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Nomophobia: How Fear of Being Without Your Phone Harms Health (& What to Do About It)

The AHA! Team — Fri, 08 Aug 2025 05:10:19 +0000

Kissairis Munoz via Dr. Axe – In today’s hyper-connected world, many people experience anxiety when they are without their smartphones. This condition, known as nomophobia, has become increasingly common. What exactly is nomophobia, and how can you recognize and address it? Does the “ding” of your phone have you dropping whatever you’re doing to see who “liked” your latest Facebook status? Are you answering work emails before rubbing the sleep from your eyes? Does a low battery icon leave you quivering in fear? You, my friend, are likely suffering from nomophobia. Thankfully, there are ways to treat this condition to help address your smartphone addiction. What Is Nomophobia? Nomophobia, short for “no-mobile-phone phobia,” is the fear of being without a mobile phone or being unable to use it. The term originated from a 2008 study commissioned by the U.K. Post Office to examine the anxieties mobile phone users experience. The study found that nearly 53 percent of mobile phone users in the U.K. tend to feel anxious when they “lose their mobile phone, run out of battery or credit, or have no network coverage.” More simply put, nomophobia is having a smartphone addiction, and it’s a “first world problem” that’s showing no signs of slowing down, regardless of age. While it might sound silly — can you really be addicted to a handheld device? — the implications are real. About half of U.S. adults are checking their phones at least several times an hour, with 11 percent tapping their screens awake every few minutes. No space is safe from the rush of a new tweet, either. Almost one in 10 Americans has admitted to using her phone during sex, and among young adults ages 18 to 34, the number is even higher: One in five has engaged with his smartphone when being intimate. Is it a surprise, then, that 12 percent think that smartphones are detrimental to relationships? When you combine nomophobia with cars, things get even scarier. Among American adult drivers, more than 27 percent have sent or read texts while driving. Among young adults, that number shoots up to 34 percent. What’s the harm in interacting with your phone at a red light or when traffic is heavy? Consider the fact that text messaging while driving makes a crash 23 times more likely. Yikes. Symptoms While there is no set criteria to diagnose this condition, experts believe nomophobia is a smartphone addiction and/or dependence. Recognizing the signs of nomophobia is the first step toward addressing it. Common symptoms include: Panic or anxiety when separated from your phone Checking your phone repeatedly without receiving notifications Doomscrolling Avoiding places or situations where phone use is restricted Feeling uneasy when your phone is out of sight Excessive time spent on your phone, impacting daily life Respiratory alterations Trembling Perspiration Agitation Disorientation Tachycardia Inability to turn off your smartphone Taking the phone everywhere Fear of being without phone access (no internet connection or cell signal) Fear of not being able to use phone in case of emergency Stressing about neglecting your online persona Socially isolating and skipping activities to spend more time on your smartphone Increased heart rate According to research, some signs that someone may have nomophobia can include the fear of: Feeling disconnected Not have immediate access to information Giving up the convenience of your mobile device Not being able to contact and communicate with others Causes Several factors contribute to the development of nomophobia: Social connectivity: Fear of missing out (FOMO) on social interactions and updates. Dependence on technology: Increasing reliance on smartphones for various daily tasks. Instant gratification: The immediate access to information and entertainment that phones provide. Psychological factors: Underlying anxiety disorders or personality traits. Other possible causes that research has unearthed include: obsessive thoughts and compulsive smartphone behaviors extremely large number of hours using a smartphone each day social discomfort and feelings of inferiority Damage Nomophobia Does Even for those of us who don’t text and drive, nomophobia has serious consequences. It can have several adverse effects on an individual’s well-being, such as: Mental health: Increased anxiety, depression, stress and feelings of loneliness. Physical health: Poor posture, eye strain and sleep disturbances due to excessive phone use. Social interactions: Reduced face-to-face communication and weakened relationships. Productivity: Decreased focus and productivity at work or school due to constant phone checking. Furthermore, research on nomophobia in adolescents and young adults published in 2021 in Frontier in Psychiatry concluded that “excessive smartphone use is associated with psychiatric, cognitive, emotional, medical and brain changes that should be considered by health and education professionals.” The authors revealed that “excessive smartphone use is associated with difficulties in cognitive-emotion regulation, impulsivity, impaired cognitive function, addiction to social networking, shyness and low self-esteem. Medical problems include sleep problems, reduced physical fitness, unhealthy eating habits, pain and migraines, reduced cognitive control and changes in the brain’s gray matter volume.” Here’s more on the negative effects of smartphone addiction: 1. You’re wasting time While many of us are convinced that multitasking allows us to get more done, multitasking doesn’t really work. Not only are our brains unequipped to handle two dissimilar tasks at once, but trying to accomplish several things at once ends up wasting more time than saving any. Think about it: How well do you retain information when someone’s talking to you as you’re scrolling through emails or watching the latest cat video your friend posted? Even if your body is in a room, it’s easy to miss important information when your brain is somewhere else completely. Plus, let’s face it: No one likes talking to someone who’s “listening” with her face buried in a screen. 