What is Nomophobia: Meaning, Symptoms, Causes & Treatment

Nomophobia refers to the psychological condition where an individual has a fear and severe anxiety about being detached from the mobile phone. The fear is not specific to losing, breaking or forgetting the device; it even extends to the level when one starts suffering from anxiety about being away from the device.

To know more about this psychological condition, refer to the sections below!

People with nomophobia or “NO-MObile-PHone-PhoBIA” fear certain factors or scenarios revolving around their mobile phones. These are discussed below:

• The fear may be caused when one stays away from their phone for a prolonged period of time.
• This phobia may also be caused if one loses network connectivity from their phone.
• It is related to social phobia and is more prone if a person has an associated anxiety disorder.

Now, let us look at the common symptoms of nomophobia.

Besides knowing the meaning of nomophobia, one must know about the different symptoms of the disorder. Any type of phobia is marked by the irrational behaviour of an individual. The symptoms of nomophobia or mobile phobia are recurrent and uncontrollable and can be classified into three categories: behavioural, physiological and psychological.

Here are some of the symptoms that are commonly linked with this disorder.

1. Psychological Symptoms

• A sensation of anxiety and panic in case an individual is not getting their phone or can't update their social media status or online presence.
• He or she cannot sleep if the phone battery drains or miss any updated social media sites.
• A feeling of losing control over life.
• Facing difficulty in concentrating or carrying out normal functions without a handset.
• Anticipatory anxiety thinking about a situation where they might have to be without a phone.
• The persistent urge to use the phone when not in contact and the inability to turn the device off.
• Charging the phone even when it is fully charged.
• Carrying the device everywhere they go.
• Repeatedly checking whether they have the phone with them

2. Physiological Symptoms

• Shaking or trembling
• Headaches
• Sweating and chills
• Increased blood pressure
• Dry mouth
• Unusual sensation towards cold and hot temperature
• Breathing difficulty
• Feeling disoriented or confused
• Increased heart rate
• Stomach pain or nausea
• Chest pain
• Muscle tension
• Rapid breathing and hyperventilating

3. Behavioural Symptoms

• He or she cannot go anywhere without a phone
• Disconnected from real life and being attracted to the online world.
• Continuously checking the phone in their pocket and bag to be sure that the phone is with them.
• Behaving anxiety when the phones run out of charge.
• Not indulging in social or professional events to be on the phone.
• Not staying in touch with friends and family.
• Inability to turn off the phone

The severity of the disorder depends mainly on the acuteness of the symptoms, triggers and physical and mental well-being of the individual.

Nomophobia is an individualised psychological condition that causes different impacts on different individuals. Even the places and situations that trigger the phobia are different for different individuals. The trigger varies depending on several factors like the reason that leads to the development of the phobia, the severity of the symptoms, mental health condition, perception of risks, etc.

Some of the common triggers of nomophobia are as follows:

• The fear of staying physically away from the phone.
• When the battery runs out of battery.
• In places or situations where it is expected to keep the phone away. 
• When one cannot access their cellular network or Wi-Fi.
• During software updating, when the device cannot be accessed for a period of time.
• The fear of missing out on the notification when the phone is on silent.
• When someone uses the phone, even for a shorter period.
• If any preferred website or application is not working.
• In case the phone charger is not working.
• Losing the phone or when it has been stolen.
• Thinking of scenarios of when one is without a phone.

Though a distinct cause cannot yet be deciphered that leads to the development of nomophobia, experts believe that there are specific parameters that contribute towards it.

According to some experts, individuals with pre-existing health conditions have higher chances of developing nomophobia over time.

Here are some of the common causes of nomophobia:

Difficulty in Maintaining Relationships

One of the significant reasons that lead to nomophobia is when an individual faces difficulty in maintaining healthy relationships, is an introvert or finds it hard to socialise or make friends. Individuals' inability to socialise increases their dependence towards the phone.

In addition, there can be scenarios when an individual seeks to support and try to make online relationships that level up to the extent that they fear disconnecting and going offline.

Low Confidence and Self-Esteem

Mobile phones and different applications enable individuals to receive validation, approval or reassurance. With time, one becomes highly reliant on this method of receiving validation that they cannot be distant with the phone. This habit leads to the development of nomophobia.

In addition, an increase in the amount of time that one spends every day using the device increases one’s interpersonal sensitivity which includes social discomfort and may cause one to suffer from an inferiority complex.

Excessive Use and Overreliance on Phone

The robust boom in technology and easy accessibility of mobile applications and websites has prompted most individuals to become dependent on the phone. People use handsets largely for socialising, gaming, conducting business etc.

Though mobile phones are used both for entertainment, work and emergencies, overusing them can lead to the development of obsession or addiction, which results in nomophobia.

Suffered Traumatic Experiences Without a Phone

If an individual has encountered a negative or traumatic experience of being away from a phone, they can also develop nomophobia over time. Such experience leads to traumatic conditioning. For instance, when an individual cannot call an ambulance during an emergency, cannot ask for help or miss out on something crucial like a job offer for not being able to access phones at the right time.

Such negative experiences can lead to the development of intrusive thoughts and make them obsessed with the device to the level that they might acquire nomophobia.

Nomophobia or mobile phobia is an over-connection syndrome that surfaces when the rigorous usage of the phone limits face-to-face interactions, thereby tampering with their mental health and physical condition. This, in turn, makes one socially distant.

