Looking at the mobile and anxiety: overcoming technological addiction

How much time do you think you spend a day looking at your mobile? Looking at social networks, scrolling with your thumb looking at content that never ends, unlocking the password dozens of times every hour, and above all, a constant feeling of anxiety. How is anxiety related to the use of technology? How to overcome technological addiction?

Today it is common to look at the mobile almost constantly. This use increases much more when we have psychological or emotional difficulties: relationship problems, stress, breakups, or fear of uncertainty.

We live with these difficulties and we feel that looking at our mobile gives us a break, a feeling of temporary relief. But is it really a relief, or is it part of a need created by a technological addiction?

Technological addiction and its relationship with anxiety or discomfort is today a very frequent problem, in such a way that it increases your difficulties, makes it difficult for you to rest, organize and especially concentration. Looking at your phone in the face of a breakup or relationship difficulties is not a relief, but is part of the problem (just like eating or smoking more).

In this article we are going to see what is the close relationship between technological addiction, anxiety and your daily difficulties. We are also going to see how to solve it with simple rules.

Everything I am going to tell you is based on the real cases of people I accompany, who had this problem and managed to solve it. Let's go for it.

Technological addiction and its influence on your well-being

Although we believe that it is a problem of a few, the vast majority of human beings live with some degree of technological addiction. It is a difficulty that has entered our lives through easy consumption and that apparently improved certain aspects of our lives. Over time, we have discovered that it harms us in a psychological and emotional.

The information that I give you is clear: of all the cases of people whom I accompany in consultation and who have difficulties with anxiety, approximately 90% look at their mobile the moment they wake up and it is also the last thing he does before going to sleep, apart from spending hours in front of the screen.

It is then evident that, to solve our difficulties with anxiety or in the face of certain crises in our life (with your self-esteem, decision-making, partner, breakups, discouragement, etc.) we also have to face our relationship with technology. Do we look at the mobile as much as a way to distract ourselves or to relieve ourselves of so much stress? Or is the mobile phone really just another stressor?

Technological addiction symptoms

If looking at your mobile is the first thing you do when you wake up and the last thing you do before going to sleep, in addition to looking at it too many times during the day because you are looking for a moment of relief, you undoubtedly live with a very specific difficulty: addiction technological. This may seem exaggerated to you for a simple reason: it happens to almost everyone.

It is not difficult to look around you and see someone without their mobile in hand. Precisely because of this widespread context, it is difficult for us to understand why it is a problem. At the same time that the use of mobile phones is so widespread, problems with anxiety are increasing.

Other symptoms of technological addiction is suffering from anxiety when we haven't looked at our mobile for too long, frequent discouragement and lack of motivation (which makes us want to look at it more), lack of concentration and focus, and above all a feeling that the days are more short (there is now scientific evidence that our perception of time has changed since we used the smartphones).

If we look at the mobile to relieve ourselves, it is not only because the context is stressful, but because that need is part of the addictive mechanism. Let's see how it works

This is how the addictive mechanism works with technology

We live in a consumerist world plagued by over-information. In this sense, I like to call the mobile phone manipulator rather than smartphone. Its operation is the same as that of a slot machine: it works with sounds, notifications, lights, and constantly notifies you of news.

Social networks or streaming platforms work in the same way: incessant content that gives you a little stimulus, but that ends up disappearing. Given the stimulation it causes, the brain needs more. This leads to short-term motivation and away from more important goals.

But... How does this influence anxiety?

Relationship of technological addiction with anxiety

First of all it is important that you understand what anxiety is. It is a state of fear that has become general, as if you lived in a state of constant alert. Anxiety is closely linked to the way you breathe (quick and superficial) that causes that unpleasant feeling in the chest or pit of the stomach, as well as tiredness, problems sleeping or eating.

Constantly looking at the mobile causes an addictive mechanism that causes anxiety, since we feel relief when we look at the mobile (to calm that addiction of stimuli). In this way, technological addiction works the same as before a sensitive stimulus (food, coffee, tobacco) but in small and constant doses.

Let's see now how to fix it. What you are going to see is what we apply in consultation when the people I accompany have difficulties with anxiety and their use of technology.

Keys to overcome mobile addiction (and reduce anxiety)

If you live with frequent anxiety, discouragement or problems with your self-esteem and well-being, technological addiction will never be a single cause, but it will be an important factor with which we must work.

Remember that To solve what is happening to you, it is necessary to live a process of integral change., where you work with all parts of you: your self-esteem, emotion management, self knowledge, values ​​and relationships.

Since anxiety is such a constant and limiting problem, it is also important that the company be daily, not just with eventual sessions. For this reason my way of accompanying is constant, for every need you have and without limit of consultation, in addition to weekly tools and sessions. In this way, we can address what is happening to you at all times (without having to wait for a session). My mission as a psychologist and coach is this: to accompany you in a process of practical and deep change, where you can solve what is happening to you now but also help you in the future. We are now going to see the main keys to deal with mobile addiction.

1. remove notifications

They are not necessary at all. Eliminating mobile notifications is equivalent to covering that slot machine with a blanket. If you think that it is essential for work, remember that working productively does not mean looking at your mobile constantly (whoever does it has an organization, productivity and efficiency problem), but to look at it when it is necessary.

You can schedule specific times of the day to look at important information (work email, for example). Eliminating notifications visually and audibly will help you rest. In turn, it is very valuable that you include a password complete with characters (not patterns). The problem with the mobile is not looking at it too long (you can look at it for a long time if you watch a long video or if you are chatting with someone, which is a social boost that doesn't hurt you at all) but unlocking it too many times to look at it

2. Waking up routine: first 30 minutes without mobile

Create a routine for the start of the day based on self-care, that you like and stimulate, trying to delay the first unlocking of the mobile as much as possible. Use a clock, alarm clock or any device that helps you dispense with the use of your mobile as a "tool for everything". If you succeed, increase the time to 60 minutes.

3. Sleep hygiene: last 30 minutes without mobile

Looking at the mobile at night is stimulating and harms sleep. If it's the last thing you do before going to sleep, It is normal for you to find it difficult to fall asleep or even wake up in the middle of the night. (as happens to smokers). Create a sleep hygiene without a mobile that will help you: you can use a book or some activity that is not very stimulating.

4. Relationship with people: do not look at your mobile if you are with people

This key is often difficult for many people. It is a simple key: do not look at your mobile if you are with people. If you are with people it is the right time to save it. Allowing you to watch it if you have company (something very common today) leads us to enhance the addictive mechanism. The company is a context that will help you reduce its intensity.

5. If you don't have company... prioritize

If you don't have company, you can look at your mobile... As long as you don't have something more important to do. Prioritize your objectives and needs, and reserve the mobile for the last of them. You will gain time, well-being, and you will reduce a little the anxiety that it generates

6. If the time comes... productive use

Using mobile can be productive if you decide to. If you do not have company and you have met your priorities, you can look at it, but as long as it is for actions productive: communicate, educate yourself, even entertain yourself, but without endlessly scrolling through networks social.

Following these clues can be difficult, but just a couple of flawless days will reduce anxiety and allow you to continue. You can use your mobile, but according to your interest and prioritizing your well-being.

If you need expert help to solve the difficulties that weigh you down the most now (breakups, uncertainty, lack of confidence, anxiety and discouragement), remember that you can request a session at Human Empowerment. In that session, completely online, we get to know each other, delve into what is happening to you and see how to fix it in a stable way.

Good luck Ruben