How to know if we are addicted to mobile?

Mobile addiction is a more common reality than we think; we have normalized the use of this electronic device so much that we may not be aware that we begin to depend on it and we spend a good part of the day "glued" to the screen without really needing it.

Statistics show us that each year the average number of hours spent on a mobile phone increases and there is a higher percentage of the population addicted to it. It is for this reason that it will be necessary for us to monitor and control the use we make of the smartphone, since the symptoms that it can generate are similar to those that create any other addiction such as dependence, tolerance or withdrawal, generating discomfort and a loss of functionality in the subject.

In this way, there are some sensations or behaviors that can indicate that our mobile use is or is beginning to become worrisome. In case you feel that we can no longer control it, it is advisable to ask for professional help; We do not have to downplay these kinds of problems, because they can be just as serious as other disorders.

In this article you will find the guidelines and key ideas on how to know if you are a person addicted to your mobile phone.

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What do we understand by mobile addiction?

Mobile addiction is an excessive dependence on the use of mobile phones, thus creating a behavioral dynamic that generates great discomfort if we cannot use this electronic device for a few hours. As in substance use addiction, experiences will appear in this psychological phenomenon. such as tolerance, which consists, in this case, in the need to use the mobile phone for more and more weather; abstinence, in which after having used the mobile repeatedly, if you cannot access it, adverse symptoms and discomfort appear; and dependency, which consists of the need to continue using the mobile.

Overlapping with all these psychological phenomena, it is common for the nomophobia, which consists of the fear of missing important events that may be happening in the "digital world" to which we have access through the smartphone.

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Some statistics

In Spain, in 2020 the average daily hours that the population spends using the mobile phone was 4 hours, thus registering an increase of one hour compared to two years ago. In the same way, 22% of the population admit to using the mobile phone for more than 5 hours a day, and 20.8% affirm that they cannot be without looking at the phone for 1 hour.

The prevalence in 2020 indicated that in the general Spanish population, approximately 25% of subjects between 18 and 65 years of age consider themselves addicted to mobile, observing that this figure almost doubles if we only take into account the population between 18 and 24 years old, with 44% and an average of 6 hours and 43 minutes of use newspaper.

Given the percentages observed and the growing trend that is perceived, the negative consequences that can occur are worrying, since this dynamic of behavior does not allow the subject to disconnect mentally. In addition, one of the most remarkable characteristics of the human being is also affected: socialization. Half of the population expresses that they have more contact with their friends through their smartphone than face-to-face.

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How do you know if you have developed a mobile phone addiction?

We know that the mobile phone gives us facilities and has positive functions, but misuse or excessive use can negatively affect our mental health. If we almost never disconnect from technologies, we lose the opportunity to network in person with our friends, and ends up producing a great dependency and discomfort when we can not use the phone. We have the feeling of not being able to live without it.

Next we will see some signs and behaviors that can serve as alerts to give you realize that your mobile use is being excessive and you may have or shortly lead to a addiction.

1. You feel a loss of control of mobile use

People with a mobile phone addiction feel an irredeemable need to use it. Notice that lose control and they can't help but make use of it. Thus, we see that the need is related to the dependency, the subject feels that he needs to use the mobile and cannot avoid it.

In this case, we realize that we cannot control the behavior of using the mobile, we almost feel that it happens to be he who controls us, how we are, what things we stop doing ...

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2. You make excessive use of the smartphone

As we have already seen, the average daily hours of mobile use is high. One way that can help us identify if we are really overusing is assess whether for this reason we are getting lost or stop making plans with other people or do not attend important events, or if we do, we cannot avoid being most of the time with the mobile in hand. In other words, we realize that there is a loss of commitment and responsibility with our social circle.

3. You are always aware of the mobile

We realize that we always have part of our attention on the mobile; If we are not looking at it, we are waiting to see if it sounds or vibrates, so we are continuously checking if they have spoken to us or if there is any news on social networks.

4. You have your mobile always close

In this case the mobile becomes an extension of us, like one more part of our body; where we go we go the device, and there can be a situation in which we do not have the mobile near and within our reach. A typical behavior is to need to have the mobile by the side, even when we are eating.

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5. It's the first and last thing you look at when you wake up and when you go to sleep

For many it is already a routine to check the mobile phone before getting up and just before going to sleep. Leaving aside that this nighttime routine is not the most recommended, it may be pointing out that we present a somewhat problematic behavior with the use of the mobile.

It should also be noted that in a study carried out in Spain it was observed that 9% of the population wake up at night to look at the mobile phone, this being also a worrying behavior that indicates that there may be a addiction.

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6. Your device use has increased (and not because of work or other responsibilities)

We know that we currently use mobile phones more frequently during the day and that we dedicate more hours; that is, the old usage time is no longer sufficient and we need to increase it.

7. Feeling of discomfort, irritability, frustration or tension when we cannot use it

It is common that when it is impossible for us to use the mobile because for example we have run out of battery, our mood worsens and we are moody and anxious about not being able to use it. In this case we see that the symptoms that appear are typically linked to those presented during withdrawal when we stop consuming what causes us addiction.

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8. You get the feeling that it sounds or vibrates when it really doesn't

With this sign we do not refer to an auditory hallucination, but rather is more related to the degree of tension and attention focused on the mobile. That is to say, when thinking continuously about the mobile, being aware of it, any sound or sensation of vibration is interpreted as something related to our smartphone.

9. You use it even when you shouldn't

You risk looking at it in situations where it's not allowed, when you shouldn't, and they can draw your attention or other negative consequences can occur. An example of this behavior would be to use the smartphone when we are working or attending classes in the educational center such as school or University.

10. An irrational fear arises of not being able to use it

Mobile addiction is also often linked to the presence of anxiety before the experience of not being able to use this device. In this way, for example, we have an excessive fear of running out of battery or leaving our mobile phone at home, so it will be It is common for us to carry a charger with us or that if we leave our mobile at home, even if our departure lasts little, we will go back to look for it.

11. When you try to decrease the use you fall back

Other behavior that also appears regularly in addictions are unsuccessful attempts to quit the habit associated with dependency; For this reason, if we have a mobile phone addiction, we surely suffer from frequent "relapses".

How is it treated in therapy?

Like any addictive behavior, mobile addiction can be treated with psychotherapy. Going to the psychologist work will be done so that the subject increases self-confidence, social skills and self-control of the which the subject may have deficiencies, and it will help to find other activities that they like and are physically and psychologically healthy. In addition, in the case of nomophobia, techniques will be used to reduce anxiety, to ensure that the use of the mobile phone decreases and is controlled.