A STUDY TO ASSESS THE LEVEL OF NOMOPHOBIA AMONG ADOLESCENTS

IN SELECTED AREAS OF BELAGAVI WITH A VIEW TO DEVELOP AN

INFORMATION BOOKLET

INTRODUCTION

Mobile phones have evolved into smartphones with all the smart capabilities
required to keep up with the so-called techno culture and social life of the twenty-first
century.

As a result, they have become a vital component of our generation, particularly among
the youth. Smart phone addiction, which is a well-known phenomenon nowadays, is caused
by cell phones. Globally, 3.5 billion smartphones will be in use by 2020, with the number
rapidly increasing (to smartphone addiction statistics)

This escalating trend in technological advancement is causing a medical ailment known

as nomophobia. However, a psychiatrist in India has found it, particularly in adolescents and
adults who are becoming more addicted to mobile phones

Nomophobia is defined as “the fear of being out of mobile phone contact in today’s
existing world.” The term "nomophobia" was coined in England to describe the sensations of
uneasiness and discomfort that people experience when they try to avoid thinking about
circumstances and becoming emotionally drained. and the anxiousness that comes with being
without a phone
NOMOPHOBIA.

(Short for no Mobile phobia)

Abbreviation for no-mobile-phone Phobia fear of being out of mobile phone contact

53% of mobile phone user be anxious when

- Lose their phone

- Run out of battery

Nomophobia is a term describing a growing fear in today's world -- the fear of

being without a mobile device, or beyond mobile phone contact. From Huffington
Post. It's called "nomophobia" (short for no-mobile-phone phobia), and psychologists
say that it's affecting more and more young people.

RISK AND FACTOR’S

Low self-esteem or low confidence: When individuals have low self-esteem or low
confidence in their abilities, they often seek external validation and reassurance from others
through activities like social media interactions. They rely on positive feedback to boost their
self-esteem. However, this reliance on digital social reassurance can become addictive,
leading to heightened anxiety and distress when separated from their smartphones, ultimately
causing nomophobia.

Fear of isolation or loneliness: Individuals who experience this fear often rely on their
smartphones as a means to stay connected with others and access social reassurance. The
constant need for social validation and interaction through their phones can lead to excessive
smartphone use. When separated from their devices or unable to maintain this connectivity,
they may experience anxiety and distress, which are characteristic of nomophobia.
Essentially, the fear of isolation drives people to depend on their smartphones excessively,
making them more susceptible to nomophobia.

Tech reliance: Tech dependency can cause nomophobia as individuals become increasingly
dependent on their digital devices for practical and emotional reasons. This reliance fosters a
deep-seated fear of being without their phones, as they perceive these devices as tools and
sources of constant connection, information, and reassurance.

Learned phobia: Nomophobia can be triggered by a learned phobia, often stemming from
observing someone else’s excessive reliance on a mobile phone. This observational learning
experience occurs when an individual witnesses another person exhibiting nomophobia-
related . Subconsciously, they may start to imitate the associated thoughts, emotions, and
actions. Consequently, this learned phobia can pave the way for the development of
nomophobia in the observer.

Negative experience in the past: Experiencing a past negative event without access to a
phone can lead to nomophobia through traumatic conditioning or direct learning. This
happens when individuals encounter significant fear, distress, panic, or trauma, even when
there’s no immediate danger. If someone faced a medical emergency without the ability to
call for help, felt threatened without communication, or missed a crucial opportunity because
of the unavailability of a phone, it can trigger this conditioning. Following such an event,
intrusive and negative thoughts or memories linked to the trauma may surface, causing an
obsession with having a mobile phone nearby. This obsession can prolong or intensify the
fear and anxiety initially experienced during the traumatic event, ultimately leading to the
development of nomophobia.

FOMO: FOMO can cause nomophobia, as the constant fear of missing out on important
social events or information through mobile devices can lead to heightened attachment and
anxiety surrounding one’s phone, ultimately contributing to the development and
exacerbation of nomophobia.

