Does losing your phone cause you stress? Do you have trouble putting your phone down? Most of us depend greatly on technology for carrying out our lives, So its obvious to worry about losing the gadget but nomophobia or mobile cell phone phobia is so severe that it affects your daily life.

Meaning and definition of Nomophobia :

Nomophobia is a word for the fear of, or anxiety caused by, not having a working mobile phone. It has been considered a symptom or syndrome of problematic digital media use in mental health, the definitions of which are not standardized.  

The person who is affected with the smartphone addiction is known as Nomophobe

Origin of Nomophobia. 

The term was first coined in a 2008 study that was commissioned by the UK Postal Office. In a sample of more than 2,100 adults, the study indicated that 53% of participants experienced nomophobia. The condition is characterized by feelings of anxiety when people lose their phones, run out of battery life, or have no cellular coverage. 

Nomophobia meaning in Hindi. 

Nomophobia – मोबाइल न होने का डर

Fear of being without your phone Causes

There are a number of reasons one may have mobile phone phobia.  

  • Usefulness for daily tasks. 

The usefulness of mobile phones plays a key role in this fear of being without one’s phone. Smartphones are capable of doing so much; people use their phones to stay in touch, to research things that are interested in, to conduct business, to stay organized, to share personal information, and even to manage money

  • Amount of usage per day.

 Researchers suggest that this constant cell phone use represents a paradox of technology. Smartphones can be both freeing and oppressing. People are able to communicate, gather information, and socialize, but at the same time cell phone use can lead to dependence that is both restricting and stress-inducing.

Phobias don’t always develop in response to a negative experience, but this does sometimes happen. For example, if losing your phone in the past caused significant distress or problems for you, you might worry about this happening again.

  • Family History May increase the Risk of Cell Phone Phobia 

Your risk for developing fear of being out of mobile phone may increase if you have a close family member who has a phobia or another type of anxiety.

Effects of Nomophobia. 

Nomophobia is becoming an epidemic. Smartphone addiction is a real and very well known phenomenon these days. NMP (Nomophobia)  has been affecting the mental status of smartphone users and it is diagnosed as a mental disorder. A study showed that musculoskeletal problems termed text neck syndrome and text thumb are associated with smartphone users.

How can one identify the symptoms of Nomophobia?


Some of the common symptoms of phobia of being without your phone are – 

  • The inability to turn off your phone
  • Constantly checking your phone for missed messages, emails, or calls
  • Charging your battery even when your phone is almost fully charged
  • Taking your phone with you everywhere you go, even into the bathroom
  • Repeatedly checking to make sure that you have your phone
  • Fear of being without Wifi or being able to connect to a cellular data network
  • Worrying about negative things happening and not being able to call for help
  • Stress over being disconnected from one’s online presence or identity
  • Skipping activities or planned events in order to spend time on the mobile device.

There are also some physical symptoms as well.

In addition to emotional and cognitive symptoms, people may also experience physical symptoms as well. 

  • People might breathe faster, 
  • their heart rate may increase, 
  • they may sweat more,
  • may shake or tremble. 
  • They may also begin to feel weak or dizzy. 
  • In severe cases, these fear symptoms can escalate into a panic attack.

Nomophobia Diagnosis and Treatment. 

Diagnosis For Mobile Phone Phobia

It is important to note that while many people report feeling anxiety or fear about being without their phones, Nomophobia is not officially recognized as a disorder by the Diagnostic and Statistical Manual of Mental Disorders (DSM-5).

This type of fear may meet the criteria for a situational specific phobia depending on the symptoms and presentation. A specific phobia is characterized by an unreasonable and excessive fear and an exaggerated fear response that is out of proportion to the actual threat.

