Cell phone and Internet addiction is a growing problem, often affecting even very young people. In this small device you can find everything – your ID card, access to your bank account, store for food for your pet, a way to talk to friends and family, movies and TV series… It sounds great, but unfortunately it also has its dark side, which is called phonoholism. Find out where its source is, what are the symptoms of such phone addiction and how can it be remedied?
Phone and Internet
To understand what phonoholism, and by extension nomophobia, actually is, one must first of all lean into its nature and source. Smartphones and the Internet have quickly become an integral part of everyday life. Technology has changed our world once and for all. You probably can no longer imagine functioning without all the conveniences they provide. You would react with horror if someone told you to go to the post office to send a money transfer there, or to look up information in a library encyclopedia or dictionary, instead of searching for issues of interest on the Internet in a second. Movies, games, social media – these in turn provide you with daily entertainment, available at your fingertips. Unfortunately, smartphones are not only a significant convenience in life, but also a danger. Indeed, more and more people are betraying the symptoms that characterize phone addiction.
What is phone addiction?
Specialists now categorize smartphone addiction as a behavioral addiction, that is, an addiction that involves compulsive performance of certain activities and actions. Other behavioral addictions include shopaholicism, workaholism, among others. This means that no substance is involved. It is also defined as an exaggerated interest in one’s cell phone and constant use of it. It can affect anyone, regardless of age, education, occupation or earnings. The constant need to check one’s phone involves a compulsion to constantly use the network or smartphone. It appears in children and adults and can have a disastrous impact on their lives. It is characterized by various symptoms, but the most recognizable is the very long time a person spends with a phone in hand.
Smartphones are now in the pocket, backpack or purse of almost every person, whether a child or an adult. The addiction is related to the fact that incessant use of the phone has a negative impact on many aspects of daily life, such as work, study, household duties or contacts with loved ones. Despite this, the addict still reaches for the smartphone and spends most of his time with it. He is unable to put it down and engage in other activities.
Phonoholism or nomophobia
When looking for information on phone addiction, you are bound to come across terms such as phonoholism or nomophobia. Phonoholism is what is meant by phone addiction and the constant need to use it. Nomophobia, on the other hand, is the name for a phobia that involves not having access to a cell phone. The word was formed from an English phrase that reads “NO MObile PHOne phoBIA.” This phobia is considered precisely one of the symptoms of addictions related to phones and the Internet. It is defined as a state of anxiety or mental discomfort that occurs when an addict feels that he or she is in danger of losing access to the phone or the web.
Causes of cell phone addiction
Where does phone addiction originate? First of all, it is worth realizing that specialists consider it one of the diseases of civilization. Certainly, people who are generally prone to addictions of various types are more likely to suffer from it. Sometimes the problem affects shy, closed-minded people, for whom the mediation of the phone makes it easier to feel more confident and thus establish relationships with others. In addition, the use of a smartphone provides the brain with many pleasant sensations. This is because we find in it entertainment, excitement and strong stimuli, which are easy to become addicted to. At such a point, it is not difficult to lose control of how much time we spend browsing the phone or the Internet. Children and teenagers are particularly susceptible, but don’t forget that it is possible for adults to become addicted to the phone. They are increasingly struggling with this problem, and phones are beginning to dominate every moment of their day. Phone use can serve as a form of escape from stress, boredom or emotional difficulties. Seeking entertainment and distraction on the phone can be a way to temporarily alleviate negative emotions, which leads to reinforcing the addiction.
What are the symptoms of phone and Internet addiction?
You are probably wondering how you can recognize that you are addicted to your phone. This addiction can be easily diagnosed thanks to the characteristic symptoms that accompany it. The first alarm signal is usually the very long time (several hours a day) that a person spends with a cell phone in his hand. Other symptoms of Internet or smartphone addiction include a compulsion to use the phone – to send messages or call others, a compulsion to check social media. Symptoms involve neglecting all responsibilities and the need to constantly check notifications on the phone, limits relationships with others,narrows contact to those on the phone.