2. You’re more anxious Not having your phone around can increase anxiety. One British study found that 51 percent of participants suffer “extreme tech anxiety” when separated from their smartphones. Some of that stems from feeling that, if we’re apart from our phones, we won’t be included when friends make plans or won’t know what the latest Facebook meme is. Even our bodies are starting to recognize when our phones aren’t around. A University of Missouri study discovered that iPhone users who parted with their devices during situations that require a significant amount of attention, like taking a test or completing a work assignment, could result in poorer performance. That’s because, when participants were separated from their phones and then asked to complete simple word search puzzles, their heart rates and blood pressure increased — as did their feelings of anxiety and unpleasantness. 3. You’re not sleeping as well “Check email one last time, make sure no friends posted anything interesting, one last glance of Instagram … oh wait, a new work email came in. Darn it, that afternoon meeting got pushed up. Did I prep enough for it? Should I review things one more time? Wait, it’s late already. I guess I’ll just think about it for the next half-hour while I toss and turn trying to fall asleep.” Sound familiar? Being inundated with stimulating information right before bed often means you can’t sleep well, particularly when we’re presented with situations beyond our control. And most of us are sleeping with our phones. In almost every age group, at least 40 percent of Americans sleep with their phones within reach. For those 25 to 29 years old, the number’s even higher: Almost 80 percent are snuggling up to their devices. The danger isn’t only that each beep overnight has the potential to wake us up. Smartphones also emit a blue light, signaling to the brain that it’s time to wake up. Blue lights suppress melatonin, the hormone that dictates our sleep rhythms. Yes, the struggle to sleep with your phone is real. 4. Your children are picking up your naughty habits “Do as I say, not as I do” is all too real when it comes to smartphone time. Even as parents ask children and teens to lay off Snapchat or put their phones down during dinner, they’re checking calendars, answering texts or indulging in one last game of Candy Crush. It stands to reason then that in almost every study of smartphone use, young adults have the highest usage rates. Children are learning that always being connected is normal — and missing out on the importance of human-to-human interaction. Are You Addicted to Your Smartphone? If any of these apply to you, all signs point to a smartphone addiction: You reach for your smartphone upon waking up and right before bed. It’s not uncommon for you to catch up on emails or the latest in the news while you’re eating. When your phone is out of reach, low on battery or (gasp) completely turned off, you feel anxious or stressed out. Being out of cell phone signal makes you feel like you might be missing something. You live for that next Instagrammable moment. Pavlov’s dogs have nothing on you: When you hear that familiar text sound, you perk up. You’ve checked your phone at least once while reading this article! Treatment Addressing nomophobia involves a combination of strategies: Digital detox: Gradually reducing the amount of time spent on your phone. Setting boundaries: Establishing phone-free zones or times, such as during meals or before bed. Mindfulness practices: Engaging in activities that promote relaxation and reduce anxiety, such as meditation or yoga. Professional help: Seeking therapy or counseling to address underlying anxiety or dependence issues. Behavioral therapies such as cognitive behavior therapy, exposure therapy, systematic desensitization, aversion therapy and hypnotherapy are often used to help treat phobias. Medications: Certain medications can help in severe cases. Support groups: Realizing you aren’t alone and talking with others can help. Self-care: Do things to improve your mental and physical well-being, such as progressive muscle relaxation, breathing exercises, calming activities, ecotherapy and getting outdoors, etc. In addition, follow these steps to enjoy a life that’s complemented, not ruled, by your smartphone: 1. Turn off your cell phone at least an hour before bed Give your brain a chance to unwind and commit to turning off your phone an hour before bedtime. That means off, not just on silent. Those vibrations and blinking lights are still harmful, as is knowing that you’re just one reach away from seeing the latest. Remember, nomophobia never sleeps, and neither will you. No wonder so many of us are always tired, huh? If you have a legitimate reason for keeping your phone on — your daughter is out with friends or your parents are elderly and you don’t have a landline — turn your phone on “do not disturb,” and place your phone on the other side of the room. In this mode, your phone will silence all notifications but allow you to enable exceptions, such as a phone call from a specific number. Remember: Seeing how many “likes” your last Instagram post received is not a legitimate reason. “But I use my phone as my alarm clock,” you say. “I need it nearby!” To that I respond … 2. Stop shacking up with your phone Get a real alarm clock. (Yes, you can still find these Stone Age relics.) Not only will this allow you to turn off your phone completely overnight (again, unless you need to stay on alert for a family member and don’t have a landline), but instead of waking up with the temptation to see what you missed overnight, you can spend the first moments of the morning stretching, thinking about what’s on schedule for the day or basically doing anything other than checking your phone. For extra credit, I challenge you not to turn your phone on again until your morning routine is finished: You’ve exercised, showered, dressed, eaten breakfast, maybe even read the paper (remember that pastime!) and pushed the kids out the door. 3. Set certain times to check your phone Do you really need to look at every single email the second it’s received? Save your sanity and simultaneously help your productivity by designating certain times to glance at...

