Nomophobia: what it is, 10 symptoms (and how to avoid)

Nomophobia is the fear of running out of the phone, and can be identified through symptoms such as anxiety when you spend a long time without using your phone or waking up in the middle of the night to check messages, for example.

The term nomophobia originates from the English expression “no mobile phone phobia“Used to describe the dependence on mobile phone use, not being recognized by the medical community, however, it is known that it is more common in pre-teens and adolescents, as they use more mobile and social networks.

Also read: Phobia: what it is, 9 main types and symptoms

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Because it is a phobia, it is not always possible to identify the cause that leads people to be anxious to be away from the cell phone, but in some cases these feelings are justified with the fear of not being able to know what is happening in the world or needing medical assistance and not being able to ask for help.

Nomophobia symptoms

The main symptoms of nomophobia are:

1. Anxiety when you spend a long time without using your phone;
2. Need to take several breaks at work to use the cell phone;
3. Never turn off your phone, even to sleep;
4. Wake up in the middle of the night to check messages;
5. Frequently charge the phone to ensure that you always have battery;
6. Be very upset when you forget your phone at home;
7. Check the phone often to see if you have notifications;
8. Anxiety when in an environment without internet signal;
9. Bring the phone charger everywhere for fear of the battery is over;
10. Receive complaints that you are always looking at the phone.

In addition, other physical symptoms that appear to be associated with nomophobia signs are dependence, such as increased heartbeat, excessive perspiration, agitation and rapid breathing.

These symptoms are very similar to the symptoms of anxiety disorders, so it is recommended to consult the psychologist or psychiatrist to make the diagnosis and have adequate guidance. Learn about identifying the symptoms of anxiety disorder.

How to confirm the diagnosis

The diagnosis of nomophobia is made by the psychiatrist or psychologist, through the evaluation of symptoms, or report of symptoms by parents or caregivers and health history.

Make an appointment with the psychologist in the region closest to you:

What causes nomophobia

Nomophobia is caused by excessive use of the phone and fear of being disconnected, causing a dependence.

Some factors seem to contribute to the development of nomophobia, such as:

• Low self-esteem;
• Insecurity;
• Anxiety disorders;
• Traumatic events;
• Need for acceptance by other people.

Nomophobia affects more frequently pre-adolescents and adolescents, but may also arise in adults.

Is nomophobia a disease or an addiction?

Nomophobia is considered a digital disease, being characterized by dependence or addiction of cell phone use and a sense of relief and/or comfort when using the cell phone.

This is because mobile phone use is related to the reward system, where dopamine release occurs through the brain, causing a sense of pleasure and well -being.

This feeling makes the person “addict” and depend more and more emotionally on mobile use.

Also read: Brain Rot: What is, meaning, symptoms and how

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How to Avoid Dependence

To try to combat nomophobia there are some guidelines that can be followed every day:

• Have several moments during the day when you don’t have your phone;
• Give preference to conversations face to face;
• Progressively decrease the use of mobile phone;
• Do not use the phone in the first 30 minutes after waking up and in the last 30 minutes before bed;
• Do not use your phone during meals or when you are talking to other people personally;
• Put the phone to carry on a surface away from the bed;
• Turn off your phone at night.

In addition, it is recommended to silence notifications and define mobile hours and time.

When there is already some degree of dependence, it may be necessary to consult a psychologist to initiate therapy, which may include various types of techniques to try to deal with the anxiety generated by the lack of mobile phone, such as yoga, guided meditation or positive visualization.

Medical Review:
Dr. Gonzalo Ramirez
Psychologist and General Psychologist

UPAEP General Practice with Professional Card No. 12420918 and Degree in Clinical Psychology from UDLAP No. 10101998.