Nomophobia: The Fear of Being Without Your Phone

NOMOPHOBIA 

What Is Nomophobia?

Have you ever found yourself getting anxious or even panicked when you couldn't find your phone? Does the thought of being stranded in an isolated place with no cellular service fill you with a sense of dread? If so, you just might have some of the symptoms of nomophobia.Nomophobia is an abbreviated form of "no-mobile-phone phobia." The term was first coined in a 2008 study that was commissioned by the UK Postal Office. In a sample of more than 2,100 adults, the study indicated that 53% of participants experienced nomophobia.

The condition is characterized by feelings of anxiety when people lose their phones, run out of battery life, or have no cellular coverage.The study revealed that this fear can be so powerful that many people never turn off their phones, even at night or during times that they won't be using their devices.1 When asked why they never turn off their phones, 55% cited a need to keep in touch with family and friends, 10% said they needed to be contactable for work reasons, and 9% reported that turning off their phones made them anxious.The fear of missing out on something is perhaps what leads so many people to report that they would respond to a call or text even if they are in the middle of something else. The study revealed that people were often willing to interrupt life activities in order to respond to a call. 

The majority of people (80%) were willing to answer a call while watching television, 40% would respond to a call while eating a meal, and 18% would be willing to answer the phone when they were in bed with another person.

How Common Is It? 

While the research on the phenomenon is still limited, the available findings suggest that nomophobia is quite common. One study of students in India found that more than 22% of participants showed signs of severe nomophobia. Around 60% of those who took part in the study had moderate signs of the condition. 

Symptoms

A phobia is a type of anxiety disorder that is characterized by an irrational fear of an object or situation. In this instance, the fear is of being without a phone or being out of the reach of cell phone service. While nomophobia is not a clinical diagnosis, some of the symptoms that are commonly identified as related to this fear include:

• The inability to turn off your phone
• Constantly checking your phone for missed messages, emails, or calls
• Charging your battery even when your phone is almost fully charged
• Taking your phone with you everywhere you go, even into the bathroom
• Repeatedly checking to make sure that you have your phone
• Fear of being without Wifi or being able to connect to a cellular data network
• Worrying about negative things happening and not being able to call for help
• Stress over being disconnected from one’s online presence or identity
• Skipping activities or planned events in order to spend time on the mobile device

In addition to emotional and cognitive symptoms, people may also experience physical symptoms as well. People might breathe faster, their heart rate may increase, they may sweat more, and may shake or tremble. They may also begin to feel weak or dizzy. In severe cases, these fear symptoms can escalate into a panic attack.

Coping

If you think you have Nomophobia or feel that you are spending too much time on your phone, there are things that you can do to better manage your device use. 

• Set boundaries. Establish rules for your personal device use. This might mean avoiding your mobile device at certain times of the day, such as during meals or at bedtime.
• Find a balance. It can be all-to-easy to use your phone to avoid face-to-face contact with other people. Focus on getting some personal interaction with others every day.
• Take short breaks. It can be tough to break the mobile phone habit, but starting small can make the transition easier. Start by doing small things such as leaving your phone in another room during meals or when you are engaged in another activity.
• Find other ways to occupy your time. If you find that you are using your phone excessively out of boredom, try looking for other activities to distract you from your device. Try reading a book, going for a walk, playing a sport, or engaging in a hobby that you enjoy.