1. Do you regularly use a mobile phone and spend considerable time on it?
2. Do you have one or more devices and always carry a charger?
3. Do you feel anxious or nervous at the thought of losing your handset or when you can’t use your phone because it has been misplaced, doesn’t have coverage, has a flattened battery or lack of credit?
4. Do you avoid as much as possible places and situations in which you cannot use your mobile phone?
5. Do you constantly look at your phone’s screen to see whether messages or calls have been received?
6. Do you keep your mobile phone switched on 24 hours a day, and sleep with it next to you?
7. Do you prefer to communicate using technology rather than face-to-face?
8. Do you incur debt or great expense from using your mobile phone?
I defy most of us to not answer positively to many of those questions, suggesting that we are suffering from nomophobia.
Nomophobia (named by conflating ‘no mobile’ and ‘phobia’) describes discomfort, anxiety, nervousness or anguish caused by being out of contact with a mobile phone or computer – it is the fear of remaining out of touch with technology.
According to a 2008 survey by the post office more than 13 million British people are suffering from it, which is about 53% of mobile phone users.
Academics are making the argument for the inclusion of nomophobia in the Diagnostic and Statistical Manual of Mental Disorders (DSM). The DSM is currently in its fifth version and is the standard classification of mental disorders in the United States and influential around the world.
But does this really describe a new psychiatric disorder, or does it describe for many of us the reality of living and working in a modern world?
The Helsinki Institute for Information technology has found that, on average, people check their phones 34 times a day. ‘Over dependence’ on our phones and/or other technology doesn’t necessarily describe a new medical condition it could just be a sign that much of our work and social lives are now conducted on our mobile phones.
Yes for some people this anxiety will be very real and disabling, and it’s absolutely essential for them to be seeking professional psychological help to help them manage that anxiety. But for most of us we just need to practice prudence and common sense.
• Keep your work mobile phone and your personal mobile phone separate. That way you can turn off your work mobile phone at night or when you are on holiday.
• Even if you use your mobile phone as an alarm clock, most handsets will allow you to turn off the ring tone but still use it as an alarm clock.
• Very few of us have jobs where we have to be instantly contactable. Let your phone go to voice mail and respond to the call at a more convenient time.
• Turning off your phone means turning it off – not putting it on vibrate. The constant vibration of your phone is just as annoying as the ringing.
• Before sending that text message or making that call, stop and think – do you really need to communicate that message now? Is it essential that your partner knows what you had for lunch, or that your office knows that you are delayed by 5 minutes or that you are ‘just coming into the station’ – or can that news wait until you see them face-to-face?
If you want to cut back on your mobile phone use, then lead by example – cut back on your communication and other people will follow your example. Manage your technology, don’t let it manage you.
For more information:
Bragazzi, N.L., Del Puente, G., (2014) A Proposal for Including Nomophobia in the new DSM. Psychol Res Behav Manag 7 155-160