Phone addiction is a problem, also known as cell phone addiction syndrome or nomophobia. It is a condition in which a person has difficulty controlling the use of a cell phone and experiences negative consequences associated with its excessive use. The most common symptoms of phone addiction are:
- Inability to limit phone use. A person who is addicted to the phone may have difficulty controlling the time spent using the device. Despite stipulations that he or she will limit phone use, he or she may spend a significant amount of time browsing social media, playing mobile games, viewing news or surfing the Internet.
- Anxiety or irritability. A person with a phone addiction may feel anxious or irritable when he or she does not have access to the phone or is separated from it. She may feel anxious if she can’t check messages, social updates or other online content.
- Inability to concentrate. Phone addiction can affect the ability to focus. An addict may find it difficult to concentrate on real-world tasks or conversations because he or she is constantly thinking about his or her phone or feels the need to check displays….
- Social withdrawal. Phone addiction can lead to social withdrawal. The addict may avoid interacting with other people in favor of using the phone. He or she may prefer online communication over face-to-face interactions with others.
- Neglect of responsibilities. Phone addiction can cause neglect of school, work or personal responsibilities. The addict may find it difficult to meet deadlines, maintain appropriate relationships with others or carry out daily responsibilities.
- Mental health problems, phone addiction can contribute to serious difficulties e.g. depression, anxiety.
- Physical symptoms. Some phone addicts may experience physical symptoms and affect our health. We may experience, for example, headaches, sleep problems, muscle tension or vision problems related to excessive focus on the phone screen.
My beloved smartphone. Relationships vs. phone addiction
If your loved ones are pointing out to you that you are constantly absent-minded in spirit or perpetually sitting with your nose in your phone instead of spending time with them, going out for a walk or talking, you may have a problem and are addicted to your phone. If, at work, your boss lets you know that you are performing your duties less well, are not concentrating on them properly and are more interested in what is displayed on the color screen, then you should also start to wonder if perhaps your phone is taking up too much of your time during the day. At such moments, the reports sent by the device can come in handy, telling you how much time you’ve spent browsing fascinating apps or checking social media. You will then notice how much they occupied your attention, causing you to lose space to cherish completely different aspects of your life.
Phone addiction and FOMO
Another important point is that digital stimulants very often occur together with FOMO(fear of missing out), which is the so-called fear of missing out on something important – for example, information, a message from a friend or another thing that is published online. In such a situation, a person in the habit will constantly refresh social media or news feeds to stay up to date and not miss anything that has been put online by other people. This can apply to adults, as well as in children and adolescents. Addiction is closely associated with unhealthy habits of constantly checking the phone and with the addiction itself.
Effects of phone addiction
Like all other disturbing habits, Internet and phone addiction has its painful consequences, which translate into the quality of life of the person stuck in the clutches of addiction. So what exactly are the consequences of phone addiction ? First of all, in such a situation, there will most likely be a neglect of all daily duties. Addicts will not be able to win over the urge to reach for the phone. Their family relationships will also be affected, as the smartphone addict will prefer to spend his time on games or social media, instead of spending it with his spouse or child. Symptoms can also have a physical aspect – sweating, palpitations, abdominal pain or headaches, and even the appearance of shortness of breath.
Neglect of duties or contacts with loved ones can have dire consequences. Lack of fulfillment of daily obligations, mess at home, or even losing your job or having to repeat a grade if your child is addicted – all of these are possible if the addiction gets out of control and dominates your life. This is because there will be no room in it for anything else but the phone and the stimuli that the use of this device brings. You will do everything to keep your battery always charged. Deteriorating mood and anxiety on top of that will make it slowly become almost impossible to deal with the effects of neglect on your own.
In conclusion, the effects of smartphone addiction will be seen primarily in the fulfillment of daily tasks. Through this addiction, the order at home, your pets and therefore playtime and walks with them, relationships with others that will be neglected in favor of online use and other such aspects may suffer. In the case of schoolchildren or students, this will affect their academic performance, and thus may also affect the results of exams, further education, and thus their future.
