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Nomophobia
The Fear of Being Without
Your Phone
By Kendra Cherry Reviewed by Amy Morin, LCSW
Mobile
phones have become a ubiquitous part of modern life.
Not
only do they serve as a way to communicate, but they also act as a social
network tool, personal organizer, online shopping tool, calendar, alarm clock,
and mobile bank.
While
they are without a doubt beneficial devices, some suggest that overreliance on
digital devices may be a form of behavioral addiction.
In
fact, the term nomophobia was coined fairly recently to describe the fear of
being without your phone.
This
includes not just losing, forgetting, or breaking your phone, but also being
outside of mobile phone contact.
It
is a growing concern in a world where always being connected seems more
important than ever before.
When
people lose their phone, when their mobile runs out of battery, or when they
are in an area with no cellular coverage, it can lead to feelings of stress and
anxiety — or even feelings of fear or panic.
This
fear of being without a mobile device is often considered a sign of problematic
digital device use, which some experts believe may have a detrimental impact on
mental health and well-being.
Frequent
mobile phone use has the potential to cause short-term negative outcomes such
as increased distraction, but it may also have long-term consequences such as
exacerbating existing mental health issues or contributing to behavioral
addictions.
What
Is Nomophobia?
Have
you ever found yourself getting anxious or even panicked when you couldn't find
your phone?
Does
the thought of being stranded in an isolated place with no cellular service
fill you with a sense of dread? If so, you just might have some of the symptoms
of nomophobia.
Nomophobia
is an abbreviated form of "no-mobile-phone phobia."
The
term was first coined in a 2008 study that was commissioned by the UK Postal
Office.
In
a sample of more than 2,100 adults, the study indicated that 53% of
participants experienced nomophobia.
The
condition is characterized by feelings of anxiety when people lose their
phones, run out of battery life, or have no cellular coverage.
The
study revealed that this fear can be so powerful that many people never turn
off their phones, even at night or during times that they won't be using their
devices.
When
asked why they never turn off their phones, 55% cited a need to keep in touch
with family and friends, 10% said they needed to be contactable for work
reasons, and 9% reported that turning off their phones made them anxious.
The
fear of missing out on something is perhaps what leads so many people to report
that they would respond to a call or text even if they are in the middle of
something else.
The
study revealed that people were often willing to interrupt life activities in
order to respond to a call.
The
majority of people (80%) were willing to answer a call while watching
television, 40% would respond to a call while eating a meal, and 18% would be
willing to answer the phone when they were in bed with another person.
How
Common Is It?
While
the research on the phenomenon is still limited, the available findings suggest
that nomophobia is quite common.
One
study of students in India found that more than 22% of participants showed
signs of severe nomophobia.
Around
60% of those who took part in the study had moderate signs of the condition.
Symptoms
A
phobia is a type of anxiety disorder that is characterized by an irrational
fear of an object or situation.
In
this instance, the fear is of being without a phone or being out of the reach
of cell phone service.
While
nomophobia is not a clinical diagnosis, some of the symptoms that are commonly
identified as related to this fear include:
o The inability to turn off your phone
o Constantly checking your phone for missed messages,
emails, or calls
o Charging your battery even when your phone is almost
fully charged
o Taking your phone with you everywhere you go, even
into the bathroom
o Repeatedly checking to make sure that you have your
phone
o Fear of being without Wifi or being able to connect to
a cellular data network
o Worrying about negative things happening and not being
able to call for help
o Stress over being disconnected from one’s online
presence or identity
o Skipping activities or planned events in order to
spend time on the mobile device
In
addition to emotional and cognitive symptoms, people may also experience
physical symptoms as well.
People
might breathe faster, their heart rate may increase, they may sweat more, and
may shake or tremble.
They
may also begin to feel weak or dizzy. In severe cases, these fear symptoms can
escalate into a panic attack.
Characteristics
of Nomophobia
In
a 2015 study, researchers identified some key dimensions of nomophobia.3 The fear of being without a phone center on:
o Not being able to communicate with others
o Feeling generally disconnected
o Not being able to access information
o Giving up a convenience
People
with this phobia check their phones constantly, take their phones everywhere
they go (including the shower and bathroom), spend many hours per day using
their phones, and experience feelings of helplessness when they are separated
from their phones.
Studies
have shown that frequent or compulsive mobile phone use is connected to increased
stress, anxiety, and depression.
Excessive
phone use has been linked to a number of negative effects that include
decreased grades, increased anxiety, lower life satisfaction, and a lower sense
of overall well-being.
