Almost everyone these days has a smartphone with them almost all the time. It can be difficult to resist scrolling and interacting with apps, but some people use their phone from the moment they wake up until long after they’ve gotten into bed. Constant, compulsive phone use can be harmful for mental and physical health and in many ways can follow the patterns of a behavioural addiction.
Here we’ll look at some of the issues related to excessive phone use and provide some tips on how to stop phone addiction…
What Is Phone Addiction?
Phone addiction doesn’t currently have a formal clinical diagnosis, but it is becoming a recognised problem.
Phone addiction is also becoming increasingly recognised as a kind of behavioural addiction. It involves compulsive smartphone use despite negative consequences and goes beyond just using your phone a little bit more than you should.
It can include compulsive checking and an inability to limit screen time, along with severe anxiety if you do not have your phone – a condition termed nomophobia, which refers to a fear of being without your phone. A phone addiction can affect relationships, work, school and leisure time.
Smartphones can be used as valuable tools, but problems arise when they become an obsession.
What Causes Phone Addiction?
Phone addiction is a complex condition, and there tends to be a combination of causal factors involved. These include:
Instant Rewards and Dopamine
Smartphones are designed to capture attention, and algorithms and apps are often designed to capitalise on the ‘attention economy’. Notifications, likes and interactions on social media provide frequent rewards that trigger quick hits of dopamine – the ‘feel-good chemical’ of the brain.
These rewards are variable though, which can keep people checking or interacting with their phone in search of the next hit.
Fear of Missing Out (FOMO)
Fear of missing out can apply in a number of ways. Many apps use streaks to track how many days in a row you use them, with many people becoming unwilling to break the streak. Social pressure, anxiety about missing messages or updates and comparisons with others on social media can all help keep you coming back for more.
Endless scrolling is another increasing problem, as the brain does not encounter natural ‘stop points’ and encourages you to keep going in search of another entertaining post or dopamine hit.
Habit Becomes Compulsion
Small patterns can develop over time until checking the phone becomes compulsive. Boredom, stress or anxiety can also sometimes trigger excessive use.
Signs of Phone Addiction
Signs that you might be developing unhealthy phone habits can include:
- Consistently checking notifications
- Feeling anxious without your phone
- Using your phone immediately after waking up
- Struggling to concentrate
- Ignoring family or friends
- Disrupted sleep
- Failed attempts to cut down
Experiencing several of these signs consistently may indicate problematic use.
How Excessive Phone Use Can Affect Your Health
Phone addiction, also known as smartphone dependence, can affect your physical and mental health in a number of ways.
Constant use could lead to physical issues such as repetitive strain injury (RSI), neck and back pain, eye strain and general health issues related to a lack of physical activity and disrupted sleep patterns.
Excessive smartphone use has also been linked to increased stress and anxiety and reduced attention span. It can affect relationships, work and other areas of life that can also have a knock-on effect on mental health.
Practical Ways to Stop Phone Addiction
It’s easy to tell someone they should spend less time on their mobile phone but this can be much harder to achieve.
Some ways you can prevent becoming too dependent on your phone:
- Monitor daily screen time
- Turn off unnecessary notifications
- Create phone-free zones
- Avoid using your phone before bed
- Replace scrolling with healthier activities
- Set app limits
- Remove distracting apps
- Keep your phone out of reach while working
- Have regular digital detox periods
- Be mindful of emotional triggers
When Phone Use May Be Linked to Mental Health
Excessive mobile phone use may be connected to a number of mental health issues, including anxiety, depression, loneliness, stress, low self-esteem and social isolation.
The phone use itself may not always be the cause. Phones are often used as a coping mechanism rather than being the root cause, but they may exacerbate some existing issues or help to trigger others. You should seek support if underlying mental health concerns are contributing to compulsive phone use or vice versa.
When Is It Time to Seek Professional Help?
Everyone’s situation is different but it may be time to seek professional help if any of the following are having a serious impact on your life:
- Inability to reduce screen time despite repeated attempts
- Phone use affecting work or education
- Relationship problems
- Significant sleep disruption
- Anxiety when separated from the phone
- Existing addiction or mental health concerns
- Compulsive behaviours becoming more severe
Seeking professional help is not necessarily a last resort but can be a hugely positive step towards a healthier and happier life.
Treatment Options
At Cassiobury Court, we mostly treat drug and alcohol addictions. Behavioural addictions may also require support, especially where they coexist with mental health conditions or substance misuse.
Treatments we offer for behavioural addictions include cognitive behavioural therapy (CBT), one-to-one counselling, group therapy and mental health support; plus structured relapse prevention and aftercare.
If compulsive behaviours or addiction are affecting your wellbeing, contact Cassiobury Court today for confidential advice.
