Phone addiction happens when you get attached to your smartphone. This habit consumes every aspect of your life. Soon enough, you fear being without your mobile device. 

The rise in smartphone use has increased in the past decade. Most of us can’t go without being on our phones. We have access to everything at our fingertips. 

It would be hard to live without a smartphone. As a result, phone addiction is on the rise. Searches for this behavioral addiction have been on the rise since 2004, according to Google Trends. If you or someone you know has a phone addiction, you should be aware of the signs. 

Signs of phone addiction

It’s hard to determine healthy phone use since everyone uses their phone these days. Too much phone dependency can lead to an addiction. 

The National Library of Medicine found that over 6% of the U.S. population has a smartphone addiction. Individuals under the age of 30 are most at risk. 

You might be wondering if you’re the average smartphone user. Below are the most common signs of smartphone addiction:

• Accidents or injuries from excessive phone use

• Anger or frustration when phone use is disrupted

• Checking your phone first thing in the morning or at night before bed

• Craving access to a smartphone or another device 

• Increase time on the phone 

• Isolating from friends and family

• Neglect work, school, or other responsibilities due to phone use 

There isn’t a prolonged amount of time that indicates someone has a phone addiction. It’s also unrelated to the frequency at which someone uses their phone. The above are just some of the ways that indicate someone has an addiction. 

Can phone addiction be cured?

Unfortunately, there is no cure for phone addiction. Regardless, there are ways to treat this mental health disorder. 

Treatment programs help uncover the underlying root of the problem. These programs offer a wide variety of treatment options that can help curb your addiction. 

Treatment Options

There are different approaches to phone addiction. The most common include cognitive behavioral therapy, mindfulness, and group therapy options.

Medication and psychotherapy are the most common forms of mental health treatment, especially when it comes to behavioral addiction. According to the American Psychological Association (AMA), both are promising in treating people with emotional and behavioral problems. 

A certain aspect of the disorder will require a certain type of treatment. Choosing the right kind of treatment can be hard. The right type of treatment depends on various factors, including the scientific evidence and a desire to quit.

Cognitive Behavioral Therapy (CBT)

Those who suffer from depression, anxiety, or other emotional issues might benefit from cognitive behavioral therapy. This treatment addresses the problematic behaviors, emotions, and feelings associated with phone use. 

CBT focuses on the underlying factors related to addiction. It also helps individuals develop healthier strategies. It’s beneficial if you don’t respond well to medication. During each session, you’ll work with a CBT therapist to identify triggers and goals for smartphone use.

You’ll also learn healthy coping methods for your depression or anxiety. Over time, you’ll change your thoughts and behaviors as you decrease your smartphone dependence. You’ll notice an increase in your overall emotional well-being. 

Mindfulness Techniques

Mindfulness teaches individuals to live in the present moment. Most people rely on their phones as an escape from stress and the pressures of everyday life. They look at their phone whenever they struggle with depression or anxiety. However, it can put them into more of a downward spiral.

You can overcome your phone addiction with mindfulness. This allows you to regain control over your digital devices without fear of missing out. Research has shown that mindfulness plays a positive role in curbing technology addiction and smartphone addiction. Mindfulness techniques include:

• Body scan

• Box breathing 

• Breathwork

• DBT 

• Mindful breathing

• Meditation

• Lovingkindness meditation

• Transcendental meditation

• Wise mind 

Treatment Programs

Alternative treatment programs include group therapy. One option is Internet and Technology Anonymous, which is based on the 12 steps of Alcoholics Anonymous. The only requirement is a desire to quit your phone addiction. You can join an online or in-person meeting. 

You can also work on your own with a licensed mental health professional. The best thing about this type of treatment is that you can do it in the privacy of your own home. Birches Health offers a comprehensive treatment program personalized according to your needs. 

You can schedule appointments around your lifestyle. The best way to get started is to take a free assessment. You can also book an appointment to speak with one of our team members to get started on your mental health journey.  

Resources:

The Psychology of Smartphone Addiction

Mobile Phone Addiction Among Children and Adolescents: A Systematic Review

How Do I Choose Between Medication and Therapy?

Symptoms of Phone Addiction and How to Help

Smart phone addiction and mindfulness: An intergenerational comparison 

A pilot study of a group mindfulness-based cognitive-behavioral intervention for smartphone addiction among university students - PMC

Mindfulness exercises - Mayo Clinic

Internet Addicts Anonymous