Mobile phone addiction is a more common reality than we think; We have normalized the use of this electronic device so much that we may not be aware that we are beginning to depend on it and we spend a good part of the day “glued” to the screen without really needing it.
Statistics tell us that each year the average number of hours dedicated to the mobile phone increases and there is a higher percentage of the population addicted to it. It is for this reason that it will be necessary for us to monitor and control our use of the smartphone, since the symptoms it can generate are similar to those created by any other addiction such as dependence, tolerance or abstinence, generating discomfort and loss. of functionality in the subject.
In this way, there are some sensations or behaviors that can tell us that our mobile phone use is or is starting to become worrying. If you feel that you can no longer control it, it is advisable to ask for professional help; We do not have to downplay the importance of this type of problem, because it can be just as serious as other disorders.
In this article you will find the key guidelines and ideas on how to know if you are a person addicted to your mobile phone.
Mobile addiction is an excessive dependence on the use of the mobile phone, thus creating a behavioral dynamic that generates great discomfort if we cannot use this electronic device for a few hours. As happens in addiction due to substance use, in this psychological phenomenon experiences such as tolerance will appear, which consists, in this case, in the need to use the mobile phone for longer and longer periods of time; withdrawal, in which after having repeatedly used the mobile phone, if you cannot access it, adverse symptoms and discomfort appear; and dependence, which consists of the need to continue using the mobile phone.
Overlapping with all these psychological phenomena, it is common for nomophobia to appear, which consists of the fear of missing out on important events that may be happening in the “digital world” to which we have access through the smartphone.
Some statistics
In Spain, in 2020 the average number of hours per day that the population dedicated to using the mobile phone was 4 hours, thus registering an increase of one hour compared to two years ago. Similarly, 22% of the population admits to using their cell phone for more than 5 hours a day, and 20.8% say they cannot go without looking at the phone for 1 hour.
The prevalence in 2020 indicated that in the general Spanish population, approximately 25% of subjects between 18 and 65 years old are considered addicted to mobile phones, observing that this figure almost doubles if we only take into account the population between 18 and 24 years old, with 44% and an average of 6 hours and 43 minutes of daily use.
Given the observed percentages and the perceived increasing trend, the negative consequences that may occur are worrying., since this behavioral dynamic does not allow the subject to mentally disconnect. In addition, one of the most notable characteristics of the human being is also affected: socialization. Half of the population expresses that they have more contact with their friends through their smartphone than face to face.
How to know if you have developed a mobile phone addiction?
We know that the mobile phone gives us facilities and has positive functions, but misuse or excessive use can have a negative impact on our mental health. If we almost never disconnect from technology, we lose the opportunity to interact in person with our friends, and great dependency and discomfort ends up occurring when we cannot use the telephone. We have the feeling of not being able to live without it.
Below we will see some signs and behaviors that can serve as alerts to realize that your cell phone use is excessive and may have or may soon lead to an addiction.
1. You feel a loss of control over cell phone use
People with mobile phone addiction feel an irremediable need to use it. They notice that they lose control and they can’t help but make use of it. So we see that the need is related to dependency, the subject feels that he needs to use the cell phone and cannot avoid it.
In this case we realize that we cannot control the behavior of using the cell phone, we almost feel that it becomes the one who controls us, how we are, what things we stop doing…
2. You use your smartphone excessively
As we already saw, the average number of daily hours of mobile phone use is high. One way that can help us identify if we are really using it excessively is assess if for this reason we are getting lost or stop making plans with other people or not attending important events, or if we do we can’t avoid spending most of the time with our cell phone in our hands. That is, we realize that there is a loss of commitment and responsibility with our social circle.
3. You are always aware of your cell phone
We realize that we always have part of our attention on our mobile; If we are not looking at it, we are waiting to see if it sounds or vibrates, so we are continually checking if they have spoken to us or if there is anything new on social networks.
4. You always have your cell phone nearby
In this case The cell phone becomes an extension of us, like another part of our body; Where we go, the device goes, and there cannot be a situation in which we do not have the cell phone close and within reach. A typical behavior is needing to have the cell phone next to us, even when we are eating.
5. It’s the first and last thing you look at when you wake up and when you go to sleep
For many it is already a routine to check their cell phone before getting up and just before going to sleep.. Leaving aside the fact that this nighttime routine is not the most recommended, it may be telling us that we have somewhat problematic behavior with cell phone use.
It should also be noted that in a study carried out in Spain it was observed that 9% of the population wakes up at night to look at their mobile phone, this is also a worrying behavior that indicates that there may be an addiction.
Related article: “Insomnia: how it impacts our health”
6. Your device usage has increased (and not because of work or other responsibilities)
We know that we currently use our mobile phone more frequently during the day and that we dedicate more hours; That is, the previous usage time is no longer enough and we need to increase it.
7. Feeling of discomfort, irritability, frustration or tension when we cannot use it
It is common that when we find it impossible to use our cell phone because, for example, we have run out of battery, our mood worsens and we appear moody and anxious about not being able to use it. In this case we see that the symptoms that appear are typically linked to those presented during abstinence when we stop consuming what causes addiction.
You may be interested: “Strategies to prevent and manage anger”
8. You have the feeling that it rings or vibrates when it really doesn’t
With this sign we do not refer to an auditory hallucination, but rather It is more linked to the degree of tension and attention focused on the mobile. That is, by continually thinking about the mobile phone, being aware of it, any sound or sensation of vibration is interpreted as something related to our smartphone.
9. You use it even when you shouldn’t
You risk looking at it in situations where it is not allowed, when you should not, and they may draw your attention or there may be other negative consequences. An example of this behavior would be using the smartphone when we are working or attending classes at an educational center such as school or university.
10. An irrational fear arises of not being able to use it
Mobile addiction is also often linked to the presence of anxiety about the experience of not being able to use this device. In this way, for example, we have an excessive fear of running out of battery or leaving our cell phone at home, so it will be common for us to carry a charger with us or if we leave our cell phone at home, even if our outing lasts for a short time, we will go back to look for it. .
11. When you try to reduce the use you fall again
Another behavior that also commonly appears in addictions is attempts to quit the habit associated with dependency without success; For this reason, if we have a mobile phone addiction, we will surely suffer “relapses” frequently.
How is it treated in therapy?
Like any addictive behavior, cell phone addiction can be treated with psychotherapy.. Going to the psychologist will work to help the subject increase self-confidence, train social and self-control skills that the subject may lack, and help them find other activities that they like and that are physically and psychologically healthy. Furthermore, in the event that nomophobia exists, techniques will be used to reduce anxiety, to ensure that mobile phone use decreases and is controlled.