Causes
There
are a number of reasons why people experience symptoms of nomophobia.
Usefulness
for Daily Tasks
The
usefulness of mobile phones plays a key role in this fear of being without
one’s phone.
Smartphones
are capable of doing so much; people use their phones to stay in touch, to
research things that are interested in, to conduct business, to stay organized,
to share personal information, and even to manage money.
Because
people now turn to their phones for so many important tasks, it is perhaps not
surprising that people fear being without their devices.
Being
without your phone can leave people feeling cut off and isolated from important
aspects of their life including friends, family, work, finances, and
information.
Amount
of Use Each Day
A
2014 study published in the Journal of Behavioral Addictions found that college
students spend as much as nine hours per day on their cell phones.
Researchers
suggest that this constant cell phone use represents a paradox of technology.
Smartphones can be both freeing and oppressing.
People
are able to communicate, gather information, and socialize, but at the same
time cell phone use can lead to dependence that is both restricting and
stress-inducing.
Familiarity
With Technology
The
National Institute on Drug Abuse for Teens suggests that this cell phone
separation anxiety may be more common in teens and young adults.
Young
people in this age cohort are mostly digital natives, meaning they were born
and brought up in the age of digital technology.
Because
they had early experience with computers, the internet, and cell phones, these
devices are often an integral part of daily life.
Diagnosis
It
is important to note that while many people report feeling anxiety or fear
about being without their phones, nomophobia is not officially recognized as a
disorder by the Diagnostic and Statistical Manual of Mental Disorders (DSM-5).
This
type of fear may meet the criteria for a situational specific phobia depending
on the symptoms and presentation.
A
specific phobia is characterized by an unreasonable and excessive fear and an
exaggerated fear response that is out of proportion to the actual threat.
Researchers
have developed the Nomophobia Questionnaire (NMP-Q) to assess symptoms of
nomophobia, and studies suggest that the questionnaire is a useful measure of
the fear of being without a cell phone.
The
questionnaire asks respondents to rate how strongly they agree or disagree with
statements such as:
o "I would feel uncomfortable without constant
access to information through my smartphone"
o "Running out of battery in my smartphone would
scare me"
o "I would feel anxious because I could not keep in
touch with my family and/or friends"
One
study found that higher levels of nomophobia as measured by the NMP-Q
corresponded to higher levels of obsessiveness, suggesting the nomophobia may
have a high level of comorbidity with some disorders.
For
example, some other research suggests that people with anxiety and panic
disorders may be more likely to develop nomophobia.
Treatment
If
you have symptoms of nomophobia or if you feel like your mobile phone use is
causing problems in your life, talking to a mental health professional can
help.
While
there is no specific treatment for nomophobia, your therapist may recommend
exposure therapy, cognitive-behavioral therapy, or both to address your
symptoms.
In
some instances, your doctor may also prescribe some type of medication to
address symptoms of anxiety or depression that you might be experiencing.
Exposure
Therapy
Exposure
therapy is a behavioral technique in which you will learn to gradually face
your fears.
In
the case of nomophobia, you will progressively get used to going without your
phone.
You
might start very small (like leaving your phone in another room for a certain
amount of time) and then progressively work your way up to longer periods of
time without your phone (such as leaving it home while you go to the store or
turning it off while you are busy doing something else).
Cognitive-Behavioral
Therapy
Cognitive-behavioral
therapy (CBT) is a process that involves addressing the negative and irrational
thought patterns that contribute to maladaptive behaviors.
Your
therapist will help you learn to identify these ways of thinking and replace
these thoughts with more realistic and rational ones.
For
example, rather than thinking that you are going to miss out on something of
vital importance if you don’t check your phone for messages every few minutes,
CBT will help remind you that you aren’t likely to miss anything as long as you
check your phone occasionally.
Medications
While
there is no FDA-approved medication for the treatment of nomophobia, your
doctor or psychiatrist may prescribe anti-anxiety medications or
antidepressants to address some of your symptoms.
Selective-serotonin
reuptake inhibitors such as Lexapro, Zoloft, and Paxil are often used as
first-line treatments for anxiety and depression.9
Coping
If
you think you have nomophobia or feel that you are spending too much time on
your phone, there are things that you can do to better manage your device use.
o Set boundaries. Establish rules for your personal
device use. This might mean avoiding your mobile device at certain times of the
day, such as during meals or at bedtime.
o Find a balance. It can be all-to-easy to use your
phone to avoid face-to-face contact with other people. Focus on getting some
personal interaction with others every day.
o Take short breaks. It can be tough to break the mobile
phone habit, but starting small can make the transition easier. Start by doing
small things such as leaving your phone in another room during meals or when
you are engaged in another activity.
o Find other ways to occupy your time. If you find that
you are using your phone excessively out of boredom, try looking for other
activities to distract you from your device. Try reading a book, going for a
walk, playing a sport, or engaging in a hobby that you enjoy.
