An irrational fear of not having your mobile phone within sight is not a joke, but a serious civilization disease. It's called nomophobia. Unfortunately, rapid civilizational development, besides many conveniences, brings with it quite a burden. According to research, as many as 32% of Poles are unable to put down their phones for longer than 24 hours1.
What is nomophobia?
What does your weekly smartphone usage report look like? Again, a few percent more time spent in front of the screen than last time? What sounds completely harmless as a message on the screen can lead to serious disorders. Are you truly able to free yourself from the clutches of being constantly online?
The very term nomophobia derives from the abbreviation no mobile phobia, which can be translated into Polish as fear of not having a mobile phone. In the 20th century, such a concept could only have made a career in David Cronenberg's futuristic horror films, but times of smartphone market development arrived, and nomophobia found its way into homes.
Today, unlimited internet access, constant contact with loved ones via smartphone, and a wide range of applications make it difficult for us to part with our phones even for a moment. According to sources (TNS Polska report – Polska jest MOBI)2, Poles use their smartphones for an average of three hours every day, and this trend is increasing year by year.
Nomophobia: the first signs of smartphone addiction
Let's do a little test. All you Vikings who can't last more than 10 minutes without scrolling through social media feeds, step forward! And now, let's be honest with each other and completely serious. This might be a sign that this new civilization phobia has also affected you.
What are the most common symptoms of nomophobia? Not having a smartphone within reach usually causes fear and panic attacks, with symptoms such as sweating, dizziness, or elevated heart rate. Do you recognize that moment of panic that overcomes you when you suddenly realize you've left your phone at home? Yes, that's nomophobia. 47% of Poles declare that they are most afraid of losing contact with loved ones, and this is the reason for their fear of not having a phone. Avoiding situations and places where smartphone use may be restricted is also a common phenomenon. Alongside physical signs of nomophobia, emotional symptoms such as sadness, dejection, and even depression often occur.
How can you protect yourself from nomophobia?
Yes, there are ways to avoid the symptoms of nomophobia. The best advice is simply to turn off the network connection on your phone. This way, you won't be constantly checking incoming notifications.
Paradoxically, to reduce the symptoms of technology addiction, you can use... technology. An app, like Forest App, can help by blocking other applications for a set period. When you don't use your phone, a virtual tree will grow, and its size will depend on the length of time you don't use your smartphone. If you decide to interrupt this process and launch the blocked apps, the tree will, unfortunately, wither forever.
Note – for every plant you grow, you'll receive virtual coins, which you can use to buy new species of trees and shrubs, as well as soundscapes that aid concentration. A doctor won't prescribe this kind of therapy, but it's a great solution to start with for people who can't focus on work or studies and give in to the temptation of checking their phones.
Nomophobia: what to do if it's already too late?
However, if you are already experiencing symptoms of panic anxiety due to not having your smartphone within reach, it's worth trying breathing and relaxation therapies, such as meditation, or those that use physical exercises like yoga or pilates. In extremely severe cases, seeking advice from a specialist may be helpful. Outdoor sports will also ensure that the last thing you think about is scrolling through your smartphone screen.
It might also be that you are one of those people who turn on Strava while running. Traditional heart rate monitors and running watches can also be a great alternative to running apps. In this case, you can brag about the kilometers you've run over coffee instead of on your Facebook feed!
So, what do you think? Will it be easier for you now to resist the temptation of being constantly online? Remember, everything is good in moderation, but in this overstimulated reality, you should take care to find balance. And we'll be happy to help you with that.
[1] https://www.payback.net/de/czy-polacy-potrafia-zyc-bez-telefonu-komorkowego/
[2] http://www.tnsglobal.pl/coslychac/files/2015/05/POLSKA_JEST_MOBI_2015.pdf
