Yes, a smartphone can give you a lot – fun, entertainment, knowledge. But it can also take something important away. And you won't even notice it. The smartphone has long ceased to be just a phone; it's become a music player, a mini cinema screen, a connection to the universe, a portal to the world of media, and whatever else you want it to be. All these activities we so passionately indulge in can lead to phone addiction. That's why it's worth knowing more about what phonoholism is.
Phone addiction, or phonoholism
The line between using and abusing a phone is quite thin. But if you can't part with your phone even for a moment, if you feel a compulsion to constantly check incoming notifications and use the device even when you don't have a specific need, these are worrying signs. Soon, frustration and nervousness will set in when you can't use your smartphone, followed by the FOMO effect (fear of missing out), i.e., constantly checking your phone for fear of having missed something on your wall. Then you get angry at people who distract you from your addiction. And since these are most often your closest loved ones, your relationships with family and friends suffer. You prefer to talk to them through messengers or SMS.
Have you experienced panic attacks or aggression when you forgot your charger, and the battery level was rapidly approaching zero? If so, then things are really not good, and we can talk about addiction. And addiction has a way of consuming you more and more. Like any addicted person. The phone now has the status of an official intermediary in contact between you and the whole world. You spend more and more hours in front of the screen, and when you put the device down, you may even hear phantom sounds of rings or notifications.
We don't know which of the listed symptoms of phonoholism you recognize in yourself, but if even one, start changing something, because the consequences can be dire. If you stay with us a little longer, you'll learn how to cure phone addiction.
Symptoms of phone addiction and how to overcome them
Phonoholism is not an age-related problem. Both very young people and adults can become addicted. And suddenly, they stop seeing anything around them beyond the phone screen. School, work, friends? Who needs that. All that matters is the black mirror. Phonoholism is a very serious behavioral disorder that should not be underestimated. Because along with addiction, loneliness, and emptiness that follow, depression may appear, disturbed daily rhythms, a deregulated biological clock, as well as problems at work or school, or conflicts.
Yes, these are problems that can be overcome, but it won't be easy or quick. One of the elements of addiction treatment is complete abstinence. But how to completely cut yourself off from your phone when it's often also a work tool? Simply an integral (and essential) part of today's reality? Therefore, a step-by-step method must help.
Check how much time you spend in front of your smartphone screen
Devices with iOS or Android 9 and newer have built-in user activity monitoring modules. To enable them, select the Screen Time or Digital Wellbeing & parental controls option in Settings. Turn it on and click Continue. Then select the option This is my [device name]. You will then see a report on how you use your device, apps, and websites.
Here's how to reduce the time spent on your phone step-by-step:
- Download an app that monitors screen time.
- Create a phone usage schedule and stick to it.
- Reduce the set number of minutes from time to time.
Let this be the beginning of regaining control over your life. You can do this much yourself, and a specialist will certainly help with the rest, who will explain why this addiction developed and what mechanisms are behind it. They will also surely propose an effective form of therapy.
Close ones – family, friends – should also be involved in the help. Their support will be invaluable. In the case of child addiction, parental involvement in therapy is essential.
As a mobile operator, we want to support our Vikings in healthy phone use. We address important issues, engage in social actions. Together with our users, we are creating a network of people, not numbers, and within it, also Szalupy Ratunkowe (Rescue Boats). This is an initiative of our community, thanks to which every Viking can do something good for others. To join the action, simply donate the gigabytes accumulated on your account, and we will allocate them to a charity of your choice. One of the rescue boat editions was precisely about phonoholism. We encourage you to get involved in the latest editions of the rescue boats. To battle, crew!
