Lets Detox from Smart Phones- By Nisal Rukshan
Mobile phones have become an integral part to daily life, facilitating various activities, particularly communication. Recent technological advancements enable mobile phones to perform multiple functions comparable to computers.
Despite the convenience the mobile phones provide, there is increasing recognition of their overuse and associated addictive effects. Mobile phone addiction, also referred to as problematic smartphone use, is characterised by excessive, compulsive, and dysfunctional usage that results in significant impairment in daily life, mental health, and social functioning.
Although mobile phone addiction is not formally recognised as a diagnosis in the DSM-5 by the American Psychiatric Association (APA), many researchers consider it a behavioural addiction similar to substance use disorders.
Digital mobile phones increasingly exert subtle control over users through social media applications, games, chat groups, and entertainment platforms featuring music, movies, and various philosophies often limit opportunities to disengage. When mobile phone usage extends beyond essential needs, it may develop into a disorder.
This disorder, known as mobile phone addiction or nomophobia, is recognised as a behavioural disorder driven by dopamine feedback loops. Constant stimulation from notifications and apps disrupts the natural flow of dopamine, significantly affecting the brain and body.
Identifying symptoms of mobile phone addiction is essential. Recent research has introduced several related terms and definitions.
Nomophobia: The fear associated with being without one’s mobile phone.
Textaphrenia: The fear of being unable to send or receive text messages.
Ringxiety: The sensation of perceiving a notification on a mobile phone when none has occurred.
Textiety: Anxiety related to the need to receive and respond to text messages immediately.
Key indicators of mobile phone addiction include frequent device checking, excessive usage, waking at night to check notifications, negative emotions when unable to access the device, and experiencing injuries or impaired personal and professional functioning due to phone use. Attempts to limit usage often result in rapid relapse.
Individuals may not always be aware of their own phone usage; therefore, feedback from others regarding excessive use should be regarded as a constructive warning rather than a source of frustration.
Health experts report that phone addiction can result in both mental and physical health issues. Acharya JP, Acharya I, and Waghrey D (2013), in ‘A Study on Some of the Common Health Effects of Cellphones amongst College Students,’ identified headaches, irritability, anxiety, insomnia, and reduced concentration, among other commonly reported conditions.
Psychological issues caused by phone addiction include depression, anxiety, obsessive-compulsive disorder (OCD), attention deficit hyperactivity disorder (ADHD), alcohol use disorder, difficulty regulating emotions, impulsivity, impaired cognitive function, social networking addiction, shyness, and low self-esteem.
Additional reported effects include muscle pain, stiffness, fatigue, blurred vision, dry or irritated eyes, auditory illusions, thumb or wrist pain, diminished interest in other activities, insomnia, decreased academic or occupational performance, increased social conflicts, irritability in the absence of a phone, elevated risk of depression or anxiety, engagement in risky behaviors involving phone use, and feelings of guilt, helplessness, or loneliness when separated from the device.
Addressing mobile phone addiction involves identifying its underlying causes and implementing appropriate recovery strategies. Treatment may include medication and therapy, with pharmacological intervention typically reserved for severe cases, while therapy alone is recommended for milder cases.
Strategies to reduce mobile phone addiction include uninstalling frequently used applications, opting for non-smartphone devices, storing phones out of immediate reach, disabling notifications, keeping devices away from the bed at night, engaging in physical activities, and practicing meditation or mindfulness.
Parents have a significant responsibility to monitor both their own mobile phone use and their children’s. Effective measures include restricting the unnecessary app downloads, imposing internet usage limits, and supervising mobile phone use. Providing a phone to an infant during feeding is discouraged, as it may contribute to the development of addictive behaviours.
Addiction can affect individuals regardless of awareness. Remaining informed is essential. This article has outlined mobile phone addiction and potential recovery strategies. Individuals experiencing difficulties are encouraged to consult a qualified mental health care provider for assistance.
Nisal Rukshan, MHRM, B.A. (Defence), BSc (Hons.) Counselling Psychology, DCPsy, DOSH, DipHSC
Rukshan4slsr@gmail.com
