Are You Addicted to Your Smartphone?
Addiction is a complex condition that comes in many forms and can happen to anyone. In general terms, addiction is an inability to stop using a substance (from tobacco to illegal drugs) or engaging in a behavior (from shopping to watching online videos) despite negative consequences.
Why does this happen? According to the Mayo Clinic, the reward center in the brain releases dopamine in response to a pleasurable experience. The more times people experience the behavior, the more dopamine is released and the more driven they are to return to the behavior.
If a person shifts priorities, feels increasingly isolated or becomes more irritable when not engaged in a certain behavior, it may be time to break this pattern or seek help. This could include limiting the time you spend checking text messages and social media on your smartphone.
Excessive or chronic smartphone use is a behavioral addiction being studied by many medical professionals and researchers. While smartphones have resulted in revolutionary advances in the field of communication, their growing popularity has led to overuse and addiction.
According to a study on cell phone usage conducted by reviews.org, Americans check their phones 144 times per day, and 89% check their phones within the first 10 minutes of waking up. In addition, 75% of people say they feel uneasy leaving their phone at home, 60% sleep with their phone at night, 27% look at their phone while driving and 47% say they feel anxious when their cell phone battery drops below 20%.
Studies indicate consistent associations between smartphone addiction and mental health problems, such sleep deficit, anxiety, stress and depression. A major question is, “How do I know if I’m addicted to my cell phone?”
In general, when cell phone usage becomes an addiction, the behavior becomes stressful. For example, warning signs include using your cell phone most of the time, being unable to limit your cell phone usage, using your cell phone the moment you’re alone or bored, feeling anxious or depressed when your cell phone is out of range, and losing relationships with friends and family.
Dr. David Greenfield – an assistant clinical professor of Psychiatry at the University of Connecticut School of Medicine and founder of The Center for Internet and Technology Addiction – has created an online smartphone compulsion test for educational and informational purposes.
If you score on the higher side to the questions below, it may be helpful to examine whether your use or over-use of your smartphone is creating any problems in work-life balance:
Do you find yourself spending more time on your cell or smartphone than you realize?
Do you find yourself mindlessly passing time on a regular basis by staring at your cell or smartphone?
Do you seem to lose track of time when on your cell or smartphone?
Do you find yourself spending more time texting, tweeting or emailing as opposed to talking to people in person?
Has the amount of time you spend on your cell or smartphone been increasing?
Do you wish you could be a little less involved with your cell or smartphone?
Do you sleep with your cell or smartphone (turned on) under your pillow or next to your bed regularly?
Do you find yourself viewing and answering texts, tweets and emails at all hours of the day and night—even when it means interrupting other things you are doing?
Do you text, email, tweet or surf while driving or doing other similar activities that require your focused attention and concentration?
Do you feel your use of your cell or smartphone decreases your productivity at times?
Do you feel reluctant to be without your cell or smartphone, even for a short time?
Do you feel ill-at-ease or uncomfortable when you accidentally leave your smartphone in the car or at home, have no service or have a broken phone?
When you eat meals, is your cell or smartphone always part of the table place setting?
When your cell or smartphone rings, beeps or buzzes, do you feel an intense urge to check for texts, tweets, emails, updates, etc.?
Do you find yourself mindlessly checking your cell or smartphone many times a day, even when you know there is likely nothing new or important to see?
If you’re noticing symptoms of smartphone addiction, or if the people in your life are expressing concern about the amount of time you spend on your smartphone, it may be time to ask for help. Consider consulting with a doctor or therapist who can help you find healthier ways to use your smartphone.
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