The constant presence of smartphones in people’s daily lives has produced a new health challenge: nomophobia one irrational fear of being without a cell phone . The term, derived from the English expression “no mobile phone phobia”, describes the intense anxiety that you can feel when you lose access to mobile devices.
For many, cell phones have become an escape valve, facilitating communication, access to information, distraction and even carrying out daily tasks. And this fear of being without a device can arise in many ways, including concerns about losing the device, running out of battery or having no signal.
Although it is still a little-discussed condition, nomophobia and its effects on mental health can be significant and require attention.
According to Marcos Gebara, psychiatrist and president of the Psychiatric Association of the State of Rio de Janeiro (Aperj), the habit becomes an illness when it begins to cause harm to professional, emotional and family life.
“When you start dedicating too much time to that and taking away from other important things, you can say that you are sick. If you can’t stay away from your cell phone at any time, for example,” says the professional.
Symptoms of the condition
Identifying the disorder can be challenging, as its symptoms tend to be confused with common cell phone behaviors. However, there are specific signs that may indicate the presence of this condition. Some of these are:
- Anxiety or panic : feeling extremely anxious or panicking when you realize your cell phone is not nearby or is not working properly;
- Constant checking : checking your cell phone incessantly, even when there are no notifications or need;
- Commitment of activities : prioritize cell phone use over other important activities, such as work, study or social interactions;
- Excessive worry : constantly thinking about your cell phone and the possible consequences of being without it; and
- Physical symptoms : palpitations, excessive sweating, tremors and difficulty breathing when without the device.
These attitudes may show that the patient has developed an emotional and psychological dependence on the cell phone, negatively affecting their quality of life.
“The condition, when classified as a disease, is characterized as a phobia and is there in the classifications, in ICD 10, for example. In group F40, which are phobic-anxiety disorders, and, although it is not written there [a palavra] ‘nomophobia’, there are several phobias that are also not written and that a person can develop: snakes, cockroaches, etc.”, adds Gebara.
Nomophobia can also lead to other disorders, such as depression and panic syndrome. In addition, cell phone dependence can lead to social isolation, as the person tends to distance themselves from face-to-face interactions, preferring virtual ones.
Who suffers more: children or adults?
Experts emphasize that children and adults are very dependent, but that children tend to suffer more from the disorder. The reason lies in the developmental stage they are in, in which the search for social acceptance and peer influence is more intense.
The constant use of cell phones as a means of communication and entertainment becomes a form of belonging, but also a trigger for anxiety.
“Children, in particular, can face negative impacts on their social and educational development, while adults can have difficulties at work and in personal relationships,” says Marcel Fulvio Lamas, coordinator of psychiatry at Hospital Albert Sabin in São Paulo.
In comparison, adults, although also vulnerable, tend to develop mechanisms to control and manage the time they spend using their cell phones. However, both groups need clear limits.
For children, a maximum of two hours of daily recreational use of electronic devices is recommended, while adults should seek to balance usage time with offline activities, avoiding excessive use, especially at times such as meals and before bed.
Causes and risk factors
The causes of nomophobia are multifactorial. The increasing use of technology and dependence on social media and instant messaging apps contribute significantly to the development of this condition.
The need to always be connected and up to date, the search for social validation and the fear of losing important information are factors that feed this irrational fear.
Individuals with a history of anxiety, low self-esteem, or difficulty coping with stressful situations may be more likely to develop nomophobia.
Additionally, social pressure to always be available and respond quickly to messages and notifications increases vulnerability.
Treatment and help
Treatment for nomophobia usually involves psychotherapeutic approaches and, in some cases, the use of medication.
“A support network that includes family, friends and partners can be essential. In some cases, a specialized multidisciplinary team may be necessary to provide more comprehensive and effective treatment,” highlights Tatiane Paula, psychologist and specialist in psychopathology and also chemical dependency and mental health at the São Paulo Research Institute.
Psychologists and psychiatrists are able to diagnose and treat this condition. Mental health centers, psychology clinics, and hospitals with psychiatric services are places where you can find support.
One of the most recommended lines of psychotherapy to treat the problem is cognitive-behavioral therapy (CBT). “CBT focuses on identifying and modifying the thoughts and behaviors that contribute to cell phone addiction, promoting practical strategies to deal with anxiety and improve quality of life,” highlights the specialist.
Self-care practices, such as meditation, exercise, and hobbies that don’t involve the use of technology, can also help reduce cell phone dependence and improve mental health.
Tips to reduce cell phone dependence
According to the experts interviewed for the report, for those who want to reduce their dependence on cell phones, some simple practices can be adopted in everyday life.
- Set specific times to use your cell phone and avoid using it during meals, before going to bed and when waking up;
- Disable unnecessary notifications, leaving only those that are really important active;
- Mindfulness exercises can help reduce anxiety related to cell phone use;
- Create offline moments, dedicating time to activities that do not involve technology, such as reading, physical exercise and face-to-face meetings;
- Use screen time tracking apps to be aware of how much time is spent on the device and adjust habits as needed; and
- Practice digital disconnection by setting aside periods of the day or week to be completely offline, allowing yourself to relax and reconnect with the real world.
Source: CNN Brasil
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