At home, at school, at work, on the street… It is difficult to imagine any space and time in our lives in which mobile phones are dispensable. We constantly look for them almost without realizing it and we turn them on and off to check the time on their screen or check if we have received a message, sometimes, without even having started a conversation.
The addiction generated by these devices is not arbitrary, they are designed to stimulate dopamine in our brain, generating small immediate and constant rewards, which make it difficult for us to disengage from them. Something that if not controlled can affect our health and mood. According to the latest data collected by the ING Digital Wellbeing study, 70% of people in Spain suffer from nomophobia, an irrational fear of spending time without a mobile phone.
Young people looking at cellphone in the street
This phobia is not yet considered a pathology or behavioral disorder, but it presents symptoms typical of a situation of dependency or addiction. Among them, it can cause anxiety, tachycardia, obsessive thoughts, headaches, stomach pain, resistance to stress and even panic attacks.
Nomophobia is not yet considered a pathology or behavioral disorder.
The profile of people who suffer from it is varied, although in all of them there is a fear of being disconnected and missing out on everything that is happening on the internet and on social networks. These are some of the most common attitudes among those who suffer from nomophobia:
Most common attitudes of nomophobia
1
Constantly check your cell phone to see if you receive any messages
2
Sleeping little and going to bed late after spending hours looking at your cell phone
3
Avoid being in places where there is no coverage or getting frustrated when there is no internet
4
Do not turn off your cell phone at any time
5
Always keep an eye on the battery and look for charging points where you can recharge your phone.
Having previous anxiety, low self-esteem or lacking solid relationships with your friends or family can lead to the appearance of nomophobia. However, there are also strategies to overcome dependence on screens. Experts recommend following some of these tips:
Using a conventional watch will prevent you from having to constantly look at the time on your screen
Allow yourself to disconnect from your cell phone for an hour a day. Find a hobby to entertain yourself and that forces you to focus your thoughts on yourself and your health. You can also turn it off or put it in airplane mode so that you do not receive notifications and thus avoid the temptation to turn it on.
Having previous anxiety or low self-esteem can favor the appearance of nomophobia
Use a conventional watch so you don’t have to constantly check the time on your screen. You can also use an alarm clock and this way, your cell phone will not be the first thing you see in the morning.
Practice sports outdoors to disconnect from screens
To manage anxiety, practice sports or techniques such as meditation. The first step to getting rid of an addiction is to be aware that you suffer from it. If you see that you cannot get rid of your cell phone on your own, seek professional help to manage your mental health.
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