Are you addicted to your smartphone? If you find yourself mindlessly scrolling on your phone for hours on end, perhaps because you are bored, or you’re trying to escape some uncomfortable thoughts or feelings, there’s a chance that you may have developed a dependency on your phone as a means of escape. Phone addiction is sometimes called “nomophobia,” or the fear of being without your mobile. It often grows out of excessive internet use or internet addiction disorder. The device itself is rarely the hook. What draws people in is the games, apps, and online spaces it gives them access to.
When we’re addicted to our devices, they become the most vital object in our lives, and this can often lead to many concerning issues. Similar to other addictions, smartphone addiction can lead to relationship problems, work problems, impulse-control problems and other concerns. One of the most alarming issues, however, is a serious decline in real-life interactions with other people.
While reconnecting with others in our past or present lives can be exciting: our former classmates and teachers, long-lost friends and relatives who live in countries across the miles- we shouldn’t ignore our present, real-life relationships. Over time, we also seem to have developed a fear of missing out, also known as FoMO, which has greatly contributed to compulsive smartphone use.
According to a recent study undertaken at Deakin University:
40% of people surveyed felt lost without their phone
33% of smartphone users feel anxious if they don’t regularly check their phones
34% of smartphone users lose sleep from constantly checking alerts and messages.
54% of smartphone users admitted that constantly being on their smartphones is a problematic distraction and contributes to them losing their focus on things they should be doing.
Dr Sharon Horwood, Academic and Senior Researcher at Deakin University, states, “Smartphones and the apps that we use on them are designed to entice us to use them, and keep using them, for as long as possible…they are deliberately addictive devices, even though we may not think of them that way.”
Research links feelings like boredom, loneliness, anxiety, stress, and depression to a higher risk of smartphone addiction. When someone is struggling emotionally, their phone can become a way to reach out to others and feel part of something. https://sydneyhillscounselling.com.au/blog/alone-or-lonely-tips-to-help-you-cope/
Furthermore, those with smartphone addiction often tend to neglect other areas of their lives. They may suffer from lack of sleep and, as a result, their productivity at work or school usually suffers. Furthermore, research suggests that each additional hour of screen time in bed was linked to a 63% increase in insomnia risk and 24 minutes less sleep.
So, what symptoms does someone who has a Smartphone Addiction display?
The symptoms of smartphone addiction can and do vary from person to person; however, certain common signs may indicate that it could be an addiction.
They appear anxious or panicked when they don’t have (or can’t find) their phone
They conceal their smartphone use from others
They may become irritated, agitated or even angry if they’re asked to put their phone down
They find it difficult to stay on top of tasks and responsibilities at home and/or at work.
They feel anxious or agitated when they’re not able to check their phones for updates and messages.
They find it very difficult to stop using their phone in face-to-face social settings
They would prefer friends or family to text or message them instead of calling or meeting up with them in person.
They often appear to lose track of time due to spending too much time on their device.
They often appear tired due to getting insufficient sleep from having their phones close by and picking them up whenever a notification appears on their screen.
You can take a smartphone addiction quiz here: https://www.healthyscreens.com/scale
So how do we curb an addiction to our smartphones?
Disable your smartphone notifications: Phone notifications can result in higher daily screen time. Once a notification has prompted you to pick up your phone, you may not only act on the notification, but you may also be triggered by other app prompts. Turning off your notifications can be achieved by going into the phone’s settings app and disabling them.
Turn off your Smartphone’s active display: Even when our phones are placed on a table and not being used, they’re always sending us information whether we want it or not. You can choose to turn off notifications from your calendar and other reminder apps instead of being constantly reminded to do so.
Uninstall your social media apps: Social media apps such as Facebook, Instagram and Twitter keep us connected to our social circles but can be held partly to blame for the increase in our use of our smartphone. There’s a fine line between using a smartphone to engage with your social circle and using it too much. FoMO is a significant risk factor in the development of problematic smartphone use, according to Deakin University senior researcher Sharon Horwood. She suggests accessing social media platforms via an internet browser rather than constantly checking the app on your smartphone.
Activate Night Mode on your smartphone: Minimising the impact of blue light is a feature in Apple and Google devices. This feature applies a warmer colour application to your phone’s screen, making it look through an orange and red tint, to make it less impactful on the eyes. The night mode can be set up to automatically activate between certain nominated times, to make falling and staying asleep easier.
If the above suggestions don’t seem to help you (or a significant other) spend less time on your smartphone, perhaps it’s time to consider accessing some professional help. Treatment for smartphone addiction is a developing field; however, the treatment is usually in line with treatments offered for other addictions or substance abuse issues. Counselling with a professional, registered counsellor can help you to identify the extent of your smartphone addiction and determine whether you may have other co-occurring addictions.
For further information, or to schedule a counselling session, contact us today on (02) 9159-6277 for a confidential chat on how we can help you, or alternatively, you can email us. at [email protected].
Reference
Horwood, Sharon and Anglim, Jeromy 2019, Problematic smartphone usage and subjective and psychological well-being, Computers in human behavior, vol. 97, pp. 44-50, doi: 10.1016/j.chb.2019.02.028.
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