How to Manage a Smartphone Addiction

Smartphone addiction is a serious problem for many people; so much so that there is actually a term for it! "Nomophobia" is short for “no mobile phobia,” or the fear of being without a mobile phone—specifically, a smartphone. Nomophobia has increased dramatically over the last several years (2 out of every 3 people have signs of nomophobia) and it has contributed to a decline in mental health for many people.

• The average smartphone owner unlocks their phone >150 times a day.
• Over 70% of people sleep right next to their mobile phones.
• 75% of Americans use their mobile phones in the restroom.

Smartphone usage increased by nearly 60% during the pandemic. In fact, Verizon's data report indicated more than 519 billion text messages, over 297 billion minutes of call-time, and 10.3 trillion megabytes of data usage in only the first 90 days of the pandemic.
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How does smartphone addiction happen?

It's a lot easier than you think! While the internet is a great place to meet new people, especially those who share similar interests—it can easily become a replacement for human connection. Especially for those who struggle with social anxiety or who have busy schedules that don't allow much time for socializing.
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The popularity of dating apps has made it easier to find and chat with potential partners without the hassle of leaving your house. Online shopping, food delivery apps, friend-finders, entertainment apps, and virtual games all contribute to the slow decay of in-person interactions. And what seems like a convenient alternative, can have major implications on physical and mental health.
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The effects of smartphone addiction

Smartphone addiction is not yet recognized as a condition, but its behavioral characteristics and negative effects are well-known among practitioners and mental health providers.

• Information overload. It's great to be informed, but the constant bombardment of negative news is known to increase stress and anxiety. Many people become addicted to the news and find themselves constantly trying to keep up with everything (this is sometimes referred to as doomscrolling). Some people who make it a habit to check their phones several times an hour also struggle with separating their work from their home life.
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• Exacerbation of attention problems. Smartphone addiction makes it harder to focus on other tasks. This is especially true for people who have ADHD, and children and teens. Smartphone addiction causes a decline in problem-solving skills, blocks creativity, and diminishes your ability to concentrate. Many educators have implemented phone-free class times for this reason.
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• Impaired relationships. People with smartphone addiction will often find themselves choosing their phones over conversations with those around them. Have you ever noticed a couple in a restaurant who seem more interested in their phones than in each other? Or are parents scrolling their phones instead of being present with their children? The ease of finding someone to talk to online also makes it easier to be unfaithful to intimate partners.
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• Disrupted sleep. Sleep researchers have warned of the harmful effects of blue light for several years. The eye strain can cause damage over long-term use, but the changes to the brain can happen almost instantly. Scrolling your smartphone before bed is associated with sleep disturbances like trouble falling asleep, trouble staying asleep, and trouble feeling tired even after you think you slept well. Sleep experts all recommend that you avoid screens with blue light emissions and emotionally triggering content (like smartphones) for at least 30-60 minutes before going to bed.
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How to know if you have a smartphone addiction

Here are some of the tell-tale signs of smartphone addiction:

• Trouble concentrating or completing tasks.
• Reaching for your smartphone whenever you feel bored.
• Feeling irritated when you are unable to check your phone.
• Having a fear of missing out on something when you can't check your phone.
• Habitually scrolling your phone in the evening and/or first thing in the morning.
• Sneaking away to check your phone.
• Feeling anxious or panic-stricken if you forget or lose your phone.
• Have trouble sleeping or getting restful sleep.
• Have strained personal relationships with family, friends, or romantic partners.
• Using your smartphone as a crutch during uncomfortable situations.
• Using your smartphone to avoid uncomfortable situations altogether.
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What to do if you have a smartphone addiction

The first step in breaking a smartphone addiction is to recognize that you have a problem and identify the times or actions that trigger your desire to check your smartphone. The next step is to work toward developing healthier ways to cope with the triggers. You can start by turning off notifications, using do-not-disturb mode for certain times, and setting time limits. You can access time limit controls via the settings of your phone, or by using a third-party app. Here are some great ones:

• AppDetox. Sends you reminders to take breaks from your phone.
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• Offtime. Helps you keep access to the apps you need, while shielding you from distracting apps for certain set times.
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• Screen Time. A great app for parents to set screen time limits and monitor for inappropriate content.
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• Space. An app that helps you find your phone/life balance by helping you set and track your phone usage goals.
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While we recognize the many benefits of smartphone technology, we also understand the risks associated with excessive use.

If you or someone you know is in the California or Nevada areas and struggling with smartphone addiction, Medens Health is here for you! We can help you break the habit and develop healthy coping skills to use in place of it. Reach out to us by phone or text at (833) 624-5400, send us a message using our online contact form, or to register as a new patient get started here.

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^Disclaimer:

^{‍The information provided in this blog is for educational and informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Reliance on any information provided in this blog is solely at your own risk. Always seek the advice of your physician or a qualified mental health provider with any questions you may have regarding your medical or mental health. If you don’t currently have a therapist, we can connect you with one who is qualified to give you safe, professional, and ethical advice regarding your mental health.}

^{If you or someone you are responsible for is experiencing a medical emergency, is considering harming themselves or others, or is otherwise in imminent danger, you should call 9-1-1 and/or take them to the nearest emergency room.}