How to free yourself from phone addiction?

2020-01-31
How to free yourself from phone addiction?

Smartphones are increasingly becoming a way in which people communicate with each other and take care of all their life needs. Currently, it is relatively rare that people do not write SMS, do not talk, do not play games or use social media on their smartphones. However, as the use of them has become more widespread, it also means that some people may be addicted to their phones. In fact, this applies to almost 52% of smartphone users.

Signs of addiction.

Anyone with a cell phone responds to notifications about new emails, messages, "likes" on social media or missed calls. However, what may seem like a harmless glance at the screen may soon become a bigger problem, especially if you look at your phone every few minutes.

Addicts are looking for every moment to use their phone. For example, they use red lights while driving. Addicts also reach for smartphones in inappropriate places, such as the doctor's office or a conversation with a child's teacher. They can often hear from friends and family that they devote too much attention to their phone. It is also easy to notice other symptoms, for example anxiety, if the camera is not within reach.

Noticing addiction symptoms can help you deal with it. Some symptoms of smartphone addiction include:

Panic attacks when you forget to take your smartphone with you; Sense of false phone vibrations; Insomnia; Anxiety, particularly related to waiting for messages or alerts; depression; aggression; Fear of losing something; Eye strain; Neck pain; Headaches. An important feature of addicts is the problem of giving up addiction. For example, try not using the phone for several hours. If this experiment causes your anxiety or even anger, it means a big problem.

How to deal with addiction?

1. Keep a log of smartphone use. Tracking when you reach for your smartphone can help detect the problem. This may be the first step towards controlling addiction. Write a note or draw a symbol in a notebook each time you pick up your smartphone.

2. Download one of the many new applications that actually track your smartphone usage. Applications such as BreakFree and Moment automatically track phone usage. These sites also allow you to track your progress in addiction.

3. Look at your social media accounts, which often indicate your last login. If it was only a few minutes earlier, you may be addicted. Think about the question: "Do I always check how many people like and comment on my post?".

4. If you have noticed a significant use of the phone at a particular moment, it is important to know why. Determining the specific situations in which you reach for the device can help you remove it or stop using your smartphone during this time. Is there a reason why you reach for the phone? Is this boredom? Tension? Anxiety? Do you play with your smartphone because others do it?

5. See how people react when you reach for the phone. Do they roll their eyes or sigh? Body language such as crossing arms, wheezing or sighing, turning away from you, rubbing your face in irritation or sending you "murderous looks" may indicate that bystanders think you really have a problem.

6. If you recognize typical smartphone addiction symptoms but are still not sure, talk to a trusted family member or friend. Express your concerns and ask if the person noticed something. The answer may be painful, but someone who cares about you will express your opinion in a way that will not hurt your feelings. Such a person can even help reduce addiction. You can also ask your friend and family if they noticed your real relationships loose or social skills lost due to smartphone use. Ask them to give examples of everything they noticed.

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