If your cell phone is the first thing you pick up in the morning and the last thing you leave before going to sleep, I strongly recommend that you read this article. Many people are addicted and have no idea what they are. If your cell phone is the first thing you pick up in the morning and the last thing you leave before going to sleep, I strongly recommend that you read this article. Many people are dependent and have no idea what they are.
Nomophobia is the word chosen to describe individuals who have problems related to cell phones and other electronic devices: mainly the issue of running out of cell phones and connectivity. The term is "Brazilian" the English "no mobile phone phobia" and it means, in free translation, a phobia of being without a cell phone ".
Nomophobia is something new, since the use of cell phones is relatively recent. However, the rapid advances in technology and the Internet have made the use of this portable device increasingly larger and include numerous other technical functions and entertainment options.
So, so that you can identify signs and symptoms of addiction (or even abuse), we have separated below some behavioral characteristics of people who do not use the cell phone properly. Remember that they are not diagnostic criteria, but they can be strong indications that you need to slow down.
1- Do you always keep your cell phone with you and check if you have received messages in short intervals?
2- Do you realize that this check makes you lose focus and lose the attention (and the notion of time) that should be devoted to other activities such as work tasks or even school activities?
3- Do you take your cell phone to the table and consult it while eating?
4- Do you take your attention away a face-to-face conversation to look at your cell phone?
5- Has anyone ever caught your attention because of excessive cell phone use?
6- When you travel, the first thing you try to find out is if there is internet in your location?
7- When you run out of connectivity, do you notice that you feel an increase in anxiety, fear and / or irritability? Do thoughts arise that someone may come to you and not find you or that you may need help and not be able to call for help?
8- Do you use your cell phone hidden in places of prohibited use such as cinemas and theaters?
9- Are you afraid of losing important information or even being out of date if you don't check the device several times a day?
10- Do you have the impression that the cell phone is ringing or vibrating without this really happening?
11- Have you ever lied about the time you spend using your cell phone?
12- Have you tried to spend less time using the device, but were unsuccessful?
If you said yes to several of the previous questions, we need to talk a little bit more about addiction
Dependence happens when something that, at first generated pleasure, starts to bring anxiety and discomfort. After the introduction of social networks and tools such as What´s app, the use of cell phones has become even greater. These services, of collective use, inform us, entertain us and give us the idea that we belong more strongly to groups. In addition, they have mechanisms developed to “gratify” us whenever we use them. Have you ever stopped to think about the similarity between a trained laboratory rat that presses a bar and gets food compared to our likes on social media? Well, if you didn't think, you should think because what happens to us is exactly what happens to mice: we spend the day clicking on links, accessing networks, posting information and checking how many people have reacted to what we have done. You can be sure that you are not the only person in the world who is happy when someone likes your photo or sends you a new message.
The issue of dependence on cell phones, however, is the same as with people who develop problems with the use of alcoholic beverages, gambling, buy too much or even eat too much. That is, nothing is a problem until a fine line is crossed and something that should be useful or pleasant starts to enslave us and bring real damage to our lives. Thus, gambling can be an activity, as long as the person is not indebted, buying is a delight, as long as the person can pay and not get hurt and a drink at the end of the night can be liberating, if the person knows how to stop. Did you understand the difference?
But what to do?
Every time something causes suffering, discomfort or harms some sphere of your life, that thing deserves attention.
Below we have listed some tips to help you get back to using your mobile device healthier. However, if you realize that it was not enough, remember that there are specialized professionals (psychologists and psychiatrists) who can help.
Here are the tips:
- Do one task at a time. If you're going to sit and work, put your cell phone
mute or turn it off, so that you are not tempted to look at it several times because of a vibration, ringing or notification. I particularly recommend the airplane mode or the activation of the “do not disturb” function.
- During the day, ver you are, turn notifications off if possible. Have you noticed how many useless or unnecessary notifications you receive daily? Look when you decide you should look. You are the one who should send the phone and not the other way around.
- At bedtime remember: turn off your cell phone. If you don't have quality sleep, nothing will flow well in your life.
- Leave your phone in your purse or away your hand while talking to your friends. The person in front of you, it is good to remember, deserves 100% of your attention.
- Bar table, beach, cafe, bar, steering wheel: forget your cell phone! Unless it is really necessary, separate things and enjoy the moments.
- If possible, do not use the same cell phone bill for work and personal life. It is important that you are able to shut down work when it is not time for work.
- the app's that you don't use. They are a distraction and steal your time without you noticing.
- Fill your empty time with other activities (or just enjoy the leisure!). Get out, breathe, walk, learn something new. Remember that life is what happens OUTSIDE the cell phone.