Treatment For Mobile Phobia Phobia

If you have withdrawal symptoms of nomophobia or if you feel like your mobile phone use is causing problems in your life, talking to a mental health professional can help. While there is no specific treatment for nomophobia, 

Akshita is a Phd. scholar from Amity University, Noida. She has been doing counseling for the last two years and addressing mental health issues and counseling them. She recommends exposure therapy, shaping, systematic desensitization, cognitive-behavioral therapy, or either combination of two or more to address your symptoms.

In some instances, your doctor may also prescribe some type of medication to address symptoms of anxiety or depression that you might be experiencing.

1. Turn off your cell phone at least an hour before bed

Give your brain a chance to unwind and commit to turning off your phone an hour before bedtime. That means off, not just on silent. Those vibrations and blinking lights are still harmful, as is knowing that you’re just one reach away from seeing the latest. Remember, nomophobia never sleeps and neither will you. 

2. Set certain times to check your phone

Do you really need to look at every single email the second it’s received? Save your sanity and simultaneously help your productivity by designating certain times to glance at your smartphone. 

3. Establish phone-free zones

I know I can’t be the only one who’s horrified that smartphones are disrupting people during intimate moments. With that said, designating certain places and times as phone-free zones is a great way to tackle nomophobia.

4. Engage in real human contact.

We’re social creatures who thrive on real human interaction. That’s something a smartphone just can’t replicate.

Smartphone Mobile addiction facts. 

Smartphones are becoming an obsession Disorder within the age of digital media. One needs to address the concern of being a healthy fully functional individual. Smartphone mobile addiction facts are given below: 

  •  Most people can’t even survive one day without their phones
  • People often take their phones everywhere, even to the bathroom
  • Most people will constantly check their phones without reason
  • 80% of 18 to 24-year-olds sleep with their phones right next to them
  • Most phone addicts forget how living in the real world is like
  • A study indicated that parents who spend more time with their phones have a greater tendency to shout at their children.
  • An average person checks their phone 110 times/day, while the more addicted check their phones as much as 900 times/day.

FAQs About fear of not having phone



  • 47 % of parents surveyed believe their child has a smartphone addiction.
  • Of the teachers surveyed, 67% noticed their students being negatively distracted by mobile devices.
  • 89% of parents take responsibility for their child’s cell phone usage.
  • In the 18 to 29 year old age category, 22% of smartphone using respondents admitted to checking their device every few minutes. If that doesn’t say phone addiction, what does?
  • 36% of millennials say they spend two or more hours per workday looking at their phones for social media, interacting with SMS short code programs, texting friends and playing games.
  • Adults spend an average of 45 minutes a day on social media alone.
  • 41% of teenagers feel overwhelmed by the quantity of notifications they receive on a daily basis.
  • Of parents surveyed in the UK, 46% said they “feel addicted” to their mobile devices.
  • Rather than in-person interaction, 33% of teens spend more time socializing with close friends online.
  • 52% of teens sit for long periods of time in silence, on their smartphones, while hanging out with friends. 


Research has shown that smartphones adversely affect cognition, said UNC Health neurologist Dan Kaufer, MD, who spoke to Health Talk prior to his death in July. Cognition is the process of acquiring and applying knowledge through thought, experiences and the senses.

The more time you spend looking at a screen, the less time you spend interacting in person with others. This makes it more difficult to establish interpersonal connections and strong relationships, which are important for mental health and the health of the community at large.

Before smartphones, all interaction was face-to-face, and there’s a richness of communication that gets lost when you have a conversation on the phone or through texting,” Dr. Kaufer said. Because smartphones and other devices give information and entertainment rapidly, they can make us less patient with real conversation with people in our lives. 


Smartphones are the need of the hour and ultimately the biggest concern of its addiction as well. There are lots of people trying to get maximum benefits out of smartphones. 

Do remember, don’t lose the diamond in search of Gold

Don’t let the smartphone indulge in you so much that you can’t live without it and become a specific phobia of being without your phone or Nomophobia. Parents needs to address the mobile phobia initial sign and symptoms of withdrawal. 

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