Nomophobia – fear of not having a phone nearby

This article is expertly advised by Master of Clinical Psychology Vuong Nguyen Toan Thien, Professional Director of Lumos Counseling and Psychotherapy Center.

Current situation

– According to a global study, about 66% of smartphone users feel anxious when their phone is not around.

– In Vietnam, this situation is also becoming a worrying problem. A 2022 survey found that about 73% of young adults feel anxious when they are without their phone, and 61% of them said they frequently check their phone even when there are no notifications.

Reason

Nomophobia syndrome affects many different ages, starting from children to adults.

– Children under 6 years old: Although nomophobia is not yet common, early exposure to phones can lead to dependent habits, mainly due to children imitating behavior from adults.

– Primary school children (6-12 years old):

• This age group may feel anxious without their phone nearby, as they often use the device to play games, watch their favorite videos, and connect with relationships.
• This dependence increases for a variety of reasons, including the lack of direct social interaction, the brain response of short-term programs, and the rapid changes in the social and family context when lacking appropriate modes of interaction in urban contexts.

– Teens (12-17 years old): Often feel pressured to maintain an online presence and social connections, leading to the formation of stronger dependencies.

– Young adults (18-30 years old): Use phones to work and communicate, feel the need to always be available to manage relationships and work.

– Adults 30 years of age and older: May also experience nomophobia, especially in high-pressure work environments, when they need to maintain constant contact with family and colleagues.

Besides the reasons mentioned above, nomophobia has a lot to do with interpersonal interaction patterns, digital content, and family and social cultural contexts.

Expression

Symptoms of nomophobia syndrome are very diverse and often appear when the user does not have their phone nearby.

– Anxiety, restlessness and discomfort when unable to reach your device.

– They may frequently check their pockets or look for their phone, even when they know it’s not there.

– Some people also experience feelings of panic or stress, especially in situations such as forgetting their phone at home or when the phone runs out of battery.

Consequence

– Physical health:

• Spending too much time on your phone can lead to problems like eye strain, neck pain, shoulder pain, wrist joint pain, and posture-related problems.
• In addition, lack of physical activity due to sitting for long periods of time with electronic devices can also increase the risk of obesity and cardiovascular-related diseases.

– Psychologically:

• People with this syndrome often experience feelings of anxiety, stress and restlessness when their phone is not around, leading to problems with sleep and concentration.
• Phone dependence can cause feelings of loneliness and disconnection from others, reducing the quality of social relationships.

Diagnose

Diagnosis of nomophobia syndrome is often based on the symptoms and behavior of the sufferer. Psychologists use questionnaires or assessment tools to determine the level of anxiety and phone dependence.

Although this diagnosis is not as formal as other psychological disorders, it helps shape the interventions needed.

Treatment

– Psychological consultation.

– Cognitive behavioral therapy (CBT).

– Encourage setting specific times to use your phone and engage in non-technology activities.

– Approaches such as Psychodynamics and Systems can help dig deeper and “solve the root cause” of the problem.

– Educate and raise awareness about the negative effects of phone dependence.

– Encourage participation in physical activities to reduce stress and promote overall health.

How to control fear, anxiety, and insecurity when not using the phone

– Setting specific phone usage times and adhering to this rule will help create better habits.

– Try other activities like reading, exercising, or engaging in non-technology hobbies to reduce feelings of dependence and increase connection with yourself and others.

– Practice relaxation techniques such as meditation, yoga or deep breathing.

– Connecting with friends and family through offline activities, like going for walks or attending social events, is also important for building phone-free relationships.

– Recording feelings and thoughts in a diary can help patients identify and better understand their fears, thereby finding ways to cope more effectively.

– If fear, anxiety and insecurity affect the quality of life and the individual cannot manage it themselves, the patient needs professional support from doctors and psychologists.