Phone addiction in children
If your child or another person close to you is struggling with addiction, be their support. Help them find balance in their lives and, for example, get involved in planning various activities to fill their day instead of spending time with their phone. Cheer them on in every effort so they know that even when they are weak or make a mistake, they can count on you. Don’t let them face such a problem alone, especially if they are children. After all, phone addiction is an addiction that many adults cannot cope with. In the case of teenagers and younger kids, the situation is all the more difficult because a huge part of their lives, and those of their peers, is played out on smartphones or social media. Children often play games on their phones, watch cartoons, and it is very easy to stop controlling the time they spend with their phone in hand. A parent should therefore be aware of these dangers and react to what is happening to their child if necessary.
How to treat phone addiction?
You already know what phonoholism and nomophobia are, and you also realize what their symptoms are and what effects they have. So it’s time to answer the question of how to treat phone addiction. The first step is to recognize that you have a problem with uncontrolled phone use. Comments from loved ones, co-workers or, finally, phone reports stating the amount of time you’ve spent browsing apps – all of these can act as an alarm, warning you that your smartphone use is starting to get out of control. If your addiction isn’t very developed yet, you can try to manage it yourself and introduce some healthy habits into your life.
For example, start by controlling the time you spend on your phone. Set yourself limits on your use of various types of mobile devices. There are apps that trigger locks when you exceed the daily time you can spend on your smartphone. You won’t wean yourself from spending time with your phone on the first day. It always takes time to make changes, and you also have to be prepared that it will be difficult and you will probably break your resolutions several times. However, this is not a reason to abandon them, just to patiently make more attempts. Time without a phone will slowly become real time for you.This will allow you to overcome your addiction.
How to deal with addiction?
Here are some shortcut strategies that can be used in the treatment process:
- Awareness and monitoring. The first step is to understand and become aware of the problem. You should realize the negative consequences of your excessive use of the device. Monitoring the time you spend using your phone and consciously keeping track of the situations in which you reach for the device can help you identify patterns and areas for improvement.
- Create healthy habits: Establishing healthy phone use habits can help reduce overuse. Strategies can be employed, such as setting specific times when the phone will be unavailable, designating a screen-free time before bed, and establishing a specific time for tasks and activities away from the phone.
- Time management. It is important to schedule time to complete other important tasks and activities. You should prioritize and set specific time for study, work, social relationships, sports or hobbies. Creating a schedule can help you control your phone use and focus on other aspects of your life.
- Social support. It is important to seek support from loved ones, friends or support groups. You can share your experiences, concerns and progress with people who understand the problem of phone addiction. Engaging in phone-free activities together, such as sports, board games or walking, can also help reduce addiction.
- Substitute activities. In place of excessive phone use, it’s a good idea to find other classes and activities that can occupy attention and provide satisfaction. This could be reading books, learning a new hobby, participating in sports or art activities, volunteering or other activities that are interesting and engaging.
A specialist can help in the fight against addiction
In some cases, however, the addiction will be so far gone that you can’t cope with it on your own. At such times, it’s a good idea to enlist the help of a specialist, such as a psychologist or therapist. You will gain the chance not only to support you in recovering from your addiction, but also to understand what it was coming from. Perhaps there was something going on in your life that made you more susceptible to addiction – were you struggling with stress, a difficult situation at work or in the family, or did you lose your self-confidence? Remember, when you recognize troubling symptoms in yourself that indicate phone addiction, don’t wait. A quick reaction may allow you to recover from addiction faster. Make an appointment – online psychotherapy. Start taking action before your quality of life significantly deteriorates and problems arise that you will find hard to solve.
Keep in mind, however, that therapy and treatment can be lengthy and will require a lot of patience and work on yourself. Cognitive behavioral therapy (CBT) can be an effective tool in treating phone addiction. A therapist working with an addict can help identify thoughts and behavior patterns associated with the addiction and introduce healthier strategies. In the treatment process, it’s good to have the support of loved ones at such times to help you through difficult moments and to rejoice in your recovery process.