In the age of technology, where smartphones have become an extension of ourselves, it's hard to imagine a day without them. However, behind this seemingly harmless dependence lies a phenomenon that affects an increasing number of people: nomophobia.
If you own a cell phone, we invite you to read this article to learn more about this condition and how it can impact your life.
What is nomophobia?
Nomophobia is the irrational fear of being without a mobile phone or not having access to a cellular network.
The word "nomophobia" comes from the combination of two terms: "no-mobile" and "phobia." Although it is not officially recognized as a disorder in diagnostic manuals, its impact on the lives of many people is real and should not be underestimated.
This phobia is closely related to technological dependence and can manifest in different ways, from anxiety and nervousness to panic attacks if you forget your cell phone at home or if it runs out of battery in a place where you can't charge it.
Causes of nomophobia
1. Social networks
One of the main contributors to nomophobia is the constant use of social media. Platforms like Facebook, Instagram, Twitter, and others have transformed the way we communicate, but they've also introduced problems like social validation addiction and the constant comparison with others.
We spend hours scrolling through endless posts, seeking approval from our followers, and this can lead to feelings of exhaustion, anxiety, and isolation.
Furthermore, the time we spend on social media can interfere with our personal relationships, work, and daily activities.
2. The Fear of Unknown and Uncertainty
A significant cause of nomophobia is the fear of the unknown or uncertainty . The idea of not having access to information in real time can generate a feeling of lack of control. This phenomenon is linked to an inherent psychological need in people: the need to always be informed. Lack of access to a phone and the potential disconnection from information sources causes anxiety, especially in critical situations where individuals feel they may miss out on something important, whether in their personal or professional lives.
According to a Harvard Business Review study, the inability to stay constantly connected is linked to the "Fear of Missing Out" (FOMO) phenomenon, a key factor in nomophobia. People fear being excluded from social activities, breaking news, or even professional opportunities if they're offline, which increases anxiety and reinforces device dependence.
3. Social Pressure and Work Expectations
Growing social pressure and work expectations are also determining factors in the emergence of nomophobia. In modern society, being always available has become an expectation in both the workplace and social settings. People feel the need to be connected to quickly respond to emails, messages, and work notifications, which generates an aversion to disconnection .
A 2022 study by The Guardian highlighted that younger workers, especially in tech fields, often feel pressure to be constantly connected to their mobile devices to respond quickly to work demands . This phenomenon, known as "connectivity culture," contributes to stress and emotional dependence on mobile phones, increasing the risk of developing nomophobia.
4. The Effect of Connectivity on Self-Esteem
An additional cause of nomophobia lies in its impact on self-esteem . Mobile devices and social media act as a digital mirror that reflects not only our image but also the value we assign to online interactions . Constantly checking social media for likes, comments, and the approval of our followers can trigger a cycle of constant validation.
According to a study in The Journal of Social Media in Society , people who rely heavily on their devices for social approval experience high levels of anxiety and despair when they don't receive the expected attention, which can trigger nomophobia. This constant search for validation, combined with the fear of being disconnected, creates a negative cycle that reinforces technological dependence.
How does nomophobia behave in Chile?
In Chile, as in many other parts of the world, nomophobia is an increasingly relevant issue.
According to recent studies , more than 95% of Chileans who access the internet own a smartphone and spend an average of more than four hours a day on their mobile devices, a large part of which is spent on social media.
Furthermore, it has been observed that nomophobia particularly affects young people , who grow up in a highly technological environment and may be more vulnerable to the negative effects of cell phone dependence. It is essential that Chilean society become aware of this phenomenon and seek healthy ways to use technology, setting limits and encouraging responsible use.
In conclusion, nomophobia is a real health problem that can affect anyone who owns a cell phone, and social media has played a significant role in its development. Recognizing the importance of finding a balance in technology use is the first step toward maintaining a healthy relationship with our mobile devices and making the most of the benefits they offer without falling into their traps.
Treatment of nomophobia
Treatment for nomophobia generally focuses on addressing both anxiety and addictive habits. Some recommended strategies include:
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Cognitive-Behavioral Therapy (CBT) : CBT is effective in treating anxiety-related disorders. Through this therapy, patients learn to identify and challenge the irrational thoughts that cause anxiety when they are away from their cell phones. They are also taught to replace compulsive behaviors with healthier strategies.
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Mindfulness and Meditation : Mindfulness techniques can help patients develop greater awareness of their emotions and thoughts, allowing them to better manage the anxiety associated with nomophobia. Meditation is also helpful in calming the mind and reducing the constant need to be connected.
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Digital Detox : Experts recommend regular digital detox periods to break cell phone dependence. This can include turning off notifications , setting specific schedules for phone use, and engaging in activities that don't involve the use of electronic devices.
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Habit Replacement : Encouraging alternative activities, such as exercising, reading, or socializing without the presence of mobile devices, can help reduce phone obsession.
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Psychotherapy : In more severe cases, individual or group psychotherapy may be helpful to explore the emotional roots of nomophobia and provide support in recovery.