Nomophobia: How Fear of Being Without Your Phone Can Harm Your Health

Do thoughts of being without your mobile phone or being out of coverage cause you distress? If so, you could be suffering from nomophobia. Nomophobia, an abbreviation of no mobile phone phobia, is an extreme, irrational, and overwhelming fear of being without your smartphone. 

People who suffer from nomophobia check their phones constantly, take them with them everywhere, including the shower and bathroom, spend many hours every day using their phones, never switch them off, and experience feelings of helplessness when they are separated from them. 

According to psychologists, symptoms of nomophobia closely mirror those of addiction or other anxiety disorders. Common symptoms of nomophobia include anxiety, agitation, panic, or distress when separated from your phone or when unable to use your phone. 

Phone separation is often accompanied by physical symptoms including sweating, trembling, disorientation, changes in breathing, and even tachycardia - a fast heartbeat. Additional physical effects of excessive phone usage can include headaches, stomach pain, eye discomfort due to excessive exposure to the screen, and wrist and neck pain caused by poor posture. 

Fear of being without a mobile phone is often a sign of problematic digital device use, which some experts believe may have a detrimental impact on mental health and wellbeing. Studies have shown an alarming link between frequent or compulsive smartphone use and various mental health issues. 

This includes increased anxiety levels, panic attacks, difficulty concentrating, sleeping, or relaxing, isolation from social interactions, as the person prefers virtual interactions over face-to-face meetings, and neglect of other aspects of life, such as personal, professional, or social responsibilities, due to excessive phone use. 

If you suspect you may be suffering from nomophobia, there are some strategies you can try to help you detach from your smartphone.

• Set boundaries on the amount of time you spend on your phone. 
• Disable notifications for your apps, in particular social media apps, the news, and your email. Push notifications can be anxiety-inducing and triggering, since they can be interpreted as more important. 
• Put your phone away at certain times of the day, such as when you're driving, watching a movie, at the gym, during mealtimes, or playing with your children.
• Plan phone-free activities, whether it’s going hiking for a weekend or taking a bike ride with a friend.
• Find healthy hobbies that allow you to spend time away from your phone and unplug. Go for a walk or run, do some yoga, have a coffee with a friend, or play with your dog. 
• Set aside some time everyday to practice mindfulness such as meditation or breathing exercises to help you cope with anxiety.
• Wear a watch to check the time, instead of having to look at your phone.
• Keep your phone out of your bedroom while you sleep. Instead of charging your phone by your bed, try putting it in a different room to charge overnight.

Excessive phone use can impact both your mental and physical wellbeing — and taking care of your health should always be a priority. With our International Health Insurance plans, you can access expert care whenever you need it, giving you peace of mind to focus on what truly matters.