The past decade or so has seen a dramatic increase in the use of mobile
phones, particularly since the introduction of smart smartphones, and the
pandemic has been a cherry on top. Today, smartphones are a part of our
social, professional, recreational, and even family lives. But excessive use
can result in dependence, addiction, and fear issues.
While some people may not like the idea of living without their phones for an
extended period of time, others may feel panic or anxiety when their mobile
phone loses connectivity. Nomophobia is the term for this.
Nomophobia is similar to other mental illnesses linked to the dread of
particular items. It also has some similarities to other kinds of anxiety
disorders, like a social phobia. The definition of nomophobia, potential
causes, remedies, and other information are covered in this article.
According to a study, a person may experience symptoms of potential
psychological disorders, such as social anxiety or panic disorder, before
developing
nomophobia researchers also pointed out that it is still not apparent if the disorder
results from a cell phone addiction or an underlying
anxiety disorder.
In the twenty-first century, we cannot ignore the influence of contemporary
technology. It is changing day by day, and as technology advances, new
problems are constantly emerging.
Cell phones are "Perhaps the biggest non-drug addiction of the 21st century”.
Nowadays college students use their phones for more than 9 hours a day, which
can become an addiction. It is an illustration of "a contradiction of
technology," which has the ability to both liberate people and enslave them,
escaping the real world and becoming a slave to the virtual one.
What is Nomophobia?
The United Kingdom (UK) Post Office first used the word "NOMOPHOBIA" in 2008
when conducting a survey for which it hired the UK-based research firm YouGov.
The goal of that study was to determine whether anxiety disorders may be
brought on by excessive mobile phone use. According to the survey, 53% of
British people who own mobile phones act anxious when they "lose their mobile
phone, run out of battery or credit, or have no network coverage." 58% of men
and 47% of women experienced mobile phone anxiety, and 9% of people reported
tension even when their phones were off. The main cause of their phobia,
according to 55% of the participants, is that they are unable to stay
connected with their loved ones. When the stress levels were compared, it was
discovered that the anxiety level was comparable to "wedding day jitters."
Nomophobia Statics
Surveys have shown that young adults are more likely to develop a nomophobia
addiction. According to another study, the majority of teenagers (77%)
expressed concern when they were not able to use their phones. Researchers
suggested a list of psychological indicators for suspecting nomophobia in a
person, including
A study on cell phone addiction among medical graduates showed interesting
statistics:
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The majority of students (73%) kept their mobile phones on for a full
24-hour period.
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20% of students said they experience stress when their mobile phone’s
battery dies, or they are without it.
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38.5% of students said they frequently check their mobile phones for calls
and messages.
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56% of students said they feel safer keeping their phones in their
pockets.
According to another research, more than 50% of people with nomophobia never
turn off their phones.
Students checked their phones more than 35 times each day in over 77% of
cases.
Nomophobia And Academics
Low-grade point averages (GPAs) and higher levels of anxiety have been linked
to frequent cell phone use in students. The decline in student GPA may be
caused by distraction from excessive mobile phone use in class. The pressure
to be constantly linked to social (virtual) networks may make people more
anxious since it takes away time from daily stress relief in solitude, which
is vital to our well-being.
Nomophobia and Mental Health Disorder
It is known that people who suffer from anxiety and panic disorders are more
likely to develop nomophobia. According to a study
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44% of individuals with panic disorders reported feeling "comfortable"
when they had their mobile phones with them.
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46% of the group of healthy people said they would not feel the same
without their mobile phones.
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68% of all participants said they were dependent on their phones. When
their access to mobile phones was restricted, participants with panic
disorder reported considerably higher emotional symptoms and dependence on
mobile phones compared to the control group.
Symptoms of Nomophobia:
You may experience mental symptoms like:
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Not being able to switch your phone off
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Continuously checking your phone for unread emails, texts, or calls
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Charging your battery even though your phone is nearly full
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Always having your phone with you, even in the restroom
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Constantly verifying that you have your phone
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Worrying about negative things happening and not being able to call for
help
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Missing out on planned events or activities to spend more time on a mobile
device
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If you have to put down your phone or know you will not be able to use it
for a while, you may experience anxiety and restlessness
-
The inability to check your phone can cause annoyance and anxiety
You may experience physical symptoms like:
What causes Nomophobia?
It is unclear what causes nomophobia exactly. It evolved, as a result of
instant communication through cell phones and instant gratification features.
This may cause obsessive and addictive behavior to emerge. Others think that
the emergence of nomophobia may be caused by an anxiety disorder or phobia
that already exists.
Researchers suggested the following as potential causes or indicators in a
study:
-
Smartphone-related compulsive behavior, obsessive thinking, and feelings of
personal inferiority are examples of interpersonal sensitivity, which is the
capacity to evaluate the skills and characteristics of others from
non-verbal signs
- Social awkwardness
- Daily hours spent using a smartphone
How to know if I have Nomophobia?
