Although a computer, tablet, or smartphone may be a very useful tool, excessive usage of these gadgets can negatively impact relationships, employment, and education. It might be time to reevaluate your use of technology if you find yourself spending more time on social media or playing games than you do engaging with actual people, or if you find yourself constantly checking your emails, messages, or apps—even when doing so has detrimental effects on your life.

An online addiction condition or internet abuse issue frequently drives smartphone addiction, which is sometimes referred to as "nomophobia" (the fear of being without a mobile phone). After all, the compulsion is usually caused by the games, apps, and virtual worlds our phones and tablets introduce into our lives rather than the devices themselves.

An increased amount of smartphones or internet use can lead to:

• Anxiety
• Stress
• Insecurities and low self-esteem
• Sleep disturbances
• Limit your creativity
• Loneliness
• Exacerbate your symptoms of ADHD
• Difficulty in concentrating

Signs and symptoms to look for:

• lying about using a smartphone.
• Failure to fulfil responsibilities at job, school, or home.
• Spending more time on the internet or using a smartphone.
• Separation from family members.
• A sensation of disconnection.
• Agitated or annoyed when their phone use is cut off.
• Waking up late at night to look at a phone.
• Grabbing for a phone when they're bored or alone.
• Phantom vibrations: the sensation that a phone is buzzing when it isn't.
• Reducing phone use might be challenging.

Strategies to limit smartphone or internet usage:

• Identify your triggers: recognize the situations that prompt you to use your phone. Discover more productive and healthful methods to control your emotions, such as relaxing exercises.
• Develop your coping mechanisms: Maybe the primary reason for spending too much time on the internet or smartphones is your coping mechanism. Or perhaps you find it simpler to interact with people online since you struggle to relate to them in person. Gaining proficiency and skills in these areas will enable you to handle life's demands without using your smartphone.
• Seek professional help: if you are finding it difficult to limit your usage, connect with a mental health professional so that they can provide some coping techniques to help limit your usage.