Teens all get upset when their phones fall into puddles, or when they have to put their phones away during class. But do you think your teen is too attached to the phone?
Some people feel intense discomfort when they’re separated from their phones. Researchers have named this state of mind “nomophobia.” Its important to note that this is not a medical diagnosis right now, but a term some researchers are using to describe a trend.
It stands for “no mobile phobia.” People who experience nomophobia feel like their phone is like an extension of their body, so taking the phone away makes them feel as though someone just walked away with their hand! They may describe this as feeling addicted to their phones.
One recent study found that “dependent personalities”—people who have an excessive need for affirmation from others, and who fear separation—are the most likely to feel distressed when they’re not allowed to use their phones. Also, women showed significantly stronger feelings of attachment than men did.
The study’s good news is that there is one discipline that may ease these feelings—mindfulness.
(Is there any mental health condition that mindfulness does not help?!)
There are many ways to improve one’s mindfulness. In this study, participants practiced meditation. In general mindfulness helps people who struggle with unhealthy attachments, whether it’s to their phone, a loved one, a substance, an outcome of a situation, and so on. Plus, practicing mindfulness can decrease adolescents’ stress, increase their focus, and improve their memory.
Psychology Today recommends some other strategies to help with nomophobia, and as parents can help by modeling these for your children:
- Set aside times each day to turn off your cell phone and experience either face-to-face conversations or solitude.
- Balance screen time and in-person time each week. For every hour you or your teen invests in front of a screen, you invest one in human contact.
- Try a technology fast every month, where you actually go for a day or more without a computer, tablet or phone. You can even try this as a family—everyone turns off their phones and puts them away for a set period of time.
- Remember when we used to sleep without a phone on the nightstand? Encourage your teen to put their phone at least 15 feet away from the bed when they go to sleep. They’ll have to get out of bed to push “snooze” on their alarm clock, but this way they’re less attached while they sleep.
What do you think about nomophobia? How many minutes (or seconds) pass between the time you wake up and the time you check your phone? Have you ever tried to practice mindfulness yourself? Share your experiences in the comments.