5 signs you’re addicted to your smartphone:what can you do about it?

Smart phones have transformed our lives in such powerful and versatile ways that, for most individuals, they feel literally essential. There are subtle signs you’re addicted to your smartphone, what can you do about it? How do you feel when you have lost your phone, when you cant find your phone? Lost!. So, how do you know whether your attachment to your phone is just a cultural spectacle or a genuine, life-changing compulsion?

This uncontrolled phone use has given rise to a bundle of new vocabulary, such as:

nomophobia: anxiety and fear of not being with your phone

textaphrenia: anxiety associated with not being able to send texts

phantom vibrationsTrusted Source: the feeling that your phone is notifying you when it’s not

It’s worth noting that there are some significant similarities between smart phone overuse and behavioral addictions like compulsive drug dependence.

The resemblances include:

• Experiencing real difficulty controlling the use of cell phone
• tolerance, the need to engage in the habit more often to get the same feeling
• withdrawal, or feelings of irritability when not using the phone
• reversion, or picking up the habit again after periods of avoidance

Dopamine release

The brain contains several pathways that convey a feel-good biochemical called dopamine when in rewarding experiences. Most people have reported that social interaction kindles the release of dopamine. Nearly all phone apps are made in such a way that they keep users hooked due to the positive social reinforcements that activates the release of dopamine in the brain.

“Highness”

Many people use their phones as instruments of social communication, hence become habituated to constantly checking them for that hit of dopamine that’s released when they connect with others.

App developers depend on that drive to keep users checking your phone. Some apps even deny and release social supports, such as “likes” and “comments,” so they are received in an unpredictable pattern. As a result when users can’t predict the pattern, they check their phones more often.

Teenagers tend to misuse their phones more than other age groups.

Several personality characters and conditions have been associated with difficult cell phone use.

They include:

• low self-esteem
• low impulse control
• depression
• being highly extroverted

Indications of phone addiction

How can you tell if you have an abuse problem with your phone?

• When you are alone or bored you start scrolling on your phone specifically social media
• At night you wake up several times to check on your phone
• When you cant get your phone you feel anxious, upset, or extremely angry
• Reported cases of accident caused due to phone use
• Most of your time is spent on phone
• Your job performance, schoolwork, or relationships are affected by your phone use.
• People in your life are concerned about your phone use patterns.

What are the side effects of texting while you are driving? 

• eyes are off the road
• hands are off the wheel
• mind is off driving

This kind of interruption murders many people every single day.

The dangers of using a cell phone while driving are widely known, yet people disregard the risk in pursuit of the small surprises of connectedness a phone provides.

How to break the addiction 

If your phone conduct are interfering with your health, relationships and responsibilities, it might be time to make some changes.

It’s not all gloom there is some positive steps you can take to alter the way you relate with your phone to help limit the negative effects on your life.

One of the first things to consider is whether there’s some underlying deeper issues bothering you. Sorting the original issue could be crucial to reducing your anxiety.

Recognize what’s actually disturbing you could help diminish your need to impulsively buy, and compulsively pin, tweet, swipe, or post.

Practical Tips

• Delete time-consuming apps from your phone and access them through a device you don’t carry with you all day.
• Deactivate push notifications and other disruptive alerts.
• Set your screen to night mode to keep it from waking you at night.
• Set barriers around your phone use that force you to refrain from accessing it. For example, create lock screen questions
• Keep your phone out of sight. Besides your bedroom look for a different place to charge your phone
• Explore hobbies that feed your soul. Substitute social media apps with more fulfilling real life experiences, like catching up with friends, blogging, writing music or art, or doing volunteer work.
• Adopt a growth mindset. Transitory reversion, alterations, and withdrawal symptoms are part of the positive experiences toward improved phone use.

When to seek help!

If you’re noticing symptoms of obsession or dependence, or if the people close to you are speaking to you about the amount of time you spend on your phone, it may time to ask for help. Consider reaching out to a therapist or your doctor or checking out a self-help guide.Th