• A severe addiction to mobile phones is firstly linked with many health hazards like memory loss, decreased concentration, hearing loss, severe headaches, fatigue etc.
• In addition, individuals develop compulsive phone-checking habits, leading to obsession and increased distress.
• As the symptoms become severe, mental health issues will crop up. Overuse will result in anxiety, depression and panic.
• Individuals will also be deprived of a proper sleep pattern. Excessive cell phone usage hinders sleeping patterns.
• Mobile phone addiction also hinders school and work performance.
• In addition, it also results in an increased risk of accidents.

Another term, "techno-stress" can be applied to describe this disorder, where an individual escapes face-to-face communication, secludes themselves and suffers from mood disorders like anxiety and depression.

The diagnosis process for nomophobia will vary from one individual to another. The negative and irrational thought that surfaces when one is without a phone is put underdiagnosis.

• Medical professionals will interrogate patients and try to retrieve past medical history, situations and details that may have led to the development of nomophobia.
• Patients will have to answer about their symptoms, how often they suffer from such symptoms and the level of severity.
• Individuals' medical histories will be scrutinised. It will be checked whether they already have panic or anxiety disorders. In addition, individuals will have to mention the medication and supplements they take.
• Medical professionals or therapists will also check whether fear or anxiety jeopardises one’s daily activities and mental and physical well-being.

If an individual’s symptoms correspond with any of the following feelings and thoughts, they must seek medical help.

Individuals have an excessive and persistent fear of living without a phone. Even the thought of staying apart from the device scares them, and they tend to exhibit instant anxiety responses.

Individuals also tend to avoid places and situations where they might have to be without a phone. If these symptoms become severe with time, one must seek treatment methods.

Individuals must have an in-depth idea regarding treatment methods for nomophobia. As nomophobia does not fall in the category of an officially identified medical condition, the treatment process will vary depending on:

• How much the disorder has affected one's life.
• It also depends on the frequency of symptoms and overall mental and physical well-being.

Nomophobia can turn out to be a severe disorder if not treated on time. Several behavioural therapy and counselling will prove effective in treating the condition and help one come off it completely.

Exposure Therapy

Exposure therapy, also known as systematic desensitisation, intends to reduce anxiety responses by gradually increasing the exposure time of an individual towards their fear and triggers. The process is conducted in a highly safe and regulated environment, helping individuals get used to it without being with their phones.

This therapy is conducted in multiple sessions, including discussion regarding fear and visualising triggering conditions. Individuals can pass through escalating phases in such therapy sessions. However, with time, the exposure will lower anxiety, enabling individuals to tide over anxiety-provoking circumstances without undergoing any negative experiences.

Cognitive-Behavioural Therapy (CBT)

Cognitive-Behavioural Therapy (CBT) addresses the irrational thought process of an individual. The main intention behind conducting the therapy is to identify the root cause of nomophobia and deconstruct the irrational and negative thoughts. This psychotherapy helps to lower compulsive phone use and the feeling of anxiety and panic.

During a CBT session, individuals will learn to identify their negative thoughts and change their thinking process. In addition, it helps individuals to acquire coping mechanisms like distraction techniques, different breathing exercises etc.

Clinical Hypnotherapy

In hypnotherapy, a therapist will help the patients to be in a deeply relaxed state such that they eventually open out regarding their negative feelings and irrational thoughts. Individuals will also discuss the different memories, behaviours or feelings that they add to the phobia.

This therapy helps patients gain a deep insight into their phobias and know how to replace their negative thoughts. Clinical hypnotherapy proves effective in treating several anxiety disorders and phobias.

Medication

Depending on the severity, doctors may have to prescribe medication to help individuals fight nomophobia. However, medication proves effective when backed by behavioural therapies and counselling.

Here are some of the medications that are generally prescribed to treat nomophobia:

• Anti-anxiety medication
• Tranquilisers
• Sedatives
• Beta-blockers

All these medications are highly effective in lowering symptoms of nomophobia like dizziness, fluctuating heartbeat etc.

An individual must reach out to a doctor if they experience any of the above-mentioned symptoms. Doctors will ask the individual every minute detail regarding the symptoms and how frequently they suffer the symptoms.

Doctors can refer the individual to a psychologist or a therapist to monitor the symptoms and scrutinise the condition.

If individuals set healthy boundaries between themselves and mobile phones, they can escape the vicious loop of mobile addiction. To avoid mobile addiction, one must adhere to the following precautions:

Tip 1: Delete the mobile applications that take most of an individual’s time.

Tip 2: Monitor data usage and set limits to be aware of the data consumption.

Tip 3: Indulge in hobbies or some activities to stay away from mobile phones.

Tip 4: Alter the settings on mobile phones.

Tip 5: Individuals must try to leave their phones at home for a short span and spend time away from technology.

Tip 6: Even switching off the phone at night will help an individual to regain a healthy sleeping pattern.

Tip 7: Try to develop in-person interactions and balance time spent using the phone with some other hobby.

Tip 8: Individuals must practise progressive muscle relaxation.

Even individuals can reach out to a support group, which will help them address their fear and anxiety that surfaces when they are not in close proximity to their phones.

To summarise, nomophobia is a serious threat to an individual’s social, mental and physical well-being. The dependence on mobile phones becomes restrictive and stressful with time. Thus, one needs to consult medical help on time and engage in therapeutic hobbies to manage the condition from becoming severe.