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What do you think people fear the most? Heights? Public speaking? Dying? Losing their mobile phone? As it turns out, the fear of losing your mobile phone is on the rise, and surveys show that two-thirds of people fear being without their phone. Like any phobia, nomophobia is cause for concern since it points to underlying issues related to social anxiety disorders and panic disorders. Are you one of the 66 percent of people who suffer from this phobia? What Is Nomophobia? Nomophobia is the fear of losing your phone or being without mobile phone contact. It’s a shortened form of “no mobile phone phobia.” Nomophobia is not an official disorder, and it’s suggested that “phobia” may be the wrong term to use. However, the term and its symptoms is becoming more recognized by psychologists to describe anxiety associated with losing one’s mobile device. The worst part? Nomophobia is on the rise and shows no signs of slowing down. Symptoms of Nomophobia Young adults are more likely to experience nomophobia than older adults, and more women experience it than men. Still, any gender or age group may experience anxiety when separated from their mobile device. You might have nomophobia if: You never turn your phone off. You sleep with your phone next to you. You constantly top off your battery life. You obsessively check for missed calls, emails, and texts. You take your phone with you to the bathroom. You have more than one mobile phone. You use your phone in mobile-restricted areas, such as schools or airports, even when you know your phone should be off. You automatically reach for your phone in your pocket to ensure it’s still there—even when you’re on a call with someone and the phone is in your hand. You experience anxiety when you lose your phone, you lose reception, or your phone battery dies. Do one or more of these symptoms apply to you? Then you may suffer from nomophobia. If you’re thinking you’re one of the 66 percent of people who have it, the good news is that you’ve identified that you have a problem, and now you can work toward easing your anxiety. 6 Ways to Overcome Nomophobia Overcoming nomophobia does not mean that you have to settle with living without a mobile device the rest of your life. It’s simply about adopting healthy habits and interacting with your phone without obsessing over it or falling apart when you’re not in the same room as your cellphone. Start with these small exercises to help ease some of your anxiety. Ease Your Phone Out of the Bedroom Be honest. Do you really need your mobile phone while you’re sleeping? And if you wake to notifications, how well do you actually sleep? And how much of it can wait until morning? Worse yet, using your phone before bed has been said to cause a cellphone “hangover,” which makes you more tired and less productive the next day. Besides your wake-up alarm, there’s really no use for your phone while you’re sleeping. Plus, there are alternatives to the alarm on your phone. Easing your phone out of the bedroom while you sleep is an easy first step to treating your nomophobia anxiety. Start by keeping the phone out of the bed. Then, place it out of reach. As you get used to the distance, leave it just outside the bedroom. Then, try leaving it in the living room or your home office during the night to get used to being without it when it’s not needed. Set Boundaries for Yourself Test your boundaries to see what you’re comfortable with concerning your cellphone. For example, you might start by designating activities where you won’t use your phone, such as when driving or during dinner. As you get comfortable with that, start scheduling periods away from your phone, even if it’s just 10 minutes at a time. If you’re uncomfortable being away from your phone completely, try taking breaks from the mobile activities that take up most of your time. For example, you might schedule an hour-long break from social media but still be open to taking texts and emails. Find a Friend Who Can Keep You Accountable Nomophobia is not just a fear of losing your phone. It’s an addiction to having your phone on you at all times. As with any addiction, social support can help you change your habits and your lifestyle. Ask a friend to help you decide on what boundaries to set and help you stick with them. This could be a partner or close friend who you spend a lot of time with, or it can be another friend who suffers from nomophobia who is working together with you to combat their own anxiety. Go On a Technology Fast Once a month, schedule one day where you go without a phone, tablet, or computer. No social media. No emails. Leave it all at home, and plan a day outdoors, such as going camping or relaxing on the beach. Take this time to connect with family and friends face-to-face. Chances are, you’ll feel liberated. Practice Relaxation Techniques Relaxation techniques like mindfulness, meditation, and yoga can help you cope with anxiety. By relaxing your mind and your body, you can better cope with your cravings to access your phone and social media. The catch? Try to do it without downloading a relaxation app so that you’re not relying on your cellphone as a cure to your phone addiction. Otherwise, that will only promote your addiction further. Consider Talking with a Therapist Nomophobia may be a sign of an underlying anxiety disorder. If you feel anxious when separated from mobile service and these other exercises aren’t helping, it may be time to talk with a counselor or therapist about managing your anxiety. Overcoming any anxiety disorder or addiction is a long, difficult process, but it can be done through hard work and determination. So, do you think you have nomophobia? What will you do to help combat it?
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