It can be beneficial to speak with an
online therapist at HopeQure
if you can identify some nomophobia traits in yourself. You do not necessarily
have nomophobia if you use your phone a lot or worry about losing it. But if
you have experienced problems for six months or more, especially if you have
any of the above-mentioned symptoms and they are:
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Continuous throughout the day and frequent.
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Ruining your relationships or your job.
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Challenging to get enough rest.
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Causing issues with your daily routines.
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Adversely affecting health or quality of life.
No official diagnosis for nomophobia is available at this time, but skilled
mental health specialists at HopeQure can see the symptoms of phobia and
anxiety and teach you how to deal with them in a healthy way to help you get
over them.
How to deal with Nomophobia?
A few positive steps such as parental guidance, values, education, and help
from the government laws can assist in handling the increase in Nomophobia
rates at a lower but impactful level.
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Children should be encouraged by their parents to participate in outdoor
activities and religious celebrations. They will have more opportunities
to interact face-to-face as a result.
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Parents need to be informed about psychological issues like NOMOPHOBIA.
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For the prevention and management of such incidents, school authorities
should select a counselor and members of a health team.
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The ban on mobile phones is tightly enforced at many schools and
universities.
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The energy of children needs to be directed creatively. It may be possible
to design systems to get them involved in social interactions, trips, and
other physical activities.
Treatment and therapy for Nomophobia
The goal of
Cognitive behavioral therapy (CBT)
is to change the unhelpful and illogical thought patterns that lead to
unhelpful behaviors.
Reality therapy, often known as the "Reality Approach," is a new and promising
therapeutic approach. The client in this therapy is urged to concentrate on
activities other than using mobile phones, such as gardening, painting,
playing, and so forth. Self-care techniques can be used by an individual on
their own.
To deal with their phobia, they can do the following:
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Find out more about the phobia they have.
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Progressive muscle relaxation focuses on calming down groups of muscles.
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Putting therapeutic breathing practices to use.
A study discovered that elevating people’s self-esteem served as a beneficial
form of nomophobia therapy.
Learning relaxation techniques might be helpful for someone. To help a person
deal with not having a phone or other phobias, this therapy combines breathing
exercises, meditation, and exercise.
Coping with Nomophobia
There are steps you may do to manage your device use if you believe you have
nomophobia or believe you are using your phone excessively.
Establish limits: Make rules for how you will use your own
devices. This can entail refraining from using your phone during specific
times of the day, such as meals or right before bed.
Achieve balance: Using your phone to avoid making in-person
connections with other people can be far too simple. Try to engage in some
one-on-one conversation with individuals every day.
Small breaks: Although breaking the cell phone habit can be
difficult, doing it gradually can help. Start off by making small changes,
like putting your phone in a different room during meals or when you are doing
anything else.
Look for other activities to keep you busy: Try looking for
other activities to engage in if you discover that you are using your phone
excessively out of boredom. Consider doing something enjoyable like reading a
book, taking a stroll, playing a sport, or engaging in a hobby.
Economical and Physical Issues of Nomophobia
Nomophobia can strain the finances of families due to the use of excessive
internet, which is extremely expensive. Due to prolonged use, Nomophobia can
also cause physical issues like pain in the hands, neck, and elbows.
In public places where cell phone use is prohibited, a typical person may
experience anxiety and stress reactions (such as in airports, educational
institutions, and workplaces).
Overusing mobile apps like "Amazon," "Flipkart," etc. to make purchases might
lead to a person s financial loss. Unless they are nervous and depressed, the
ability to stay in touch via a mobile phone gives the person peace of mind and
security.
TAKEAWAY FROM HOPEQURE
Along with other phobias and behavioral addictions linked to technology use,
nomophobia is an increasing issue. It can be a very challenging issue to solve
given how dependent many people are on their mobile devices for work, school,
news, entertainment, and social connection.
Although completely giving up cell phone use is unachievable, learning how to
set limitations and boundaries on how much your phone influences your life can
be helpful. Finding distractions to keep you active rather than mindlessly
playing on your phone, taking periodic breaks from your phone, and
participating in activities apart from it are all smart places to start.
As a person experiences the stages of anxiety and depression, mental health
treatments are crucial to their rehabilitation. After attending to the person
s immediate health and safety needs, it is advisable to use the available
online psychometric tests for psychosocial assessment available at HopeQure.
Through online counselling and
parental care, it is necessary to assure the psychological recovery of
addicts. HopeQure assists a parent or caregiver. HopeQure’s counselors
emphasize how to manage worry and tension, and parents are educated on how to
do the same.
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