My job is programming, so it's hard to divorce yourself too much. However, I went something like 4 years without a cellphone plan (I had a phone, but used it as a mobile computing device). I've never really done social media (a couple of years on Facebook until I figured out what it was). Probably HN (and before it Slashdot) was the extend. But I've gone many years without anything.

In terms of communications, I think the biggest problem is other people's expectations. "Why do you have a cell phone if I can't call you?" They ask. People want to be able to demand your time almost instantly and they have no patience for other methods. If your timeframe for being contacted is a day or two, they just won't contact you.

So, if you do it, be prepared to be the one that needs to contact them. You're the odd person out. Nobody will follow your (to them) weird rules. It can be lonely if you aren't proactive.

Apart from that, I find that social media (especially HN these days, unfortunately) is just depressing. Someone has a bad day. They go on to whatever platform and release their stress by being crappy to someone else. People are depressed, they get some catharsis by unloading their depression on others.

I have to limit my time on HN. Strangely, I hang out on Reddit these days, but only on /r/cheesemaking, which is full of wonderful and cheerful people. For me, this is the key. It's not technology, it's people. The technology brings a lot of disparate people together and often pits you against them for the viewing entertainment of the crowd. Best not to go there, but it's not really technology itself.

In terms of stress levels for communications, I think setting limits for yourself is good. I'm actually very comfortable with being contacted with work. If you send me 100 emails an hour, I'm totally fine with it. Bury me on Slack, and it's OK. I have work habits that allow me to jump back and forth between my work and communication (took me 30 years to get good at it, mind you...) But others sink and I often see it. Communicate your limits and stick to it. If you only check your email once an hour, tell people and just do it. It will (usually) be fine, but you have to be consistent about it.

Again, IMHO, it's not about technology. It's about people. Choose to hang around people you enjoy and who give you energy. Draw defined boundaries for interactions that you can't handle and be consistent. This will give you the best benefit, I think.