Mobile phones have become smarter and smarter over the years and have become one of the few essential items we don’t want to leave at home, mainly because we need them for our OTPs, online banking, ride-hailing apps, delivery services, and more.
But have you ever felt anxious, panicked, or frightened when you can’t suddenly find your smartphone or when its battery is drained?
While having a mobile phone constantly at hand has been convenient and sometimes necessary, there has also been a rise in people experiencing fear and anxiety when they are separated from their phones, even for just a short while, which is called Nomophobia.
In this post, let’s talk about the dangers, signs, and symptoms of this new phobia.
What is Nomophobia?
Nomophobia is the fear and anxiety of being detached from your mobile phone or not having to use it.
Nomophobia first appeared as early as 2008 after the United Kingdom (UK) Post Office found out through a study they commissioned to YouGov that almost 53% of British mobile phone users become anxious when they lose their phones, disconnected from their phones, run out of battery, or have no network coverage.
So, it was called NO MObile PHone PhoBIA, which, when abbreviated, became Nomophobia.
However, the “phobia” in its name is not yet recognized by the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition or DSM-5, which is the diagnostic tool used by the American Psychiatric Association (APA). But it is constructed on the phobia’s definition in the DSM-IV, stating a fear for particular/specific things.
Another thing to note is that though Nomophobia is referred to as a phobia, some researchers say that it is a misnomer and is more likely to be a kind of anxiety disorder.
This may sound like it’s not a big deal, but many people are experiencing at least mild Nomophobia, which has an adverse effect on their everyday lives.
Causes of Nomophobia
The actual cause of Nomophobia is still unknown and may require more time and research before we can fully understand it.
However, a study by the University of California, Merced, in 2016 classified Nomophobia as a smartphone addiction disorder.
It indicated that some of the possible causes of Nomophobia are the instant communication and instant gratification that smartphones can provide, which can lead to addictive behavior.
The Fear of Missing Out (FOMO) is another probable reason behind the Nomophobia phenomenon because people often feel they will miss out on something special if they don’t have their phones or are not connected to the Internet.
What are the signs and symptoms of Nomophobia?
Even though there are many advantages of owning and using your mobile phone, there have also been many negative effects it has on your health.
Some potential signs of Nomophobia:
- Agitation and panic when you suddenly can’t find your phone.
- Always on your phone, checking for missed messages or calls.
- Constantly checking to ensure that you have your phone.
- Using phones even when charging or afraid for the battery to drain.
- Discomfort when you’re not connected to the Internet.
Potential effects and symptoms of Nomophobia
- Anxiety
- Respiratory Alteration
- Trembling
- Perspiration
- Agitation
- Disorientation
- Tachycardia
‘Ringxiety’ and Nomophobia
Another smartphone-related effect is what’s called the phantom vibration syndrome or phantom ringing syndrome, also called ringxiety, wherein someone may think that their phone is ringing or vibrating when it’s not. This phenomenon may also be seen as a hallucination.
In a study published in the European Psychiatry, they found a number of their participants reported experiencing anxiety and irritability when their mobile network is low. Also, 41.7% of their participants said they couldn’t abstain from using their mobile phones for at least a day.
How to avoid Nomophobia
Nomophobia is only going to rise with more people being more dependent on their mobile phones in their everyday lives. However, there should also be some active strategies to avoid or lessen the impact of Nomophobia. Here are some ideas:
1. Set boundaries with your phone
Setting boundaries with your phone usage is vital to have a balanced relationship with your device. You may select specific times in a day when you will use your phone, or you can assign a place in your house or workplace where you will allow yourself to use it. It’s also important to be physically separated to train yourself again to be independent of your mobile phone.
2. Take breaks when using your phone
Using your mobile phone for hours on end is never a great idea because of its effect on your physical and mental health. It is also recommended that you take a break from your phone every 20 minutes for your eye health, avoid using screens at least an hour before bedtime for better sleep, and at least three hours per day without any screens.
3. Engage in other social activities more
Engaging in social activities with friends or family can be a great time to spend away from your phones, which also helps your mental health and relationships. When being with other people, it’s best to hide your smartphones and other gadgets.
4. Mental Health Services and Behavioral Therapies
The important thing before you can avoid or lessen Nomophobia’s effects is to be honest with yourself and identify if you are really addicted to your phone.
So, if you’ve become addicted to your phone and can’t have a typical day without constantly thinking about it, then it may be best to connect with a mental health service or undergo behavioral therapies that can help you with your problem.
Nomophobia is real and has adverse effects on mobile phone users, including physical and mental health. So, if you’re experiencing anxiety, panic, and agitation with the mere idea of being away from your phone, then it’s best to train yourself to spend less time with it.
Have you ever experienced Nomophobia? Share your experiences in the comments.