“I finally realized it, people are PRISONERS of their phones, that’s why they are called 'CELL' phones.”

According to Pew Research Center Survey, 90% of adults own a smartphone, mostly between the ages of 18-49 years old. Did you know the average American checks their phone approximately every 12 minutes, or on average about 80 times per day? 80% of men and 69% of woman report using their phones even while on the toilet -- and those are just the ones who admit it. 😉

Studies show that checking your phone triggers the same neural pathways as gambling and drugs, leading to addictive behavior. This makes sense to me; many people are open about being addicted to their cell phones. While it may be difficult to separate from a cell phone, some experience this anxiety at a whole new level and may suffer from nomophobia.

Nomophobia, short for “no mobile phone phobia” is the fear of being without your cell phone. While many of us have strong attachments to our cell phones, a person with nomophobia may experience high anxiety, agitation, panic attacks, headaches, stomach aches, tightness of the chest, fear, or isolation when they don’t have access to their phone. ScienceDirect.com has broken down the stages of nomophobia into four themes, not being able to communicate, losing connectedness, not being able to access information, and giving up convenience. If you feel like you’re addicted to your cell phone and experience high anxiety when you’re unable to access it, here are some tips to help you!

Identify what the phone is taking from you and write it down: To do hard things, you must get some motivation to go after your goals. Write down all the things that being overly attached to your cell phone takes away from your life. For example, time with your family, time spent doing hobbies, your separation from work, or maybe even sleep!

Digital Detox: Reduce the amount of time spent on your phone. Use the motivation written down from step one as ammunition to start and keep going. Make small changes and gradually increase them to become bigger ones. This is not easy, but you can learn that it’s completely survivable to step away from your phone. Who knows, you might even like the time apart!

Work on being in the moment: If you find yourself thinking about your phone during your digital detox and have difficulty turning those thoughts off, it’s okay and to be expected. Anxiety robs people of their inner peace. If anxiety shows up, take it with you while doing the things you want to do. With practice, that voice should quiet over time, and you can find happiness in the moment.

Self-Care: Start engaging in activities to promote relaxation and joy. This is a necessity to keep your nervous system balanced which can reduce the anxious response when challenging your fears.

Consider professional help: Just like any anxiety disorder or phobia, it’s not easy to do it alone. Getting help from a trained professional can help you improve daily functioning and satisfaction. You can learn how to respond to the anxiety that comes up while taking steps to meet your goals.

If your cell phone attachment is at the level of nomophobia or impacts your daily satisfaction to any degree, it’s time to consider making some changes. While change can be hard, it’s survivable. Life does not get better by chance; it gets better by change. ALC would love to help you form a healthier relationship with your phone, give us a call------and then put your phone down. 😉