Nomophobia: 5 recommendations to treat the irrational fear of being without a cell phone

Nomophobia: 5 recommendations to treat the irrational fear of being without a cell phone

There are more and more people who begin to feel anxiety and great discomfort if they do not have their smartphone nearby, with battery and signal. Recommendations for healthy use.

The cell phones became like an extension of the human body and according the data corresponding to 2023 of the International Telecommunication Union he 78% of the world’s population aged 10 and older has a smartphone and 67% has access to the internet.

This widespread availability of technology and the Internet, although it promoted the development of society and the way in which it communicates, also brought with it a new problem.

What is nomophobia

It’s about the nomophobiaa disorder defined as the irrational fear of being without a mobile phone or internet connection and that, according to un study carried out by the Center for Specialized Studies in Anxiety Disorders (CEETA), it is estimated that affects 60% of the world’s population, making it one of the major mental health concerns of this era.


This fear usually develops in adolescents.

This fear usually develops in adolescents.

“Nomophobia goes beyond a simple mobile phone addiction. While mobile addiction is characterized by excessive use of the device, nomophobia involves an intense psychological response to the possibility of being disconnected. The Symptoms of this condition include anxiety, depression, isolation, headaches, and emotional distress. when the person cannot access their phone. This disorder can affect anyone, but is especially prevalent among adolescents, who are more susceptible due to their need for social acceptance and their familiarity with new technologies,” noted psychologist Liliana Acuña(MP 4.379).

The impact it can have on people’s lives

He negative impact of nomophobia extends to multiple areas of daily life. It interferes with biological rhythms and daily routines, causing disruptions in sleep due to the need to check the phone during the night. This sleep interruption can lead to poor academic and work performance, directly affecting the ability to concentrate and pay attention.

Besides, Mobile phone dependency limits face-to-face social interactions, leading to social isolation that can make it difficult to form genuine and lasting relationships.

What are the causes of nomophobia

“The causes of nomophobia are deeply rooted in psychological factors such as low self-esteem, lack of self-confidence and an intense need for perfection. In the clinical context, the treatment of nomophobia involves psychotherapy, where the conscious and unconscious motivations behind cell phone dependence are addressed. “It works on reducing anxiety, increasing the capacity for self-control and improving tolerance to frustration.” added the specialist.

Proper treatment of nomophobia can significantly transform people’s lives.. To the adopt healthy habits and reduce dependence on mobile phonesyou can improve personal relationships, increase academic and professional performance, and promote general well-being.

Change this practice allows people to regain control over their lives, reducing social isolation and improving mental and emotional health. Promoting a conscious and responsible commitment, as well as a healthy use of technologies, is essential in the current era.

Tips to reduce the risk of suffering from nomophobia

For reduce the risk of developing nomophobia or manage it if you already sufferare recommended the following daily measurements:

  • Establish specific times for mobile phone use: Limit the time you use the device and avoid using it during meals or social gatherings. It is also recommended Avoid taking it to the bedroom at bedtime.
  • Mute notifications: Reduce distractions caused by constant app alerts.
  • Uninstall non-essential applications– Remove time-consuming and addiction-promoting apps.
  • Avoid using your cell phone as an alarm clock: Use a traditional alarm clock to avoid the temptation to check your phone when you wake up.
  • Carry out activities without your cell phone: Go for a walk or participate in social events without wearing the device to get used to being without it.

Source: Ambito

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