Safety concerns: Many consider their mobile phones to be a safety net, as they can be used
in emergencies or to navigate unfamiliar areas. Without it, some individuals may feel
vulnerable.

Digital identity: Digital identity can cause nomophobia as individuals often view their
mobile phones and the apps they use as extensions of themselves, serving as vehicles for self-
expression. Losing access to a mobile phone can lead individuals to perceive a loss of
personal identity.

Conditioned behavior: Conditioned behavior can cause nomophobia as individuals develop

habitual responses to phone notifications and emotional attachments to mobile devices, and in
the absence of these stimuli, it triggers apprehension and anxiety.

SYMPTOMS

 Constantly checking your phone, even if you have had no notifications.

 Becoming detached from real life and only focusing on the online world.
 Being unable to turn off your phone.
 Feeling like you need to charge your phone, even if the battery isn’t low.
 Being unable to go anywhere without your phone, including in your own home.
 Repeatedly checking your pockets or bag to make sure you have your phone with you.
 Checking that a place has Wi-Fi or a good cellular network before you go there.
 Missing social or professional events in order to spend time on your phone.
 Becoming withdrawn from family and friends.
 Refusing to leave your home in case your phone runs out of battery.
.

How to prevent nomophobia?

Preventing nomophobia requires a conscious effort to establish a healthy balance

between the online and offline worlds. The steps an individual should undergo to prevent
nomophobia are listed below.

 Digital detox: Taking regular breaks from smartphones, especially during meals and
before bedtime, helps reduce phone dependency.

 Limiting screen time: Setting daily limits for screen time and monitoring will
increase a person’s sense of control over his life.

 Designating tech-free zones: Establishing smartphone-free zones in the household,

such as the dining table or bedroom, will promote healthier boundaries.

 Prioritizing real-life connections: Encouraging face-to-face relationships and

engaging in offline activities will reduce reliance on virtual connections.

 Practicing mindfulness: Being mindful of one’s smartphone use refers to pausing to

reflect on whether checking the device is a genuine need or a habit.

 Turning off notifications: Disabling non-essential notifications helps minimize

distractions and constant connectivity.

 Setting goals: Defining specific goals for smartphone use, such as work-related tasks
or leisure activities, fosters avoidance of mindless scrolling.

 Physical activity: Engaging in physical exercises or hobbies that do not involve

screens diverts one’s attention and improves overall well-being.

 Seeking professional help: If nomophobia becomes severe and affects an individual’s

daily life, consulting a mental health professional for guidance and support is
recommended.

Is online shopping addiction a risk factor for nomophobia?

 The research suggests that individuals with underlying psychiatric disorders may be
more prone to nomophobia, or vice versa. This indicates that online shopping
addiction might either exacerbate or coexist with psychiatric conditions like nomophobia

How does nomophobia affect the body?

Nomophobia affects the body in both psychological and physiological ways. Nomophobia
can significantly affect the physiology of individuals by triggering a stress response.

When confronted with the fear of being without their mobile phone, individuals
affected by nomophobia can experience heightened heart rate, higher blood pressure, and
increased stress levels when they are far from their mobile devices.

These physical responses are often attributed to the release of stress hormones like cortisol,
which can activate the body’s fight-or-flight response. Consequently, individuals may have
symptoms such as headaches, muscular tension, and digestive issues.
 From a psychological perspective, people with nomophobia may encounter elevated
anxiety, stress, and even aggressiveness. A study, “The mediation effects of smartphone
addiction on the relationship between aggression and nomophobia, discovered a significant
effect of smartphone addiction in the association between nomophobia and aggressiveness
among students.

Those findings indicate that smartphone addiction can exacerbate the aggressive tendencies
of individuals with nomophobia.
How does nomophobia affect the brain?
 Nomophobia affects the brain by triggering depression, anxiety, insomnia, drowsiness,
and impulsivity. According to the press release of the Radiological Society of North
America, titled “Smartphone Addiction Creates Imbalance in Brain, conducted
comprehensive research to provide new insights into the neural characteristics of tech-
addicted adolescents.

