Rising Anxiety of Nomophobia in a Digitally Connected World

Rising Anxiety of Nomophobia in a Digitally Connected World

Can you imagine leaving the house without your wallet or keys? What about your phone? For many, the thought of being disconnected from their mobile phones elicits a wave of anxiety. This is the grip of nomophobia, the anxiety of being phoneless. Once a luxury, the mobile phone has evolved into a cardinal tool for human survival. These digital devices have seeped into both personal and occupational spheres of life to the degree that in today's interconnected world, not owning a smartphone is synonymous with social oblivion.

As of 2024, an estimated 4.88 billion people own a smartphone. This marks an increase of 635 million new smartphone users over the past year alone, according to a report by Team in 2024. In fact, a study indicates that smartphones have assimilated into our perception of ourselves. The smartphone has thus ascended to the status of ubiquity, an extension of the individual's ‘self’.

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Evidently, the relationship between individuals and technology has shifted. Smartphone technology grants the freedom of convenient, constant connection. However, while technology is undeniably emancipating, it also ensnares individuals in an inescapable dependency. Is this freedom then worth the cost to our mental health? Thus, research on how people interact with emerging technologies is relevant since these technologies might induce behavioral shifts as well as emotions and symptoms that demand to be examined and tracked in today's digital society.

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The Rise of Nomophobia

The term 'Nomophobia,' a portmanteau for 'no-mobile-phone phobia,' was coined in 2008 as a result of a UK survey which revealed that over 50% of participants experienced anxiety without their phones. Both academic research and media representation of the topic have evolved since. Popular culture has caught up, with Bollywood portraying the phobia in the latest release 'Bad Newz.' In the film, losing his phone sends a character into a meltdown as he sprints to the electronics store in search of a replacement. This depiction, albeit exaggerated, uncovers the underlying theme of Nomophobia: disconnection. From the fear of missing out (FOMO) on a casual group chat to overlooking a crucial work email, the terror of disconnection dominates our lives.

Four main causes or underlying themes of Nomophobia have been identified in literature, aligning with this fear. These comprise (1) fear or nervousness for not being able to communicate with other people and (2) fear of not being able to connect. Smartphones have become our primary channels for social interaction today. Long gone are the days of postal mail and personal visits. Now, the fear of being unreachable, of missing out on conversations or events, prevails. This creates a constant state of anxiety for individuals suffering from Nomophobia.

Another cause is (3) fear of not being able to have immediate access to information; and (4) fear of the renunciation of the comfort provided by mobile devices. The constant stream of information accessible through mobile devices has induced a sense of dependency. News, work, and entertainment are all just a swipe away, housed in a small cuboid of aluminum. Disconnecting from this constant influx of data and dopamine can create a feeling of being out of the loop. Furthermore, the convenience afforded by smartphones has normalised their constant presence. From alarms and calendars to maps and payment systems, these devices have become indispensable tools for daily life.

The Impact of Nomophobia

Parents around the globe may feel vindicated knowing our phones do have a negative impact on our well-being. It is no secret that devices that provide dopamine hits as easily as mobile phones would be addictive. In fact, a study conducted in Delhi has deemed the usage of mobile phones a 'public health concern' due to how addictive it is. This dependency on phones makes being away from them especially hard. Nomophobia has further been known to cause harm to our mental well-being. It is often associated with anxiety, depression, decreased self-esteem, and disturbed sleep patterns.

While modern technology is often associated with connecting us to others, it can often isolate us from those around us. Nomophobia is known to dampen personal relationships and seep into every aspect of an individual’s life. In fact, several studies on nomophobia have found that it can lead to lower work engagement due to a smartphone’s distracting and obtrusive nature. This has commonly led to lowered productivity and job dissatisfaction.

Understanding and Addressing the Disorder

Since we have established the negatives of nomophobia, it brings to mind questions regarding how it can be dealt with in an increasingly technology-based world. Most individuals do not have the liberty to turn away from screens for even a small period of time, much less permanently. The dependency on phones by workplaces has been increasing for some time now with portable email and quick Skype calls, manifolded by the quarantine during the pandemic.

The first issue that must be addressed is the addictive nature of our smartphones. The very design of mobiles and their accompanying apps contribute to the addiction we feel towards these digital voids. Studies have found that social media is positively correlated with feelings of nomophobia. This is due to the fact that social media apps are deliberately fashioned in a way to hold our attention and increase dependency on mobiles. Fighting this requires a mixture of reduced screen time whenever possible, finding other hobbies to fill up free time, and in some cases, deleting social media applications altogether.

The new concept of always being accessible is new and foreign. While incorporating this into our lives, it is necessary to set boundaries with ourselves and others to reduce feelings of ‘FOMO’ and the anxiety surrounding being away from mobile phones.

While more research is yet to be done regarding nomophobia in academic settings, there is no doubt that it is a crisis affecting the youth. Nomophobia is a challenging issue to deal with. The precarious balance between avoiding isolation from the outside world and avoiding isolating ourselves from our immediate world is difficult to find. There is no doubt that the reliance on technology is not diminishing any time soon. Thus, an appropriate balance must be found between the digital world and the interpersonal world.

Through digital detox strategies such as designated ‘no tech hours’ or ‘no tech zones’ or support groups available to limit one’s technological usage, there are ways to combat feelings of anxiety. Above all else, being mindful of our phone usage, limiting screen time, and taking breaks can help break this subtle addiction and reduce feelings of nomophobia. A good deal of research is yet to be done into nomophobia, but creating awareness about it is a good place to start.

Dr. Garima Rajan is an Assistant Professor of Psychology at FLAME University, Pune. Muskaan Dhingra and Siya Arora are undergraduate psychology major students at the university.

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