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6 Strategies to Deescalate Intense Emotions In the Moment

AHA Publisher — Fri, 26 Aug 2022 07:00:57 +0000

Dr. Caroline Leaf – Stress is a normal part of life. We cannot escape it, but we can learn to manage and live with it. In this podcast (episode #407) and blog, I give you 6 tips to help deescalate turbulent emotional situations, reduce stress in the moment and build up your cognitive resilience: 1. Touch: The burgeoning field of research on healthy and appropriate touch highlights its scientific importance. Many studies have shown how touch promotes bonding, attachment, mental wellbeing and even physical health! How? Through research by neuroscientists like Edmund Rolls, we know that touch activates the orbitofrontal cortex, which is linked to feelings of reward and compassion. Dr. David Linden, professor of neuroscience at John Hopkins, says touch communicates “I am on your side”, while Dr. Dacher Keltner from Berkeley notes how appropriate touch is our primary language of compassion and primary means of spreading compassion. He argues that we are actually better at reading touch than we are at reading facial expressions! In another study by Jim Coan and Richard Davidson, participants laying in an fMRI brain scanner anticipating a painful blast of white noise showed heightened brain activity in regions associated with threat and stress. But participants whose romantic partner stroked their arm while they waited didn’t show this reaction at all. In this study, touch had essentially turned off the threat switch! The moral of the story? Lend a helping hand (or hug!), literally. 2. Express affection: Telling someone that you love them and letting them know how much they mean to you is powerful. It activates mirror neurons from nonverbal communication cues, while the words stimulate auditory cues of safety and reward, highlighting the recipient’s sense that “I am needed” and “I am important”. All this calms down the neurochemical chaos from toxic stress—love really is a kind of drug! In fact, when you express affection, it triggers dopamine in the other person as they hear your voice or see you, which also helps balance energy in the brain and helps that person feel calmer, enhancing their reward/incentive/bonus circuitry. Affection also releases oxytocin, which promotes bonding (those “warm, fuzzy feelings” we get when we are around someone we love), while activating the vagus nerve (which fires up the brain and body in a positive direction), and lowering cortisol (the stress hormone). So, never hesitate to tell someone you love and care for them, especially when they are stressed out! 3. Pet an animal: Animals are just the best! A number of studies have shown that a pet’s presence can lower blood pressure, relieve depression and anxiety, and moderate stress in the elderly largely by providing needed companionship. But the benefits of having a pet are not limited to a particular age group. Petting or stroking an animal activates the anterior cingulate cortex, the area responsible for emotional processing. This means that when we hug a dog, for example, the sensations stimulate positive feelings across the cingulate cortex and amygdala, which helps reduce toxic stress, lower our heart rate, reduce blood pressure, balance energy in the brain, and release surges of dopamine and serotonin, all of which help us feel better mentally and physically and manage stress in the moment. Even if you don’t have a pet, if you are in challenging place, try visiting a friend or family member that does have a pet, or even a petting zoo or farm! 4. Warm up: When you are very stressed, soak in a hot tub/Jacuzzi, take a long, hot shower, use a sauna or steam room, or drink a cup of hot tea, cocoa or coffee. Doing this can help: Relax your muscles Improve your circulation Stimulate the release of endorphins Lower cortisol Improve immune function Improve lung capacity Reduce anxiety and depression by increasing blood flow and oxygen to the brain Increase BDNF, a hormone necessary for memory formation and cognitive health Reduce inflammation and calm the nervous system Balance hormones like ACTH and cortisol Increase “feel good” neurotransmitters like serotonin 5. Prepare and share a meal with others: Sharing a meal with your loved ones helps maintain connection and bonding through a shared, fun and meaningful experience. No wonder Dr. Jeffrey Cummings from Cleveland has made it one of his three pillars of brain health! The familiar activity of eating together can calm down the stress response, boost mood, nourish the body and promote social connectedness, all of which are essential to a healthy brain and body. Shared meals also activate executive functions in the brain, exercising the mind and brain and making us better thinkers! Since it is a goal-directed activity that is fun, it can help develop organizational skills, problem-solving, and memory retrieval, all of which activate different regions in the brain and help increase overall cognitive health and resilience. 6. Help someone: We have all heard the phrase, “helping others helps yourself”. But this is more than just a popular saying. Research has shown how helping others, whether with our time, a physical gift or a monetary donation, improves overall mental and physical health and resilience. In one study, helping others was related to a 30% reduction of mortality in participants. This data, along with data from previous studies, actually suggests that “help given to others is a better predictor of health and well-being than indicators of social engagement or received social support”. When you reach out to the people in your community and lend a helping hand in any way you can, you not only make the external world a better place for everyone, but you also make your internal world a better place for you. Helping others can improve your overall health and longevity, your mood, your sense of purpose, your social connectedness and your sense of self, all of which contribute to a life worth living. To read the original article click here.

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