What are the available treatments for nomophobia?

· Group support:

Organizations such as Internet Tech Addiction Anonymous and On-Line Gamers Anonymous
offer online support and face-to-face meetings to curb excessive technology use. Of
course,you need real-life people to benefit fully from any addiction support group. Sex
Addicts Anonymous can be a place to try if you’re having trouble with cybersex addiction.

· Patients were also successfully treated using tranylcypromine combined with

clonazepam. However, it is important to note that these medications were designed to treat
social anxiety disorder and not nomophobia directly.8

Helping a child or teen with Smartphone addiction:

Youngsters lack the maturity to curb their Smartphone use on their own, but simply
confiscating the device can often backfire, creating anxiety and withdrawal symptoms in your
child. Instead, there are plenty of other ways to help your child find a healthier balance:

· Be a good role model:

Children have a strong impulse to imitate, so it’s important you manage your own
Smartphone and Internet use. It’s no good asking your child to unplug at the dinner table
while you’re staring at your own phone or tablet. Don’t let your own Smartphone use distract
from parent-child interactions.

· Create “phone-free” zones:

Restrict the use of Smartphone’s or tablets to a common area of the house where you can
keep an eye on your child’s activity and limit time online. Ban phones from the dinner table
and bedrooms and insist they’re turned off after a certain time at night.

· Encourage other interests and social activities:

Get your child away from screens by exposing them to other hobbies and activities, such as
team sports, Scouts, and after-school clubs. Spend time as a family unplugged.

· Talk to your child about underlying issues:

Compulsive Smartphone use can be the sign of deeper problems. Is your child having
problems fitting in? Has there been a recent major change, like a move or divorce, which is
causing stress? Is your child suffering with other issues at school or home?

Set boundaries. Establish rules for your personal device use. This might mean avoiding your
mobile device at certain times of the day, such as during meals or at bedtime.

Find a balance. It can be all-to-easy to use your phone to avoid face-to-face contact with
other people. Focus on getting some personal interaction with others every day.
Take short breaks. It can be tough to break the mobile phone habit, but starting small can
make the transition easier. Start by doing small things such as leaving your phone in another
room during meals or when you are engaged in another activity.

Find other ways to occupy your time. If you find that you are using your phone excessively
out of boredom, try looking for other activities to distract you from your device. Try reading
a book, going for a walk, playing a sport, or engaging in a hobby that you enjoy.

Cognitive behavior therapy: CBT is a therapy that restructures cognitive and behavioral
problems in nomophobic individuals. It assists individuals in comprehending their beliefs and
behavior patterns and then modifies these ideas, resulting in positive changes in their
thoughts, emotions, and actions. The previously mentioned 2019 research, “NOMOPHOBIA:
NO MObile PHone PhoBIA,” indicated that CBT has shown positive results in combination
with pharmaceutical therapies.

Adolescent-centered mindfulness therapy: This therapy draws attention to mindfulness to

modify cognitive processes, promote emotional stability, and enhance dynamic control
among adolescents with nomophobia. The findings from the 2019 research “Comparing the
Effectiveness of Adolescent Centered Mindfulness with Cognitive Behavioral Therapy and
Emotion-Focused Therapy on Emotion Regulation among Adolescents Girl with Nomo-
Phobia,” published in the Journal of Health Promotion Management, have shown that the
implementation of adolescent-centered mindfulness therapy has a potential to mitigate
nomophobic symptoms among female adolescents.

Emotion-focused therapy: Emotion-focused therapy implements an emotional approach as a

foundation for self-construction and focuses on assisting individuals in becoming aware of,
accepting, and comprehending their emotional experiences. This therapy is recommended as
an alternative therapy to help nomophobes regulate their emotions.

