Nomophobia, or mobile phone addiction, is a disorder suffered by millions of people around the world. The alarming thing is that it is something more and more common and that many people suffer without knowing it. The reason for this is the growing presence of the mobile phone in our lives and the growing dependence on it to communicate or always be connected with the world.
Thus, the integration to smartphones of digital elements such as email, instant messaging and social networks are an example of this. Well, although they make life much easier for us by being able to easily contact other people, they also generate great addiction. So no one is exempt from suffering this and other disorders or diseases associated with the excessive use of technology.
Therefore, if you are a mobile phone or smartphone user, you will surely want to know if you suffer from nomophobia. So we invite you to discover this and other answers on the subject below.
What exactly is nomophobia?
The term nomophobia is the acronym for the expression in English “No mobile phone phobia”. Which could be translated as the irrational fear of being without a mobile phone. Something that manifests as an anguish to leave home without a mobile phone. Or being in a place away from home with no battery, no coverage or no network connection.
The term was coined in 2011, after a study conducted by the British Royal Mail post office. Which was commissioned to the YouGov demographic institute, in order to estimate the anxiety suffered by mobile phone users.
The study had a sample of 2,163 people. And it revealed that almost 53% of mobile phone users in the United Kingdom tend to feel anxious. Either when “they lose their mobile phone, they run out of battery or credit, or they simply do not have network coverage”.
According to the study, about 60% of men and 20% of women suffer from this phobia. Regarding the reasons, 55% stated that the fear of being isolated from friends and family was the cause of their anxiety. While only 10% indicated that it was for work needs.
What symptoms do nomophobics manifest?
Although it may be thought that nomophobia is not something we should worry about. The truth is that, as with other phobias, it manifests itself through certain quite real and common symptoms. Among which we can name: anguish, despair, headaches, stomach pain, palpitations, as well as obsessive thoughts and emotions. Of course, the severity of these symptoms differs from person to person.
Who are more likely to suffer it?
Although science has not recognized nomophobia as a disorder. What the experts do recognize is that anyone can suffer it. Although according to studies in this regard, there are risk factors that lead to a person suffering from nomophobia. Among these factors, the main ones are:
1. The need to be constantly connected
2. The large number of utilities and applications that mobile phones have, for which they are also used as a means of entertainment.
3. Problems of insecurity and low self-esteem.
4. Using the phone for work
5. Lack of social skills or difficulty in relating to others, by means other than online.
These risk factors allow us to understand how something so simple that of the mobile phone is so attractive and occupies an increasingly large space in our daily lives. Yhere are few people resist it and also very few who control its use.
In this sense, several studies and experts indicate that women have a higher rate of suffering nomophobia. Because they have greater communicative and affective needs than men.
On the other hand, nomophobia tends to occur to a greater extent in adolescents and pre-adolescents, who are more vulnerable. Since they have a greater need for acceptance within a social group and have been born connected and surrounded by screens. Being between 12 and 23 years old the highest incidence of individuals with nomophobia, followed by people between the ages of 25 and 34.
What signs indicate that we could suffer from nomophobia?
There are several signs of this, but the main ones that we have to be aware of are the following:
- Checking social networks more than two hours a day.
- Compulsively checking the phone for notifications, or messages.
- Getting angry at not being able to constantly consult the smartphone due to no signal or Wi-Fi
- Fall asleep with the phone on and very close to the bed.
- Feeling nervous or anxious if someone does not answer our messages.
- Stressed or afraid of running out of battery.
- Do not leave home without the charger.
- Have trouble socializing
- Feeling bored with activities that are not related to the mobile phone.
- Always have the phone in hand, even at leisure.
- Suffering from constant insomnia, by sacrificing hours of sleep so as not to be disconnected.
If you see yourself reflected in all these situations, be careful! This means that your dependence on the phone is severe and you suffer from nomophobia. Although it is not the end of the world, this disorder has a solution if you are willing to face it.
How can we combat nomophobia?
Nomophobia represents a big problem. Therefore, if you are aware that you suffer from nomophobia, self-control will be your main weapon to gradually detach yourself from the phone. For this, although they are not medical in nature, the following tips could help:
- Turn off your mobile phone at night and leave it out of the bedroom when sleeping if possible.
- Get away from the phone while you are at home and spend time in other activities such as yoga, painting, playing sports. All the shots are allowed!
- Go on short outings without the phone. For example, try going to the supermarket or walking your pet without carrying the phone.
- Gradually decrease the use of the telephone. Try to start by not staring at the phone for half an hour unless necessary. And try increasing the duration progressively. To do this, you can also rely on suspension applications to help you limit its use like Forest.
- Use only the apps that you really need to avoid multiplying communication options and the need to feed addiction.
- Try removing all the notifications and keeping the phone silent to take center stage.
If all of the above actions do not give you the expected results, do not be afraid to ask for help. Since in these cases it is best to go to a professional psychologist.
ALFA