A
Word From Verywell
Nomophobia
is a growing problem along with other fears and behavioral addictions tied to
technology use.
Given
how reliant many people are on their mobile phones for work, school, news,
entertainment, and social connectedness, it can be an incredibly difficult
problem to overcome.
Stopping
cell phone use entirely is not realistic, but learning how to set limits and
boundaries on how much you allow your phone to control your life can help.
Taking
an occasional break from your phone, engaging in activities separate from your
phone, and finding distractions to keep you busy rather than mindlessly playing
on your phone are all good places to start.
Kendra Cherry
Author, Psychosocial
Rehabilitation Specialist, Educator, Speaker
Expertise
Psychology, Child
Psychology, Personality, Research
Education
Boise State University, Idaho
State University
Highlights
Author of the "Everything Psychology Book (2nd Edition)"
Educational consultant and
speaker focused on helping students learn about and enjoy psychology
As a psychosocial
rehabilitation specialist, helped children suffering from emotional
disturbances to overcome maladaptive behaviors
If you have ever wondered why
people do the things they do, how they become who they are, or what factors
influence how people develop, psychology can offer insight and answers. Whether
you are a psychology major or a student taking an introductory course in the
subject, my goal is to provide useful information and resources to further your
understanding and appreciation of psychology.”
— KENDRA CHERRY
Experience
Kendra Cherry, MS, is an
author and educator with over a decade of experience helping students make
sense of psychology. She is the author of the "Everything Psychology Book (2nd Edition)" and she
has published thousands of articles on diverse topics in psychology including
personality, social behavior, child therapy, intelligence, research methods,
and much more.
As a psychosocial
rehabilitation specialist, Kendra utilized behavioral, cognitive, and
socialization strategies to help her young clients cope with family
relationships, peer interactions, aggression, social skills, and academic
difficulties. Her work has been referenced by numerous media outlets and
publications including The New York Times, CNN, Psychology Today, The
Telegraph, The Huffington Post, Business Insider, and The Guardian.
Education
Kendra Cherry has a Master of
Science in education from Boise State University with a primary research
interest in educational psychology. She also holds a Bachelor of Science in
psychology from Idaho State University with additional coursework in chemical
addictions and case management.
Amy Morin, LCSW
Review Board Member
Psychotherapist
Expertise
Psychotherapy, Mental
Health, Psychology, Child Behavior, Discipline
Education
University of Maine, University
of New England
Highlights
Licensed clinical social
worker, psychotherapist, and lecturer at Northeastern University in Boston,
Massachusetts
International bestselling
author of "13 Things Mentally Strong People Don't Do," "13 Things Mentally Strong Parents Don't Do",
and "13 Things Mentally Strong Women Don't Do"
Highly sought-after speaker,
delivering talks about parenting and mental strength to a variety of crowds,
including a top 20 TEDx talk, The Secret of Becoming Mentally Strong
Today's parents are faced with
so many issues that previous generations didn't have to deal with—like knowing
how to set rules about a child's internet use. I love helping parents discover
which discipline strategies will work best for their family. Certainly,
discipline isn't a one size fits all issue.”
— AMY MORIN, LCSW
Experience
Amy has worked as a
psychotherapist since 2002. She's treated adults, children, and teens with
mental health issues.
She's a lecturer at
Northeastern University in Boston, Massachusetts.
With over 12 million
views, her TEDx talk, The Secret to Becoming Mentally Strong is one of the
most viewed talks of all time. Inc. Magazine named her one of the top 100
leadership speakers in 2018.
School departments frequently
request her assistance in addressing behavior problems such as aggression and
bullying.
She was a therapeutic foster
parent for over 10 years and she frequently provided short-term, respite, and
emergency placements for many children and teens.
Amy has been quoted or
mentioned in many major online and print publications, including Time, The Wall
Street Journal, Fast Company, US News & World Report, Today, Inside
Edition, Good Morning America, The Hallmark Channel and CNN.
She's a regular contributor to
Forbes, Business Insider., Psychology Today, and CNBC.
See a complete list of
Amy's media mentions.
Education
Amy received
her bachelor's degree in social work from the University of Maine and her
master's degree in social work from the University of New England.
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