Nomophobia

Imagine sitting down to study for an important exam. Your textbooks are spread out in front of you, your notes neatly organised, and yet, your hand instinctively reaches for your phone. You tell yourself it's just for a quick break, but before you know it, you've spent an hour mindlessly scrolling through social media. You feel a strange sense of validation knowing that others are also stressed, yet this distraction fosters procrastination, eating away at your precious study time. This scenario, all too familiar for many, is a classic example of nomophobia: the fear of being without a mobile phone.

The term “nomophobia,” or NO MObile PHone PhoBIA, according to the National Institute of Health, is used to describe a psychological condition when people have a fear of being detached from mobile phone connectivity. 

It is the fear of being detached from our phones, and is becoming increasingly common nowadays; but that doesn’t make it okay or normal. It occurs when we tend to let our phones control us, not the other way around, and we make it our comfort zone and happy place when it’s really a sweet poison.

During stressful periods, such as exams, we often find ourselves spending more time scrolling through social media. We do this to see what others are up to, distract ourselves from the tasks we should be focusing on, and seek validation by confirming that others are struggling too. This behaviour fosters the unhealthy habit of procrastination, condoning our worst tendencies and worsening our nomophobia without us even realising it.

When we reach a point of saturation, where all we want to do is be on our phones but at the same time we’re sick of it, it’s time to take a step back and reset. We have to control our habits instead of letting our notifications do it. 

Myra says that she personally found it helpful during exams to avoid deleting Instagram directly. If she had deleted it, she would have spent the whole day thinking about it and itching to reinstall it. Instead, she logged into Instagram through the website and then deleted the app, which significantly reduced her screen time because the website is so glitchy.

One more tip is to shut off your notifications for all your apps. Check your messages when you want to, and not the second anyone else messages you. 

Nysa's personal experience with Instagram began only after 10th grade, as she was not allowed to have the app before then. Her parents set strict screen time limits for her, recognizing that she did not need to use it 24/7. These parental controls helped Nysa manage her time effectively, ensuring that social media did not interfere with her studies and other important activities. By having these boundaries in place, she was able to maintain a healthy balance between her online presence and real-life responsibilities.

These personal anecdotes highlight a critical aspect of nomophobia: it’s not just about the amount of time spent on our phones, but the quality of that time and the underlying reasons for our usage. Addressing nomophobia requires us to recognize our patterns and find strategies that work for us individually, whether it’s setting screen time limits, using less appealing platforms, or seeking offline activities to engage our minds.

In a world increasingly dominated by digital interactions, finding a balance is crucial. It’s essential to stay connected, but it’s equally important to ensure that this connection doesn’t come at the cost of our mental health and productivity. By understanding and addressing nomophobia, we can reclaim our time and focus, reducing the anxiety that comes from our dependence on these devices. So next time you find yourself reaching for your phone during a study session or a stressful period, pause and reflect: is this really what you need right now, or is it just a habit? Taking small steps to reduce our reliance can make a big difference in our overall well-being.

-Myra Chamaria and Nysa Jain