Time spent online can be productive and enjoyable. You may use the Internet extensively for your job, or, like me, rely on social networking sites to keep in touch with loved ones overseas. But what if you find yourself checking Twitter as soon as you wake up in the morning, scrolling through your Instagram feed during breakfast, and chatting more with online friends throughout the day than with real ones? The Internet has arguably become our most socially sanctioned addiction, so how can you tell when your own personal web usage has become problematic?
While not officially included in the most recent update to the Diagnostic and Statistical Manual of Mental Disorders (the DSM-5), the issue of Internet addiction has been an increasing focus of scientists and mental health providers. Many of us have an uneasy relationship with our Internet use, and now research is catching up with our instincts. A recent British study reported that heavy Internet users, when forced to spend time away from their screens, experience withdrawal symptoms similar to those coping with drug addictions. Nicholas Carr, writing on Internet addiction, comments: “Addiction is the relentless pull to a substance or an activity that becomes so compulsive it ultimately interferes with everyday life. By that definition, nearly everyone I know is addicted in some measure to the Internet.”
Signs and symptoms of Internet addiction vary from person to person, and there is no set number of hours logged online that add up to a problem. But, if you find yourself preoccupied with your online activities, you’ve made more than one unsuccessful attempt to reduce your screen time, and your Internet usage continues to be excessive despite negative consequences in your daily life, work and relationships, you may have an issue with web dependency.
Here are 5 warning signs to watch out for:
1. Difficulty completing daily tasks. Are the dishes and laundry mounting because you’ve been absorbed online? Do you frequently work late because your online activity prevents you from finishing your to-do list? Perhaps you’ve found yourself in trouble for neglecting school or work because of your Internet use.
2. Losing track of time online. Are you often online longer than intended? Do minutes turn into hours? You may have difficulty extricating yourself from your technology, or find yourself annoyed when your online time is interrupted.
3. Feeling guilty or defensive about your Internet use. Do you find yourself irritated by friends or loved one’s asking you to take your face out of your screen? Have you concealed your Internet use, or lied to family members, your boss, or therapist about your Internet habits?
4. Withdrawal from family and friends. Are you neglecting your social life in favor of Facebook? Have friends or loved ones expressed concern about the amount of time you spend using technology? Maybe you feel closer to your online friends than to people in your daily life?
5. A sense of euphoria or buzz during online activities. Do you use the Internet to feel better when stressed, cranky, or for sexual gratification? Do you need increasing amounts of time on the net to achieve satisfaction?
Some people turn to the Internet to escape from problems, or to manage unpleasant feelings such as sadness, guilt, loneliness, worry, or boredom. While the Internet awaits as an accessible outlet for stress relief after a tough day, over-use could have detrimental effects on your wellbeing.
Heavy Internet users limiting their screen time may experience withdrawal symptoms such as restlessness, irritability, anxiety, depression, or lack of focus. If you are in need of support, contact a mental health professional, or reach out to Internet and Tech Addiction Anonymous (ITAA).
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How to Stay Happy, Focused and Productive
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3 comments
I notice that turning my phone on silent makes it easier for me to step away from the instant urge of responding to a text or email because I am less likely to notice that I have one. I try to do this specifically during dinner time, and often force myself to leave my phone in a different room while I eat so that I am more engaged with whomever I am eating with and more likely to be present without distraction. If you practice this during a specific time of day (such as dinner time) it may help you feel less addicted!
Thanks for posting! It makes me think about how the internet has changed the way we interact (or not) with people in general. To me, it seems as though there’s a consistent march away from activity and interaction and towards solitude and inactivity, culminating in what’s described here. For years, it was easier to write a letter, for example, then have a conversation; then it was easier to phone then to write, then easier to text or chat then to phone. The internet, social media, and the noosphere, the way it stands now, has perhaps changed our way of being. That is, I wonder if in addition to feeling overly-connected to the internet, has the advent of online communication and connection changed the way we fundamentally think about ourselves on our own, and in relationships.
This is a good reminder to practice being present. Being online and connected to social media can feel like the epitome of being present with the last news, events and activities/adventures of people in our lives. In truth, internet addiction pulls us out of the present moment and does allow us to notice what is going on around us. I’m reminded to be more intentional about being online!