WHAT IS NOMOPHOBIA: SYMPTOMS AND WAYS TO OVERCOME IT

The term Nomophobia, an abbreviation for no-mobile-phone phobia, named as Cambridge Dictionary’s word of 2018 is constructed on definitions described in the DSM-IV. Labeled as a phobia for a particular or specific thing, nomophobia is used to describe a psychological condition when people have a fear of being detached from mobile phone connectivity and is characterised by symptoms of anxiety, respiratory alterations, trembling, perspiration, agitation, disorientation, and tachycardia.

Interestingly more popular now, nomophobia was originally coined during a 2008 study by the UK Post Office, which commissioned YouGov, a UK-based research organisation, to evaluate anxieties experienced by mobile phone users, says Mauli Rastogi, consultant clinical psychologist, Sukoon Health.

The study found that nearly 53 percent of mobile phone users in Britain tend to be anxious when they lose their mobile phone, run out of battery or credit, or have no network coverage because of the fear of not being able to maintain connectivity with their loved ones, adds Rastogi.

How to deal with nomophobia?

Understanding nomophobia: Rastogi says that as it is a new concept, it is of paramount importance to understand the finer nuances this term encompasses. This understanding will help in early detection and prevention.

Assessment: Even though nomophobia is a new concept, there are a few validated psychometric scales available to help in the diagnosis. For example, questionnaire of dependence of mobile phone/test of mobile phone dependence (QDMP/TMPD), Problematic mobile phone use questionnaire (PMPUQ), mobile phone problem use scale (MPPUS), perceived dependence on the mobile phone (PDMP) etc.

Digital detoxification: Like any other addiction, the most simple and commonsensical method one can start with is turning off your phone during work, sleep, and while spending quality time. This digital detox can be achieved easily by reducing the waste of time, energy, and attention caused by the massive use of devices, says Rastogi. Setting healthy boundaries and scheduling phone use will lower one’s dependence, improve resilience, and enhance productivity, focus, and quality of life.

Socialisation: Focusing on face-to-face social interactions and engagements will aid in detachment from the phone and foster health attachment.

Mindfulness and relaxation strategies: This zen practice has proved its efficacy in the treatment of depression, stress, anxiety, and drug addiction. It is a way to slow down, to learn to live in the present moment and not in past stories or future projections. It involves the process of developing the skill of bringing one's attention to whatever is happening in the present moment. Additionally, some relaxation techniques such as breathing, meditation, or yoga can also improve wellbeing.

Behavioural approaches: These will help to reprogram one’s old maladaptive habits healthily and to find constructive and/or enjoyable ways to fill the time. This includes recharging oneself through hobbies, passions, interests, holidays, or, simply, taking care of ourselves.

Cognitive-behavioural therapy: Although scholarly accepted and empirically proven treatments are very limited currently, this psychotherapy has been suggested as an effective treatment for nomophobia. It is a brief therapy that includes structured sessions with specific objectives that are in sync with explicit goals collaboratively decided by both the client and the therapist. The premise is to work on cognitions by linking the catastrophic interpretations of events to one’s emotions and behaviours. Some distraction, exposure, and coping strategies are taught along with cognitive techniques to restructure thoughts.

Reality therapy: This emphasises accountability and thus is proven to be particularly helpful for adults struggling with addiction. It helps clients recognise the negative impacts the excessive phone use has had on their lives in the past as well as increase feelings of hope by strengthening the sense of control.

Seeking professional help: If nomophobia interferes with your daily functioning or well-being, then it is advisable to consult a psychiatrist and a clinical psychologist. Psychotherapy can be complemented in the most severe cases by pharmacology. The suggested drugs vary from benzodiazepines to antidepressants, as prescribed by the psychiatrist.

Awareness and education: Parents as well as teachers need to be made aware and teach children about value-driven life skills.

2024-05-16T12:00:26Z dg43tfdfdgfd