The term nomophobia is not very well known while many people are affected by this disorder. We enlighten you on the subject!

What is nomophobia?

The term " nomophobia " which is the contraction of the expressions "no mobile phone" and "phobia" or phobia, refers to the fear of being without a mobile phone. This is a fairly recent phenomenon that has appeared with the popularization of cell phones . Although this disorder is not yet listed by the DSM-V (Diagnostic and Statistical Manual of Mental Disorders), it is indeed present and affects many people. According to a study conducted by the UK Post Office in 2008, more than 53% of mobile phone users show signs of anxiety when they lose their smartphone , when the battery is low or when the network coverage is poor.

People taking the metro are all on their cell phones. Credit: Unsplash

What causes nomophobia?

The Cambridge Dictionary defines nomophobia as “the fear or worry of being without a mobile phone or being unable to use one”. What is the trigger for this anxiety or this fear of being separated from your phone?

Most people make sure they have their phone with them when they go out. Some people can forget them without ruining their day. On the other hand, for some users, the simple fact of seeing the battery drop to 50% is a source of anxiety. They will thus seek at all costs a solution to recharge their device. Forgetting the phone or misplacing it then causes real fear, stress or total disarray.

Nomophobia thus appears in a certain category of people. It can be linked to personality traits. Individuals who feel a great need for reward would be the most affected. On the other hand, sociable people are less affected by this addiction. Apart from personality traits, nomophobia is also related to lifestyle. Indeed, the smartphone is no longer only used to receive or make calls. This device is at the center of our life. It gives the time, serves as an alarm clock, flashlight and GPS. It also allows you to listen to music, watch videos or even search for a recipe when cooking. It allows us to immortalize the most memorable moments through the camera. As a result, our whole life ends up in our phone. In addition, our smartphone allows us easy access to social networks that deliver information continuously. We are thus afraid of missing something if we do not consult our telephone.

Teenagers as well as dynamic executives are among the most affected by the nomophobia syndrome . Young people aged 18 to 25 are the most affected, especially since they are very present on social networks. They fear being isolated from their group if they don't check their phones regularly. Moreover, young people can find themselves among themselves and not speak to each other as they will spend their time consulting their telephone.

Clinging to their phone screen at the Louvres museum in Paris. Credit: Unsplash

Symptoms that should alert

Forgot your phone and feeling a little frustrated because you need to check the phonebook to call someone? Rest assured, this is not yet a sign of nomophobia. There is addiction in the event of loss of control over the object in question. This disorder usually begins with avoidance behavior. The person begins to rummage through their bag or pocket many times to make sure their phone is there. She consults it compulsively, without any real need. She scrolls the screen without having a real objective. The person affected by this disorder feels a real inner emptiness when they do not have their phone or cannot use it. She can't go anywhere without her phone, even from room to room in the house. She can't fall asleep if her phone isn't near her. Responding to emails, messages or even scrolling the screen becomes an irrepressible need that the person cannot control.

There is trouble when the person feels pain when he cannot satisfy his desire to have his telephone at hand or when he cannot consult his messages because there is no network. There is also addiction if the mobile device prevents the person from engaging in daily tasks or interacting directly with others.

In the most serious cases, the person concerned has anxiety attacks with a feeling of suffocation, an acceleration of the heart rate and excessive sweating.

How to deal with this addiction?

Nomophobia is the cause of many conflicts with the environment and also of social isolation. On social networks, people can have thousands of friends and yet find themselves alone in real life. They remain cloistered at home, do not go out and have no one to confide in. This addiction leads to arguments with the entourage, because the person concerned pays more attention to his phone than to others. She can spend her time scrolling on her phone instead of chatting with someone facing her. Moreover, in addition to anxiety, stress or fear, nomophobia can be the cause of depression or sleep disorders.

It is therefore necessary to get out of this addiction which may seem harmless at first, but which can worsen and cause serious health problems and behavioral disorders. The first thing to do is to set limits on the use of the phone. When you're not using your phone, turn off the internet connection to avoid receiving notifications. It is advisable to start gradually by starting by limiting the use of the telephone for a rather short duration, then to increase it little by little. To avoid thinking about the telephone and wanting to consult it, it is advisable to find other occupations (reading, gardening, hiking, cooking, etc.). It is better to avoid staying cloistered at home, because it will be more difficult to resist the temptation to touch your phone. You also have to learn to leave your phone on the table or near your bed instead of carrying it around the house. Leaving your mobile device in the living room while taking a shower is already a big step forward.

A phone screen. Credit: Unsplash

It's also important to surround yourself with people who don't have the same phone addiction issues. Indeed, it will be even more difficult to resist if the other people around you are only spending their time on the phone.

In the event that these methods are not enough to get out of this addiction, there are centers offering digital detox courses. The aids offered range from yoga sessions to meditation. Most importantly, addicts learn to recognize environments that promote nomophobia and to move away from them. Indeed, it is sometimes necessary to turn away from your habits, to get out of your comfort zone and those around you to find yourself better. However, it's also possible to do the smartphone cure together and start building a healthy relationship, talking to each other out loud instead of texting while you're at home.

People affected by nomophobia and who want to get out of it can also consult a psychotherapist and follow cognitive behavioral therapies which consist of gradually disaccustoming the person to the presence of their mobile phone. Exercises are to be carried out at home such as having lunch without having the phone in front of you, shopping without checking your emails, getting some fresh air in the park and enjoying the landscape instead of having your eyes glued to the phone...

Interpersonal therapies can be adopted to help people suffering from isolation due to phone addiction. The doctor may also prescribe anxiolytics to calm the symptoms of anxiety.

How to prevent nomophobia?

Although it only affects teenagers in general, cell phone addiction can affect young people, adults, introverts or even extroverts. It is therefore necessary to be aware of the danger in relation to the use of the mobile phone. The best solution is prevention. Try to enjoy your life with or without your mobile phone. Enjoy moments with family or friends and chat with others while looking them in the eye. Put your phone away whenever you have the chance: when cooking, bathing, sleeping...

In addition, it is important that children learn to set limits when they use their mobile phone, right from the first use. You should also know that children repeat the gestures of adults. It will then seem completely normal to them to handle their telephone every time if adults do the same. While educating your child, you must set an example.

Sources: https://www.passeportsante.net/fr/Maux/Problemes/Fiche.aspx?doc=nomophobia

https://www.elle.fr/Love-Sexe/Psycho/Phobies/Nomophobia-d-ou-vient-la-peur-panique-d-etre-separe-de-son-portable-3972891

https://sante.journaldesfemmes.fr/fiches-sante-du-quotidien/2603025-nomophobia-definition-symptomes-causes-statistiques-consequences-test/