Smartphones are everywhere, and doomscrolling has become the norm. With most of us hunched over our devices all day, new health complaints keep surfacing. Chiropractor Dr Suzi Schulman recently posted a reel arguing that slouched posture is actually causing anxiety. "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!"
It may sound like an exaggeration, but science supports the claim. The Indian Express spoke with Dr Priya Raghavan, Consultant Psychiatrist at Cadabam's Hospitals, to understand the connection.
The mind-body link behind posture and mood
"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 told indianexpress.com. "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."
"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." Posture also affects breathing patterns, circulation and hormone levels, which can contribute to fatigue and stress and exacerbate depressive or anxious feelings.
Can slouching cause depression or anxiety?
Posture alone may not cause a clinical condition, but it can worsen one. "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 noted. Posture also shapes how others perceive you, and standing or sitting tall can boost self-esteem and reinforce positive emotions.
How quickly it takes effect
The effects can be surprisingly immediate. Studies show that holding a poor posture for as little as two to three minutes produces measurable changes in mood, energy and hormone production. "The real danger 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," Dr Raghavan said, adding that the impact depends on baseline mental health, physical resilience and overall stress.
Four practical fixes
- Keep the phone at eye level so the cervical spine stays neutral. Prop your arms on a pillow if needed.
- Take frequent postural resets. Stand and stretch every 20 to 30 minutes, and try a "proud" posture: shoulders back and down, sternum lifted, chin gently tucked.
- Do mindful body scans. Periodically ask yourself, "How am I sitting right now?"
- Strengthen and stretch. Chin tucks, shoulder blade squeezes and doorway stretches 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," she concluded.
Support at Cadabam's Hospitals
Posture is one lever among many. If anxiety, stress or low mood are affecting your daily life, Cadabam's Hospitals offers expert psychiatric assessment and therapy that address the whole picture, body and mind. Our team is here to help.