Causes of Phone Addiction

What Causes Phone Addiction?

Phone addiction is a behavioral addiction that causes negative consequences similar to withdrawal symptoms when users are without their phones.

Because phone use is central to our society, most people use their phones throughout the day for communication, navigation, social networking, shopping, and more.

Research indicates that as many as 57% of Americans experience “nomophobia,” otherwise known as the fear of going without your phone or mobile device.

With constant exposure, it can be easy for people to slowly become addicted without realizing it. Phone addiction typically develops over time due to various internal and external factors discussed below.

Instant Gratification

Our iPhones and other mobile devices have created a world of instant gratification. While having so much technology can be helpful, it can also cause us to struggle with impulse control when it comes to our devices.

The instant gratification and connectivity we experience when using smartphones cause our brains to release the “feel-good ” hormone dopamine.

Dopamine creates feelings of pleasure, but the release of dopamine is temporary, potentially leading us to develop an addictive behavior as we begin to seek it out more frequently.

Fear of Missing Out (FOMO)

Many people use social media platforms to share various parts of their lives and experiences with their audience. Users can tag their location and post photos during events or activities.

Sometimes, onlookers can fall into the trap of comparing their lives to those they follow, especially if the poster shares photos and details from an event to which the viewer wasn’t invited.

This sense of being left out (or worrying that they might be missing out on general experiences) can increase feelings of anxiety and cause constant or obsessive checking.

Social Influence

Many teens and young adults become obsessed with online social standing among friends and peers. The peer pressure to “fit in” by posting relevant or trendy content or sharing constant updates on their lives can begin to control their thoughts and actions.

Through this content, they seek validation via online social interactions. Eventually, they may attach their self-worth and self-esteem to “likes” or online feedback/interactions.

Online figures (celebrities and influencers alike) post heavily edited content that makes it seem like they live a perfect life or have a flawless appearance. As a result, viewers may want to copy them, turning their own lives into a curated showcase.

Addictive Designs and Features

Smartphones and apps are designed to be addictive. Features such as endless scrolling, push notifications, and personalized ads/content make it very difficult to put our phones down.

Notifications for texts, calls, likes, or other interactions release dopamine and keep us coming back for more. In time, this excessive smartphone use begins to rewire our brains, leaving us distracted and unable to complete tasks.

Notably, research shows that this shift in our brain chemistry can be damaging to brain development in adolescents and young people, as their frontal lobes haven’t fully developed until age 25.

Escapism

Smartphones are a great distraction from real-life problems or emotions, and on the surface, that’s not necessarily a bad thing. However, when people begin to rely solely on their phones to take a break from their real-world problems, an addiction can easily develop.

Those who have mental health conditions such as anxiety, depression, or low self-esteem are especially susceptible to falling into the trap of using their phones for unhealthy amounts of escapism.

Who Is At Risk for Developing a Phone Addiction?

Those who are at the highest risk for developing a phone addiction are those with preexisting mental health disorders.

Others who are at risk are those who have recently recovered from another addiction, those who lack social support, and young people under 20 years old.

Let’s examine how excessive smartphone use might turn into addiction for these high-risk individuals.

Mental Health Conditions

People with mental health conditions such as anxiety, depression, and OCD (obsessive-compulsive disorder) are much more likely to develop a phone addiction than their peers.

They may turn to their phones to self-treat by obtaining dopamine and promoting feelings of calm and happiness through constant use.

Phone addiction can also worsen existing mental health disorders or cause new ones to form. Alarmingly, teens who spend more than four hours per day on their phones are more likely to have suicidal thoughts.

Chronic Stress or Trauma

Those who are under chronic stress or have experienced trauma may use their smartphones as a way to distract themselves or escape from reality.

With infinite scrolling on many different social media platforms along with games, media, and social interaction, smartphones offer an endless supply of entertainment and distractions.

Consequences of Phone Addiction

Like any addiction, phone addiction can have negative consequences on your regular life, from mental and emotional issues to even physical health problems and safety concerns.

While some people use smartphones to escape their problems, it can actually end up making current problems worse or create even more issues.

Aspects of your life that may be negatively affected by a phone addiction:

• Mental health
• Emotional well-being
• Relationships
• Physical health
• Professional standing
• Safety

How to Prevent Phone Addiction

The best way to treat an addiction is by stopping it before it starts. A great way to do this is by recognizing problematic behaviors in yourself and others and making changes before it is too late.

Tips for Yourself

The first thing you can do to prevent developing a phone addiction is to set boundaries for yourself and the amount of time you spend on smartphone usage.

Some of these boundaries may include:

• Reducing screen time
• Turning off notifications
• Being physically away from your phone (especially during sleep and meal times)
• Using apps or timers to monitor/limit screen time
• Deleting problematic/addictive apps

Some people opt for an occasional “detox,” where they don’t use specific apps or their entire phone at all for a pre-set period of time.

Tips for Parents

If you would like to prevent your child from developing a phone addiction, communicating with your child is the main step to building trust and helping kids understand the potential consequences of mobile phone use.

Additionally, you might consider implementing strategies that work for your child, such as:

• Delay giving children phones until they are older
• Monitor and limit screen time
• Plug in family phones in a central location, such as the kitchen
• Prohibit social media use until older
• Consider only giving kids a “dumb phone” or phone without access to the internet
• Model appropriate phone rules by limiting your own phone use

Treating Phone Addiction

If you or someone you know is struggling with a phone addiction, treatment is available. Phone addictions are often linked to underlying mental health disorders, and in recognizing and treating these, phone addiction symptoms may decrease as a result.

Professional Options

With any addiction or struggle, seeking professional help is always a good idea. Speak with a mental health professional or licensed therapist about therapy options that could benefit you.

Cognitive behavioral therapy (CBT), psychotherapy, couples counseling, group therapy, or medications can all be utilized to treat phone addictions.

Self-Help Strategies

In addition to seeking professional help, you can also employ self-help strategies to combat your phone addiction.

Mindfulness, meditation, scheduled time away from your phone, self-care, fostering relationships, being outside in nature, physical activity, and support groups are all great ways to detox from your smartphone.

Try implementing these strategies in your daily life to prevent a phone addiction or to decrease phone use if you have already identified an addiction.

Find Support for Phone Addiction

There are over 6.8 billion smartphone users globally, with a significant portion exhibiting signs of addiction. Phone addictions can disrupt your life, ruin your relationships, and control your time. If you are suffering from a phone addiction, you are not alone. Speak with a mental health professional today to identify the best treatment to get your life back.

You can find help through the SAMHSA online treatment locator or by calling them at 1-800-662-4357. They provide free, confidential information about counselors, treatments, and other types of support for all types of addictions.