Smart phone addiction

While a smartphone, tablet, or computer can be a hugely productive tool, compulsive use of these devices can interfere with your daily life, work, and relationships. When you spend more time on social media or playing games than you do interacting with real people, or you can’t stop yourself from repeatedly checking texts, emails, news feeds, websites, or apps—even when it has negative consequences in your life—it may be time to reassess your technology use.

By learning about the signs and symptoms of smartphone and Internet addiction and the ways to break free of the habit, you can better balance your life, online and off.
What is smartphone addiction?

Smartphone addiction, also known as “nomophobia” (fear of being without a mobile phone), is often fueled by an Internet overuse problem or Internet addiction. After all, it’s rarely the phone or tablet itself that creates the compulsion, but rather the games, apps, and online worlds it connects us to.
Smartphone addiction can encompass a variety of impulse-control problems, including:

Virtual relationships. Addiction to social networking, dating apps, texting, and messaging can extend to the point where virtual, online friends become more important than real-life relationships. We’ve all seen the couples sitting together in a restaurant ignoring each other and engaging with their smart phones instead. While the Internet can be a great place to meet new people, reconnect with old friends, or even start romantic relationships, online relationships are not a healthy substitute for real life interaction.

Online compulsions, such as gaming, gambling, online shopping can often lead to financial and job-related problems. While gambling addiction has been a well-documented problem for years, the availability of Internet gambling has made gambling far more accessible.

Information overload. Compulsive web surfing, watching videos, playing games, searching Google, or checking news feeds can lead to lower productivity at work or school and isolate you for hours at a time. All this compulsive use of the Internet and smartphone apps can cause you to neglect other aspects of your life, from real-world relationships to hobbies and social pursuits.

Studies suggest that most of us are rarely ever more than five feet from our smart phones. Many people admit to regularly using them while driving, during religious services, business meetings, kids’ school performances, in the shower. So what causes our obsession with these always-connected devices?

Smart phones, tablets, or the Internet can be addictive because their use, just like the use of drugs and alcohol, can trigger the release of the brain chemical dopamine. And just like using drugs and alcohol, you can rapidly build up tolerance so that it takes more and more time in front of these screens to derive the same pleasurable reward.

EFFECTS OF SMARTPHONE ADDICTION

Smartphone or Internet addiction can also negatively impact your life by

1. Increasing loneliness and depression. While it may seem that losing yourself online will temporarily make feelings such as loneliness, depression, and boredom evaporate into thin air, it can actually make you feel even worse. Users, especially teens, tend to compare themselves unfavorably with their peers on social media, promoting feelings of loneliness and depression.

2. Increasing stress. Using a smartphone for work often means work crisp into your personal life. You feel the pressure to always be on, never out of touch from work. This need to continually check and respond to email can contribute to higher stress levels and even burnout.

3. Increasing attention deficit disorders. The constant stream of messages and information from a smartphone can overwhelm the brain and make it impossible to focus attention on any one thing for more than a few minutes without feeling compelled to move on to something else.

4. Reducing the ability to concentrate and think deeply or creatively. The persistent buzz, ping or beep of your smartphone can distract you from important tasks, slow your work, and interrupt those quiet moments that are so crucial to creativity and problem solving. Instead of ever being alone with our thoughts, we’re now always online and connected.

5. Disturbing your sleep. Excessive smartphone use can disrupt your sleep, which can have a serious impact on your overall mental health. It can impact your memory, affect your ability to think clearly, and reduce your learning skills.

6. Encouraging self-absorption. A study found that people who spend a lot of time on social media are more likely to display negative personality traits such as narcissism(Excessive love of oneself). Snapping endless selfies, posting all your thoughts or details about your life can create an unhealthy self-centeredness, distancing you from real-life relationships and making it harder to cope with stress.

WARNING SIGNS FOR SMARTPHONE ADDICTION

1. Isolation from family and friends. If you’re in a meeting or chatting with friends, do you lose track of what’s being said because you’re checking messages or updates on your phone? Have friends and family expressed concern about the amount of time you spend on your phone? Do you feel like no one in your “real” life understands you like your online friends?

2. Concealing your smartphone use. Do you sneak off to a quiet place to use your smartphone? Do you hide your smartphone use or lie to your boss and family about the amount of time you spend online? Do you get irritated or cranky if your online time is interrupted?

3. Have a fear of missing out. Do you hate to feel you’re missing out on important information if you don’t check you phone regularly? Do you need to compulsively check social media because you’re anxious that others are having a better time, making more money, or leading a more exciting life than you? Do you get up at night to check your phone?

4. Feeling of dread, anxiety or panic if you leave your smartphone at home, the battery runs down or the operating system crashes. Or you feel a phantom vibration—you feel your phone vibrating but when you check, there are no new messages or updates.

SELF-HELP TIPS FOR SMARTPHONE ADDICTION

1.Recognize the triggers that make you reach for your phone. Is it when you’re lonely or bored? If you are struggling with depression, stress, or anxiety. Instead, find healthier and more effective ways of managing your moods.

2.Understand the difference between interacting in-person and online. Human beings are social creatures. We’re not meant to be isolated or to rely on technology for human interaction. Socially interacting with another person face-to-face can make you feel calm, safe, and understood, and quickly put the brakes on stress. Interacting through text, email or messaging may feel important but it bypasses these nonverbal cues so can never have the same effect on your emotional well-being.

3.Strengthen your support network. Set aside dedicated time each week for friends and family. If you are shy, there are ways to overcome social awkwardness and make lasting friends without relying on social media or the Internet. To find people with similar interests, try reaching out to colleagues at work, joining a sports team. You’ll be able to interact with others like you, let relationships develop naturally, and form friendships that will enhance your life and strengthen your health.

4.Build your coping skills. Perhaps tweeting, texting or blogging is your way of coping with stress or angry feelings. Or maybe you have trouble relating to others, or are excessively shy with people in real life and find it easier to communicate with people online. Building skills in these areas will help you weather the stresses and strains of daily life without relying on your smartphone.

MODIFY YOUR SMARTPHONE USE, STEP-BY-STEP

1. Set goals for when you can use your smartphone. For example, you might schedule use for certain times of day.

2. Turn off your phone at certain times of the day, such as when you’re driving, in a meeting.

3. Don’t bring your phone or tablet to bed.

4. Replace your smartphone use with healthier activities.

5. Remove social media apps from your phone so you can only check Facebook, Twitter and the like from your computer.

6. Limit checks. If you compulsively check your phone every few minutes, wean yourself off by limiting your checks to once every 15 minutes then continually increase the time.

7. Accept that by limiting your smartphone use, you’re likely going to miss out on certain breaking news, or new gossip.

Ref: Smartphone Addiction, helpguide.org