is linked not only to neck and back pain but also to rising anxiety levels.

Chiropractor Dr Suzi Schulman recently shared a video highlighting how a simple habit like the way we hold our phones can affect emotional wellbeing . “Your posture can actually affect your mood and mental state! People who sit or walk in a slouched position often experience more feelings of depression and unhappiness,” she said. “Sitting up straight can make you feel happier, more confident, and attentive.”

While this may sound like a wellness trend, the video reflects insights supported by research into the mind–body connection, showing that posture can influence both mood and energy levels.


Slouching vs upright: The impact of phone posture on anxiety and energy

In her viral Instagram clip, Dr Schulman demonstrates two contrasting postures. The first shows a slouched, head-down position, typical of smartphone users, which she explains can reinforce low energy, stress, and negative emotions.

She then switches to an upright stance — chest open, shoulders back, chin aligned — demonstrating the immediate difference in feeling. Schulman emphasises that standing or sitting tall can improve alertness, confidence, and emotional state. Her key message is clear: small adjustments in posture can have a direct effect on how we feel mentally and physically.

Slouching or hunching while using phones creates signals for the brain associated with fatigue, low energy, and stress. This physical feedback loop, often called embodied cognition, means that the body’s position can reinforce feelings of anxiety, sadness, or low mood.

In contrast, an upright, open posture helps regulate breathing, improves circulation, and supports hormonal balance. These physiological changes encourage the release of calming neurotransmitters, promote focus, and enhance overall mental resilience.

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How poor posture quickly affects mood and long-term mental health

The effects of slouching can appear within minutes. Even two to three minutes in a poor posture can subtly alter mood, energy levels, and hormone production. Over time, prolonged hours hunched over a screen condition the muscles and nervous system to default to a collapsed state, contributing to a persistent negative emotional baseline.

Although the timeline varies depending on individual stress levels, physical fitness, and baseline mood, the cumulative effect of poor posture is significant for long-term emotional wellbeing.

A closed, protective posture with rounded shoulders and a forward-tilted head signals threat or defeat to the brain. This triggers the stress response, increasing cortisol and reducing “feel-good” hormones. Over weeks and months, chronic slouching can maintain a state of mild but persistent stress.

Conversely, an open, upright posture signals safety and confidence, helping the brain stabilise mood and reduce anxiety.


Practical tips to improve posture and mood

Dr Schulman recommends conscious adjustments to reduce the emotional impact of poor posture:

• Keep your phone at eye level. Avoid bending the neck down for long periods; use a pillow or arm support if necessary.
• Take regular posture breaks. Set a timer to stand, stretch, and roll shoulders back every 20–30 minutes. Practise a “proud” posture — chest lifted, shoulders down and back, chin slightly tucked.
• Perform mindful body scans. Pause periodically to assess how you are sitting or standing and adjust your posture.
• Incorporate strengthening exercises. Movements such as chin tucks, shoulder blade squeezes, and doorway stretches help counteract forward-head posture and open tight chest muscles.

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