What do you know about nomophobia? (mobile phone loss phobia)
Nomophobia is a group of psychological symptoms in which a person feels fear or anxiety because he is not connected to his mobile phone.
While some people may hate the idea of not using their phones for long periods of time, others feel fear or anxiety about losing contact with their cell phones.
Nomophobia is similar to other psychological states related to fears of certain things. It also shares a connection with other types of anxiety disorders, such as social phobia.
In the following, we will learn about what this type of phobia is, its possible causes, and the treatments that can be used.
What is nomophobia?
The term nomophobia refers to the fear of not having a mobile phone. It is a condition that can cause panic or anxiety for the person experiencing it.
A 2019 article published in the Journal of Family and Primary Care Medicine notes that many potential psychological conditions, such as social anxiety or panic disorder, may appear in a person before the development of nomophobia.
However, the researchers also note that it remains unclear whether the disorder results from an existing anxiety disorder or from mobile phone addiction.
Other researchers have expressed similar results. In a 2016 study, researchers suggested that nomophobia may be less of a specific phobia or anxiety and more addictive. They suggested changing the name and creating a classification called "Smartphone Addiction Disorder".
Currently, the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition, does not recognize nomophobia as a true disorder. However, researchers argued for its inclusion several years ago.
The results of multiple studies indicate that this nomophobia is becoming more prevalent. According to 2019 research, nearly 53% of Brits who owned a phone in 2008 felt anxious when they didn't have their phone, an empty battery or service.
No scientific studies were reported on US statistics. Some experts suggest that these numbers may be higher, especially among teens and young adults.
Symptoms of nomophobia
Symptoms of nomophobia are similar to those of other phobias and anxiety disorders. Which takes two forms:
Emotional symptoms such as
Anxiety, fear or panic when you think of losing your phone or not being able to use it.
Irritability if you have to leave your phone or know you won't be able to use it for a while.
Panic if you can't find your phone for a while.
Stress when you can't check your phone.
Constantly check your phone for missed messages, emails, or incoming calls.
Charge your battery even when your phone is fully charged.
Take your phone with you wherever you go, even in the bathroom.
Check frequently to make sure you have your phone with you.
Fear of not having Wifi or being able to connect to a cellular data network.
Worrying about negative things that are happening and being unable to seek help.
Stress due to separation from one's presence or identity online.
Skip planned activities or events in order to pass the time on the mobile device
physical symptoms
tightness in your chest;
Difficulty breathing normally.
shivering or shaking
increased sweating;
Feeling faint, dizzy or disoriented.
fast heartbeat
In severe cases, these fear symptoms can escalate into a panic attack.
Causes of nomophobia
The exact cause of nomophobia is not understood. The authors of a 2016 article noted that it was developed because of the instant communication and instant gratification that smartphones provide. This can develop addictive and compulsive behavior.
In one article published in 2020, researchers suggested that possible causes include:
Obsessive thoughts and compulsive behavior associated with a smartphone.
Interpersonal sensitivity, which is the ability to assess abilities and traits of nonverbal cues in others, which includes: personal feelings of inferiority, social discomfort.
The number of hours you use your smartphone every day.
Fear of isolation may play a role in the development of phobias. If your phone is your main way to contact the people you care about, you'll likely feel very lonely without it.
Your risk of developing nomophobia may be increased if you have a close family member with a phobia or another type of anxiety.
Living with anxiety in general can increase your risk of developing nomophobia.
Nomophobia treatments
Because nomophobia is not an officially recognized disorder and is relatively new, there are currently no treatments. Therefore, a doctor or psychologist is likely to recommend similar treatment options for other phobias.
Here are some possible options a doctor might recommend if they suspect that someone is living with nomophobia.
behavioral therapies
The standard treatment approach for nomophobia includes a variety of potential behavioral therapies. These treatments help address the underlying fears and beliefs surrounding the phobia itself.
In the case of nomophobia, treatments can help address a person's fear of losing their phone, not being connected, and the effects of not having access to their phone.
Some nomophobia treatments include:
Cognitive Behavioral Therapy (CBT): In this therapy, a person experiences the basic thoughts that contribute to the nomophobia. For example, you could say, "I've backed up my contacts, and I'm going to get a new phone. The first few days will be tough, but it won't be the end of the world."
Desensitization or exposure therapy: This approach involves gradually exposing the person to what they fear. For example, a doctor may expose a person to not being able to access his phone.
Hypnotherapy: Hypnotherapy involves a therapist who guides a person through images to help him or her develop techniques for engaging in hypnosis.Self-calm when faced with inaccessibility to the phone.
Support groups
The person may be able to find a support group that helps address the fear and anxiety associated with not having access to the phone.
pharmaceutical
A health care professional may prescribe medications such as clonazepam and tranylcypromine to help treat symptoms of nomophobia, such as anxiety. The British mental health charity Mind suggests that the following medications can help treat nomophobia:
beta blockers;
sedatives;
Antidepressants.
self care
Anyone can practice self-care strategies on their own. He can take the following steps to manage his nomophobia:
Learn more about the causes of your nomophobia.
Progressive muscle relaxation, which involves focusing on relaxing muscles in groups.
Practice different therapeutic breathing techniques.
One study in 2021 found that helping students improve their self-esteem provides an effective treatment for nomophobia.
A person may also benefit from learning relaxation techniques. This therapy includes a combination of breathing techniques, exercises, and meditation techniques to help a person deal with not being phone or other types of phobias.
Turn off your phone at night to get a more restful sleep. If you need an alarm to wake up, keep your phone far enough away that you can't easily check it at night.
Try leaving your phone at home for short periods of time, such as when you go to the grocery store, eat dinner, or take a walk.
Spend some time each day away from all technology. Try sitting quietly, writing a letter, taking a walk, or exploring a new outdoor area.
If your loved ones live in different cities or countries, try to balance the time you spend on your phone with other activities. Set aside a period of time each day when you turn off your phone and focus on something else.
Try to have more personal interactions with people who are physically close to you. Have a short conversation with a co-worker, talk to a classmate or neighbor, or compliment someone's outfit. These connections may not lead to friendships, but they may.
When do you call the doctor?
A person should consider talking to a doctor if they think they may have symptoms of nomophobia. Parents or guardians should watch for nomophobia symptoms and contact their pediatrician if they notice signs.
A doctor can make a referral to a psychologist or other specialist for help diagnosing and treating nomophobia.
But it's a good idea to talk to a therapist if you've had the following symptoms for six months or more:
Nomophobia is frequent and persistent throughout the day.
It hurts your job or your relationships.
It can be difficult to get enough sleep.
It causes problems with your daily activities.
It has a negative impact on health or quality of life.
Conclusion
The term nomophobia refers to a group of symptoms in which a person feels fear or anxiety about losing a smartphone or connection.
It is not officially recognized, but more researchers are applying for its inclusion as a type of mental disorder.
Treatments are currently non-standard and include the use of medications, behavioral therapies, support groups, and self-care.
Nomophobia appears to be more common among young adults and teens, although many phone users experience some degree of symptoms.
Symptoms of nomophobia can improve with treatment and lifestyle changes.
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