2024-07-17 15:00:50
François Lehn, science/health journalist and author for 20 years, renowned “feather” and assistant to Professor David Servan-Schreiber.
Francois Lehn’s latest articles (see all)
In our hyper-connected world, many people experience anxiety without their smartphones. This phenomenon, known as homophobia, is becoming increasingly common. But what exactly is a phobia? Here are the causes, symptoms and consequences of smartphone addiction, as well as solutions to break free from this addiction.
What is Anophobia?
Nomophobia, short for nomophobia, refers to the fear of not having a cell phone or being unable to use it. The term emerged following a 2008 study by the Post Office, which found that nearly 53% of mobile phone users in the UK tend to feel anxious when they “lost their phone, run out of battery or credit, or have no internet connection.”
In other words, nomophobia is a real addiction to smartphones that doesn’t seem to be going away anytime soon, regardless of a person’s age. While it may seem futile, the consequences of this addiction are very real.
No symptoms of phobia
Although there are no established diagnostic criteria, experts believe nomophobia is a form of smartphone addiction and/or dependence. Here are the main symptoms to watch out for:
Feeling panicked or anxious when separated from your phone Checking your phone repeatedly without receiving notifications Feeling uncomfortable when your phone is out of sight Physical discomfort Respiratory changes Shaking Sweating Irritability Disorientation Tachycardia Compulsive behavior Inability to turn off your smartphone Carrying your phone everywhere Worrying regarding not being able to Access the Internet or worry regarding not being able to contact someone in an emergency
Impact on daily life
Spending too much time on mobile phones to the detriment of other activities Social isolation and avoidance of activities to spend more time on smartphones Stress is associated with neglect of online presence
No cause for phobia
Several factors contribute to the development of nomophobia:
Fear of Missing Out on Social Interactions and Updates (FOMO – Fear of Missing Out on Technology Addiction) There is an increasing reliance on smartphones to complete a variety of daily tasks.
Carpe Diem
Get instant access to information and entertainment on your phone.
psychological factors
Underlying anxiety disorders or certain personality traits. Other potential causes have also been identified, such as obsessive thoughts, compulsive smartphone-related behaviors, excessive time use, social discomfort and low self-esteem.
No consequences of phobia
Even for those who don’t drive while talking on the phone, nomophobia can have serious consequences for an individual’s well-being:
Mental health Increased anxiety, depression, stress, and loneliness Physical health Overuse of mobile phones leading to poor posture, eye strain, and disrupted sleep Social interaction Decreased face-to-face communication, weakened relationships Productivity Decreased concentration and productivity at work or school Constant checking of mobile phones
Research also shows that excessive smartphone use among teens and young adults is linked to mental, cognitive, mood, medical problems and brain changes.
How to combat nophobia?
Here are some strategies for dealing with nophobia:
digital detox
Gradually reduce the time you spend on the phone.
Professional assistance
See a therapist or counselor to address underlying anxiety or addiction issues. , breathing exercises, calming activities, ecotherapy and outdoor activities.
By implementing these different strategies, you can find a healthy balance between smartphone use and living a fulfilling life without being dominated by the device.
Practical tips for reducing smartphone addiction
Here are some concrete steps to reduce your smartphone dependence and take back control of your smartphone use:
1. Turn off your phone one hour before going to bed
Turn off your phone completely an hour before bed to give your brain a chance to relax. Vibrations and flashing lights are still harmful, as is knowing you’re just a swipe away from the latest notification.
2. Stop playing with your phone while sleeping
Buy a real alarm clock and put your phone on the other side of the room. That way when you wake up you won’t be tempted to check what you missed during the night.
3.Set a time to check your phone
Avoid checking every email as soon as it arrives. Instead, set aside specific times during the day to take a quick look at your social media and email, and then focus on your tasks for a moment without distractions.
4. Create a phone-free zone
Designate places and times when cell phone use is prohibited, such as during family meals. This will help you reconnect with your loved ones.
5. Promote authentic human interactions
Instead of “liking” your friends’ posts on social media, take the time to call them or meet them in person. Our relationships require direct and real contact.
By implementing these different measures, you will gradually be able to wean yourself from your smartphone and find a healthy balance between your digital and physical lives.
Nomophobia, the irrational fear of not having a mobile phone, has become the real scourge of our time. The effects on mental and physical health are very real, ranging from anxiety to depression, including sleep disturbances and reduced productivity.
Fortunately, there are solutions to this problem. By establishing boundaries, promoting human interaction, and taking care of yourself, you can reduce this dependence and find a healthy balance between smartphone use and a fulfilling life.
So don’t hesitate to implement these different strategies to gradually wean yourself off your phone. Your mental health and happiness depend on it.
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