Unrelenting anxiety or panic that occurs every time your smartphone is out of sight is a sign that may indicate nomophobia. We figure out how else this condition manifests itself and share ways to reconsider your relationship with your gadget.
What is nomophobia
Nomophobia , also known as phone addiction, is the fear or anxiety that a person experiences when thinking about being physically without their phone or simply not being able to use it, such as because the battery is completely dead or because they need to turn on Airplane Mode on an airplane.
The name of this condition is an abbreviation of the phrase “NO MObile PHOne phoBIA” (phobia of not having a mobile phone). The term was first used in 2008 in a study by The Post Office UK and YouGov. The companies aimed to check whether excessive use of mobile phones can cause anxiety disorders. It turned out that it can: 58% of men and 47% of women surveyed reported excessive attachment to the gadget.
The discomfort of being without a phone is understandable: almost all processes are now resolved through it – from communicating with family and friends and shopping to work issues and organizing trips. However, worries alone do not indicate nomophobia. This condition is characterized by much more serious manifestations:
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The strength of fear, panic or anxiety should be disproportionate to the situation . For example, being afraid that your smartphone is about to run out of battery in a taxi at night is a normal reaction. But if a person is literally shaking because he forgot his gadget at home when he went out for 10 minutes to get groceries, that’s already a warning sign.
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Anxiety is impossible or almost impossible to control . It is difficult to convince yourself that nothing terrible will happen while the phone is in the next room.
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The fear of being left without a gadget is constant. And this state has been going on for at least six months.
Why does nomophobia appear?
It’s hard to say exactly when a simple attachment to a smartphone turns into an addiction. However, there are several risk factors:
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lack of strong offline relationships;
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low self-esteem;
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frequent and excessive use of a smartphone – this also includes doomscrolling, as well as remote work, which is entirely tied to online communication;
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experiencing a traumatic event that occurred due to the lack of a telephone or connection on it;
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a strong attachment to a gadget – for example, as the only source of information or entertainment.
Nomophobia can also be a consequence of other fears, addictions and conditions. Among them are social phobia, agoraphobia (fear of crowds), alcohol or gambling addiction (especially if bets are made on online platforms), generalized anxiety disorder.
If a person or their relatives have had mental health problems before, the risk of developing nomophobia may also be higher. If there is a phone addict in the environment – also. And some studies say that women, neurotics, people who have difficulty coping with change, and extroverts are more prone to nomophobia.
What symptoms may indicate nomophobia
Signs of phone addiction vary. They can be divided into three groups.
Behavioral symptoms
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Distancing from live communication and all offline activities . A person with nomophobia may distance themselves from friends and family, ignore holidays and professional events for fear of missing something important online.
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Constant attempts to put the smartphone on charge . The battery at 80% already makes the hand reach for the cable. It is also extremely difficult for nomophobes to force themselves to turn off the phone completely, for example, on a plane or in a movie theater.
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Regularly check your gadget for new messages or pop-ups . It doesn’t matter whether you heard the notification sound or not.
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Carrying your phone with you at all times . Not necessarily only on the street: it is important for a nomophobe to keep the gadget close at all times, including when going to the shower or toilet. During the day, a person may often feel their clothing pockets or look in their bag to make sure the gadget is in place.
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Using a phone in places where it is prohibited . For example, in a theater during a performance. Before going to a new place, nomophobes may first check if there is Wi-Fi or how things are with the quality of mobile communication. Because of this, going out with them for a barbecue or hiking is almost impossible.
Psychological symptoms
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Difficulty completing daily tasks when your phone is not nearby . Trouble concentrating, or even feeling out of control.
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Sleep disturbances . May be caused by the fear of missing an important notification or worries about the smartphone not being plugged into an outlet.
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Anxiety or panic in response to a disruption in the usual scenario of interaction with the phone . For example, the gadget has turned off or is lost, the Internet or mobile communications have disappeared or are working poorly, circumstances do not allow you to go online and post a new message or write a message.
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Putting yourself into a state of anxiety in advance . This happens before an event during which you will have to be without your phone or will not be able to use it in the usual way, for example, a flight on an airplane, a doctor’s appointment or an operation.
Physical symptoms
They are less common, but can occur as a reaction of the sympathetic system in response to stress. If a person is away from the phone or unable to use it, the body can trigger the “fight or flight” response. The hormones adrenaline and cortisol will be released, and symptoms typical of such conditions will appear : increased heart rate, nausea, headache, muscle spasms, increased fatigue, or even a panic attack.
How to get rid of nomophobia on your own
Nomophobia can seriously affect life. Due to the constant need to be near the phone, a person can be distracted from studying or working. As a result, they risk losing productivity, and sometimes even finding themselves in deadly situations – for example, if the desire to look at the screen appeared while driving a car. Nomophobia can affect the daily routine, relationships with colleagues, friends and relatives.
The good news is that it is possible to get rid of this addiction or at least significantly reduce its impact on your life on your own. But it will take time and willpower.
Gradually reduce contact with the phone
Literally leave it in the next room for a short time. At the start, if it is very difficult, you can limit yourself to at least 10-15 minutes a day, gradually increasing the time. It will also be useful to look into the smartphone settings and enable restrictions on the use of your favorite applications, for example, social networks and messengers.
Take away some of the phone’s functions
A smartphone can now replace a whole bunch of other devices. It’s convenient, but if you’re addicted, it’s better to take away at least some of its tasks. For example, you can start wearing a wristwatch (a regular one, not a smart one): you won’t have to look at the screen to find out the time. Another option is to get a speaker with a voice assistant: if you need to check something on the Internet, you can simply ask a question, avoiding contact with your smartphone.
Make your smartphone screen black and white
Depriving your display of colors can reduce your desire to constantly scroll through your social media feeds. Simply because a black and white picture looks less attractive – all the pictures, videos, and apps will look monotonous.
Switching to this mode is easy through the gadget settings. On Android devices, go to the section “Accessibility” – “Visibility enhancement tools” – “Color correction”, then select “Grayscale” and move the slider opposite “Off”. On iOS smartphones, the order is different: “Settings” – “Universal access” – “Display and text size” – “Color filters”. Then you need to move the slider opposite “Color filters” and click on “Grayscale”.
Create a “fear ladder”
Each step in it is a trigger that causes a reaction. The bottom one is the weakest, for example, a phone lying in a bag. The top one is the strongest, for example, a switched off phone. You need to write down the top of such situations on paper, and then deliberately face each of them in turn, starting with the bottom step.
Important : it is better not to add situations that can objectively be dangerous to the “ladder”. For example, it is normal to be afraid of being left without a phone at night away from home, but practicing this in practice is risky.
Find an activity where you can’t use your phone
Swimming, reading (but necessarily a paper version of a book or magazine), quiz, yoga – any option will do. Only two conditions are important:
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The activity should be enjoyable.
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You need to put your phone aside for a while.
Review your habits
Nomophobia itself is associated with strong experiences, but if they are fueled by stress from other causes, the symptoms can intensify. Therefore, it is worth trying to combat stress and its impact on life. To do this, you can review your diet, include workouts in your weekdays, reduce the consumption of caffeine and other stimulants of the nervous system, and also try to maintain a sleep schedule.