Cell Phone Separation Anxiety is Real

Psychology ⯀  

In its most extreme cases, cell phone separation anxiety is a legitimate mental illness known as Nomophobia (no mobile-phone phobia).

On a less extreme level, it would be fair to assume many people have had anxiety when accidentally leaving their phone at home, or somewhere else, feeling like they have lost all connection to the world. It is, however, arguable that the term “phobia” is misused in this context, and that it is more appropriately classified as another form of anxiety disorder. Regardless, it all comes down to the same question: Why are we so attached to our phones?

Convenience is an obvious one. According to StayNTouch, mobile phones are shaping a new standard in the hotel guest experience. In fact, 94 percent of travelers claim that wifi is the most important amenity, indicating that we are likely more mobile now than ever before. We harbor a ton of personal information, notes, conversations, and secrets within a smartphone, almost as if it’s an extension of our physical selves.

Firm of the Future says “iPhones and other mobile devices are now seen as a necessary part of life by young workers. You see this generation arrive at the office with their ear buds on, and almost never leave their devices at home.” Mobile phones have become such an extensive part of social society that researchers have dove further into the psychology behind the attachment.

Their research shows that phone separation can lead to an increase in heart rate and blood pressure. “The findings of our study suggest that users perceive smartphones as their extended selves and get attached to the devices,” said Dr Kim Ki Joon, a researcher in Hong Kong who studied nomophobia. “People experience feelings of anxiety and unpleasantness when separated from their phones.”

Behaviors

To put this attachment into perspective, there are a few notable behaviors to watch out for:

• Keeping your phone in your pocket, feeling it vibrating and yanking it out only to find that you were mistaken. Like many smartphone users, feeling these phantom pocket vibrations happens daily. This, along with frequently checking your pocket to ensure the phone is even still there, seems to be on the rise.

• If you are a light or moderate user, you likely stow the phone in your pocket or purse. If you are a heavy user you probably carry it in your hand. The person holding their phone in their hand likely does this because they are more concerned about missing an alert or notification.

• Leaving your phone in another room leaves you with a feeling of panic, and usually results in a swift retrieval. The same goes for leaving a phone at home and driving back from wherever you were to pick it up.

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Solutions

If the behaviors above sound familiar, practice some methods of easing phone separation anxiety.

One solution is to turn off phone notifications completely. This can be done by going to the settings application on your phone, and unchecking the apps you no longer wish to receive notifications from.

Another method is treating less urgent texts like emails, and getting in the habit of only texting back at your latest convenience.

Finally, practice being away from your phone for small amounts of time. For example, at a dinner with friends, try turning your phone off and leaving it in the car or in a bag on the floor. Take note of how often during dinner you think about checking your phone, and evaluate your phone usage from there.

The National Sleep Foundation has even advised that you should put away your phone an hour before attempting to fall asleep. If this isn’t an option, then they recommend that you dim the screen of any LED device (phone, tablet, television) and keep it a minimum of 14” from your face to reduce the negative impact of the LEDs.

If you find yourself struggling with the symptoms of nomophobia, start by consulting a therapist. Otherwise, try and stay conscious of how often you’re on the phone by putting it away during social encounters, driving, and other situations where it may be unnecessary. You may find that it’s easier said than done.

By  Devin Morrissey
Devin writes from Daly City, CA, and spends his weekends coaching rugby and collecting records. He writes on anything and everything, aiming to become an expert in both.