Nomophobia – Could You be a Smartphone Junkie?

Most of us depend on our mobile devices for a ton of business and personal needs—so it’s understandable if you feel concerned over losing them. In fact, research shows that the average user takes a peek at their smartphone roughly 34 times every day—totaling to at least 4 hours.

Think about it…what do you do when you’re uncomfortable at an event? Pretend you’re preoccupied with your smartphone! Bored in your cab? Scroll through random apps! But this is not really an issue if it’s occasional. The concern arises when you have an overwhelming fear of losing your smartphone—aka., no mobile phone phobia (shortened to “nomophobia”).

Nomophobia in a Nutshell

If thoughts of being separated from your devices cause distress, you could be suffering from the condition. The same applies to those of you who feel unusually anxious over losing service or a dead battery. In every sense of the word, nomophobia is an addiction where you lose impulse-control.

As bizarre as it sounds, most of us are unknowing victims. According to a British survey highlighted in The Telegraph, around 1 in every 2 people suffer from nomophobia. In another study on Indian students, 82% of the respondents showed moderate-severe symptoms of nomophobia. With such high prevalence rates, it’s important to understand a thing or two about the addiction—which is the purpose of this post.

What Causes Nomophobia?

In actual sense, the real issue is not with your mobile phone—it has more to do with what is contained in the phone. The reason for your loss of impulse-control is hinged on the apps, games, and other online activities that take up your time. Below are some of the most common culprits to the compulsions:

• Compulsive internet use: Do you find yourself “itching” to log into a certain app. This may include checking news feed every few minutes/hours, web surfing for hours day-after-day, or often getting lost watching videos, among others.
• Virtual relationships: Compulsive messaging, texting, dating apps, and social networking can come at the cost of your real-life relationships. This also includes addiction to adult messaging services, nude-swapping, sexting, or pornography.
• Gaming: Most games are designed to hook and reel you in—turning you into a loyal customer. While the gaming companies are after profits, the games can be the source of your nomophobia.
• Gambling or serial bidding: Gambling in itself is a mentally and financially dangerous habit. So when gambling platforms are only a tap away, the risk of nomophobia is rather high.

As you can already tell, it’s relatively easy to fall victim to nomophobia. This is why companies such as Light are releasing devices (i.e., Light Phone and Light Phone II) that dial down all “non-essential” mobile applications. Their aim is to restrict the accessibility to the apps and games that facilitate nomophobia. In a way, it’s just like replacing tobacco cigarettes with a QuitGo inhaler (a soft-tip inhaler that mimics a cigarette, but without the nicotine). It gradually weans you off the addiction.

As for the biological mechanism behind nomophobia, research is still in its infant stages—but a recent study showed that social media addiction alters the grey matter. The same structural changes highlighted in the study have also been reported in people struggling with drug addiction. (PS: The brain’s grey matter is associated with self-control, memory, hearing, sight, speech, and emotion. I hope you see how all this works into your dependence and fear of losing your mobile phones.)

There are also suggestions that nomophobia could be co-occurring—i.e., associated with underlying mental problems such as loneliness, depression, anxiety, and stress.

Sign That you May be Addicted to Your Smartphone

• Anxiety, stress, or irritation when you can’t access your mobile device
• Relying on your phone as if your life depended on it.
• Panic, or tightness in your chest when you can’t find your smartphone. This can manifest into disorientation or dizziness.
• Agitation when you know you won’t be able to use your mobile phone for a while.
• A feeling of helplessness or dread when you don’t have your smartphone.
• Constantly checking your device every few minutes to confirm it’s still working.
• An urge to always have your device in your sight.
• Frequently delaying or postponing tasks due to your smartphone usage.

Why Should You be Concerned About Being a Mobile Phone Junkie?

Well, there are several reasons why you should care about your smartphone usage habits. Nomophobia has far-reaching ramifications as shown below:

• Increased Risk of Accidents: According to several studies, more and more people are texting while driving—endangering the lives of other road users. But it’s not just the drivers, pedestrians are also culprits.
• Productivity: It goes without saying that phone addiction makes us less productive and inefficient at work or home. While this might sound harmless at first sight, it can spiral out of control.
• Mental Health Problems: Perhaps the most alarming consequence of nomophobia is the increased risk of serious mental issues—comparable to drug addiction. Time magazine even reports that addiction to smartphones can take a toll on your relationships.
• Physical Problems: Prolonged exposure to the blue light emitted by smartphones can disrupt your sleep patterns. Nomophobia can also lead to a short-term stabbing, cramping pain on your neck (aka., text neck)—or poor posture that may be detrimental to your spine.

What Next? How Can We Tackle Nomophobia?

Smartphones are an integral part of the modern-day consumer. For this reason, tossing the smartphone in the bin is not an effective solution. You still need the devices to communicate or run your business. Perhaps the best way forward is understanding when your smartphone usage is a source of concern—and finding a way around the issue.

The good news is that an increasing number of smartphone companies and governments are responding to the issue of phone addiction. For example, France recently passed a law that banned the use of smartphones in schools and another that allowed employees to legally turn a blind eye on any office notifications outside working hours.

You might also have noticed that most phones come with features to monitor and manage usage—e.g., the Digital Wellbeing app from Google. For a more unorthodox solution, a start-up known as Light is offering a dinky smartphone–stripped of everything, except essential tools like calling, alarms, and messaging.  We’ll discuss the Light Phone(s) next week.  For now keep a watch over your smartphone habits and try to be conscious about how often you pick it up and how long you’re engaged with it.