Nomophobia: A Fear of Losing Smartphone

Do you struggle to put your phone down or experience anxiety when you know you won't have service for a while? Do you get upset when you think about not having your phone?

If so, you may suffer from nomophobia, a severe fear of losing your phone or being unable to use it. It's fair to worry about losing your devices because the majority of us rely on them for information and connectivity. Unexpectedly losing track of your phone likely causes anxiety about what to do with lost contacts, images, and other data.

However, nomophobia, which is short for "no mobile phone phobia," is the term used to describe a persistent, acute dread of losing one's phone that interferes with daily living.

The findings of numerous investigations indicate that this phobia is becoming more widely. According to 2019 research Trusted Source, nearly 53% of British phone owners in 2008 reported feeling nervous when their phone was missing, had a dead battery, or was out of service.

No research studies have examined statistics for the United States. According to some experts, these figures, particularly for teenagers, could be higher.

The Diagnostic and Statistical Manual of Mental Disorders' most recent edition does not include nomophobia as a mental disorder (DSM-5). The formal diagnostic standards for this disease have not yet been determined by mental health professionals. 

POSSIBLE SYMPTOMS OF NOMOPHOBIA

Emotional symptoms:

• Anxiety, fear, or panic when you consider not having or being able to use your phone
• Anxiety and agitation if you must put down your phone or are aware that you won't be able to use it for a time.
• Worry or anxiety if you momentarily cannot locate your phone.
• Frustration, anxiety, or stress when you can't check your phone

Physical symptoms include:

• Chest tightness
• Difficulty breathing regularly
• Trembling or shaking
• Excessive sweating
• Rapid heartbeat

Experts haven't yet discovered a specific cause of nomophobia. Rather, they believe several factors can contribute:

• A fear of isolation
• fear of not being reachable.
• negative experience
• family member who has a phobia or another type of anxiety.
• Living with anxiety in general

If you recognize some signs of nomophobia in yourself, it can help to talk to a therapist.

Frequently using your phone or worrying about not having your phone doesn’t mean you have nomophobia. But it’s a good idea to talk to someone if you’ve had symptoms for six months or longer,

There’s no official diagnosis for nomophobia yet, but trained mental health professionals can recognize signs of phobia and anxiety and help you learn to cope with symptoms in a productive way to help overcome their effects.

A therapist will probably recommend treatment if you experience significant distress or have a hard time managing your daily life.

Therapy can usually help you address symptoms of nomophobia. Your therapist might recommend cognitive behavioral therapy or exposure therapy.

Cognitive behavioral therapy:

You can learn to control your negative feelings and emotions that rise when you consider not having your phone by participating in cognitive behavioral therapy (CBT).

You could have nausea and anxiety when you think, "If I lose my phone, I'll never be able to talk to my pals again." However, CBT can teach you how to rationally refute this idea.

Instead, you might reply something like, "My contacts are backed up, and I would obtain a new phone. Though difficult at first, it wouldn't be the end of the world.

Exposure therapy:

By gradually exposing yourself to your fear, exposure therapy helps you learn to face it.

If you are nomophobiac, it will take some time for you to adjust to life without your phone. At first, you might find this terrifying, especially if you depend on your phone to keep in touch with loved ones.

The aim of exposure treatment isn't to fully cut out phone use, unless that's what you personally want. As a substitute, it teaches you how to deal with the intense terror you feel when you consider being without your phone. You can use your phone in a more beneficial manner if you can overcome this fear.

Self-care: 

• Put your phone away at night for better sleep.
• When you go shopping, pick up dinner, or go for a walk, try leaving your phone at home for brief periods of time.
• Disconnect from technology for a period of time each day. Take a seat quietly, sit down to write a message, go for a walk, or explore a new outdoor space.
• If at all feasible, encourage your friends and family to interact in person. Plan a weekend getaway, organize a group, or go for a stroll.
• If your family members reside in distant cities or countries, attempt to balance your phone use with other activities. Every day, schedule a time when you will not be using your phone and instead concentrate on something else.
• Make an effort to interact with people who are physically close to you more frequently. Talk briefly with a coworker, classmate, or neighbor, or pay attention to someone's attire. These contacts may or may not result in friendships.

It's possible that nomophobia isn't yet recognized as a legitimate mental illness. But experts concur that this problem of the technological era is an increasing worry that may have an impact on mental health.

Although all phone users have some symptoms, young individuals seem to have the highest prevalence of nomophobia. If you use your phone frequently, you may briefly feel anxious when you discover you don't have it or can't find it. This is not proof that you are afraid of nouns.

However, if you find that your anxiety over having your phone or being able to use it is interfering with your ability to concentrate on your tasks, you might want to speak with a therapist for support.

With medication and a change in lifestyle, phobias can become better.