Hello Everyone,
I hope this week has treated you well.
As some of you know, my speciality is addiction and I have written about many types, such as alcohol and marijuana. Today, I would like to talk about a different kind of addiction- one that also isolates us, causes insomnia as well as a loss of interest in previous activities that we once loved. Are you addicted to your phone? Particularly, smart phone?
I must admit, I check my phone compulsively; I would say every 10-15 minutes. I do not always know what I’m looking for but I always look. My phone is such a normal part of my life and so constantly in my hand that I cannot count the amount of times I have searched for it, while it was actually in my hand. The first thing I do when I get up in the morning and the last thing I do before going to sleep is check my phone. I decided that this wasn’t healthy and something must be done.

I looked it up and found that women were more likely to become addicted to their phones as men are less likely to have social media apps. Also, older people are less likely to become addicted. I believe this is because they do not know how to use smart phones. (My father actually still uses a Nokia)
I asked some of my colleagues and friends how bad losing your phone would be on a scale of 1-10. 98 % said 10 and 2% said 9. They all claimed that it would be the worst material possession that they could ever lose. They continued to say that feelings of anxiety, irritation and overwhelming sadness would be felt if they were to lose their phone today.
It seems harmless right? Caring so much about a phone? Well, this week I’ve been really paying attention to the importance that I and others around me give to a phone, rather than what’s actually going on around them.

Our phones- whether we are speaking to other people, using social media or playing games- can be addictive as they alter our moods, beliefs and trigger enjoyable and unenjoyable feelings. Apart from obviously being my main source of communication, my phone is my newspaper, watch, alarm, map, recorder, day planner, calendar, camera, music player, calculator, a weapon (sometimes) and my friend when I’m bored or lonely- basically everything.
However, it is also my constant interrupter and distractor. I (I imagine much like most of you out there) have a deep desire to know everything that is going on. I believe that is human nature. But when does it become too much?

Well, I believe it’s too much when it has a name. ‘Nomophobia’ is the term coined to describe the fear of being without a mobile phone. Seriously, what have we come to?
It becomes an addiction when the object begins to control your life and interferes with your daily activities, work, and relationships. I read somewhere that “The biggest obstacle to productivity is connectivity” but over use can affect a lot more than our productivity. The truth is, overuse of our phones can harm us psychologically, socially and physically.
In regards to affecting our social skills, how many of us miss out on a joke or good conversation as we were on our phones? How many times have we annoyed our good friend or family member because we were posting on social media how much fun we are having with them?

It really effects our relationships without us even realising it. A common thing that some of us (yes, myself included) do as well is to be on our phone when we are left alone- just out of sheer discomfort. This stops other people from engaging with you.
Now, what are the psychological implications of cell phone over use?

This is done mainly by our apps on our phone than the phone itself. Social media apps such as Snapchat and Instagram are associated with bullying, privacy violations, stress and anxiety.

Low self-esteem and depression are also common when we decide to compare ourselves and our lives to what others ‘share’ about theirs. Cell phones have somehow also become a representation of social status so there is pressure to get the newest releases. This can of course result in monetary and (at times) legal issues.
Finally, cell phone overuse can physically affect us. For example car accidents. It is a law of physics that no one thing can occupy the same space at the same time in your mind. If your eyes are on your phone, they are not even a little bit on the road. Overuse can also give us headaches, blurred vision, impair our memory and concentration and even cause dizziness. I have paid attention to my use lately and have experienced all of the above, along with neck pain and less sleep. I also tend to get sick quite often and I now believe it is because I take my phone everywhere with me and tend to put it down anywhere!

So, what can we do to decrease our cell phone use?
Firstly, keep track of the reasons why you check your phone. Is it boredom or loneliness? Is it just to check the news? It is important to know why so a substitute can be implemented.
Secondly, try not to use your phone (unless it’s an emergency) for the first hour of your day. This worked very well for me. This is because when the day is start a certain way, it has the ability to shape your entire day in that direction.
For example, if you start a Saturday lazing around all morning, chances are you won’t get much done in the afternoon either. When I didn’t check my phone for the first hour, I didn’t check it as much as I would normally throughout the day.
Also, try creating a ‘No-Phone Zone’. This can happen any time throughout the day – for two hours at work, when you’re having lunch with someone or when you have to spend time with your children. Simply put it down and walk away. Finally, read an actual book or newspaper before bed. This way you will still be entertained and informed but you won’t be up all night – more than likely minding someone else’s business.

What can making these efforts bring? I believe self- discipline, better concentration, higher productivity and deeper awareness of your surroundings.
Thank you for reading and please send in any topics to caitlinvieira@gmail.com. Also remember the group meetings you can attend:
Woodlands Hospital: Outpatient Department
Drug and Alcohol group meetings – Mondays 4:15
Good mental health group meetings- Wednesdays 4:15

Say Yes to Life and No to Drugs! Always!