Exposure therapy: Exposure therapy is a therapeutic approach used to treat anxiety

disorders, including nomophobia. It involves gradually and systematically exposing
individuals to their feared or anxiety-provoking situations or objects in a controlled and
therapeutic manner. The goal of exposure therapy is to reduce the person’s anxiety response
over time through repeated exposure, allowing them to better manage their fears.

Self-help: Self-help refers to intentional actions and practices that individuals engage in to
promote their physical, mental, and emotional well-being. It encompasses various activities
like exercise, meditation, spending time with loved ones, pursuing hobbies, and maintaining a
healthy work-life balance. While self-care itself doesn’t directly treat nomophobia, it can be
an effective strategy for managing nomophobia symptoms. Engaging in self-care activities
can help individuals reduce anxiety, enhance their overall well-being, and establish healthier
relationships with their mobile devices.

Medications: In severe cases of nomophobia, individuals may receive prescriptions for anti-
anxiety medications or antidepressants by their psychiatrists, although there is no Food and
Drug Administration-approved medication specifically designed to treat nomophobia.
Commonly used medications in these cases include selective serotonin reuptake inhibitors
like Lexapro, Zoloft, Paxil which are primarily intended for managing anxiety and
depression. Beta blockers can help mitigate physical symptoms like dizziness or rapid
heartbeat. Typically, it’s not recommended to rely solely on medication for treating
nomophobia. Instead, medication may be employed for a

Adolescent-centere mindfulness therapy: This therapy draws attention to mindfulness to

modify cognitive processes, promote emotional stability, and enhance dynamic control
among adolescents with nomophobia. The findings from the 2019 research “Comparing the
Effectiveness of Adolescent Mindfulness with Cognitive Therapy and Emotion-Focused
Therapy on Emotion Regulation among Adolescents Girl with Nomo-Phobia,” published in
the Journal of Health Promotion Management, have shown that the implementation of
adolescent- mindfulness therapy has a potential to mitigate nomophobia symptoms among
female adolescents.

Emotion-focused therapy: Emotion-focused therapy implements an emotional approach as a

foundation for self-construction and focuses on assisting individuals in becoming aware of,
accepting, and comprehending their emotional experiences. This therapy is recommended as
an alternative therapy to help nomophobia regulate their emotions.

Exposure therapy: Exposure therapy is a therapeutic approach used to treat anxiety

disorders, including nomophobia. It involves gradually and systematically exposing
individuals to their feared or anxiety-provoking situations or objects in a controlled and
therapeutic manner. The goal of exposure therapy is to reduce the person’s anxiety response
over time through repeated exposure, allowing them to better manage their fears.

Self-help: Self-help refers to intentional actions and practices that individuals engage in to
promote their physical, mental, and emotional well-being. It encompasses various activities
like exercise, meditation, spending time with loved ones, pursuing hobbies, and maintaining a
healthy work-life balance. While self-care itself doesn’t directly treat nomophobia, it can be
an effective strategy for managing nomophobia symptoms. Engaging in self-care activities
can help individuals reduce anxiety, enhance their overall well-being, and establish healthier
relationships with their mobile devices.

Medications: In severe cases of nomophobia, individuals may receive prescriptions for anti-
anxiety medications or antidepressants by their psychiatrists, although there is no Food and
Drug Administration-approved medication specifically designed to treat nomophobia.
Commonly used medications in these cases include selective serotonin reuptake inhibitors
like Lexapro, Zoloft, Paxil which are primarily intended for managing anxiety and
depression. Beta blockers can help mitigate physical symptoms like dizziness or rapid
heartbeat. Typically, it’s not recommended to rely solely on medication for treating
nomophobia. Instead, medication may be employed for a limited duration to alleviate severe
symptoms while individuals simultaneously learn coping strategies in therapy.

Reference..

arna Free University - Bachelor of Psychology

2015 – 2019

Part of NPO - "To preserve the woman"

2019 – 2020

Psychology center S.O.V.A. - personal experience qualification

2022 – 2023

Institute of Individual, Family and Group Psychotherapy

"Bernhard Achterberg" - Family Therapist

2022 – 2023