Internet & Smartphone Addiction Guide for Teens and Youth
Summary The Positive and Negative Effects of the Internet ................................................ p. 1 What is Internet Addiction?....................................................................................... p. 2 What are the warning signs of Internet addiction?.............................................. p. 3 Is There a Test or Self-Assessment I Can Do?................................................... p. 4 Internet addiction and youth........................................................................................... p. 5 What can cause internet addiction?............................................................................ p. 6 What are the effects of internet addiction?................................................................ p. 7 Can Internet addiction be treated?............................................................................... p. 9 Preventing Internet Addiction in Children and Teens ......................................... p. 13 References ........................................................................................................................... p. 15
The internet is so popular nowadays that almost anyone uses it. It is accessible by almost any person who tries to connect to one of its central, main networks. Moreover, it can be accessed by users of any age and condition.
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But what are the positives and negatives aspects of the internet?
Positive
Negative
• Internet search engines are the best information retrieval systems available. They bring any kind of information for internet users, from local restaurants to international news. • The Internet provides some of the most effective means of communication among people, including online emailing and instant messaging.
Effects
Internet
• Illegal or inappropriate materials can be found in the internet. • Some people in recent years have illegally downloaded music or other copyrighted material for free. This action has had a negative impact on the music industry and has led to several lawsuits.
• The Internet makes possible for business and companies to do transactions with their clients and customers.
• The addiction to online social networks can disturb a person's way of living and professional activity.
• Thanks to the internet, people can take action and avoid adverse circumstances. For instance, hurricane, storms and accidents can be tracked through the internet.
• Some criminals use the internet for spreading computer viruses or even intercepting credit card or bank details for spurious purposes. 1
• The internet has allowed the interchange of ideas and materials among scientists, university professors, and students, in addition to provide servers, resource centers and online tools for their research and scholar activities. Moreover, millions of books, journals and other material are available through the internet because of the digitization of public domains material from libraries in the States and Europe. This action enables people to learn all new sort of things.
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Internet addiction disorder (IAD), now more commonly called problematic Internet use (PIU), compulsive Internet use (CIU), Internet overuse, problematic computer use, or
pathological computer use, refers to excessive computer use which interferes with daily life.2 Internet addiction is described as an impulse control disorder, which does not involve use of an intoxicating drug and is very similar to pathological gambling. Some Internet users may develop an emotional attachment to on-line friends and activities they create on their computer screens. Internet users may enjoy aspects of the Internet that allow them to meet, socialize, and exchange ideas through the use of chat rooms, social networking websites, or "virtual communities."
What
-
- is
Internet Addiction?
Similar to other addictions, those suffering from Internet addiction use the virtual fantasy world to connect with real people through the Internet, as a substitution for real-life human connection, which they are unable to achieve normally. 3 Although ‘Internet addiction disorder' is not officially recognized as a disorder by the psychiatric community—it was not included in the recently released Diagnostic and Statistical Manual of Mental Disorder V (DSM-V), published by the American Psychiatric Association—an alarming number of people show what appear to be signs of addiction to the digital world. Young people seem especially vulnerable, with case studies highlighting students whose academic performance plummets as they spend more and more time online. Some also suffer health consequences from loss of sleep, as they stay up later and later to chat online, check for social network status updates or to reach the next game levels. 4
Types of
Internet Addiction Disorders
• Net Compulsions – this includes compulsive gambling, gaming, shopping, trading stocks or other obsessive use of the internet that interferes with your work or home, relationships or financial well-being. • Cybersex Addiction – compulsive use of the internet to take part in adult chat rooms, fantasy role playing sites, or to watch internet pornography. • Cyber-Relationship Addiction – taking part in social networks, chat rooms and virtual messaging online to a point in which these online relationships mean more than real-life relationships with friends or family members. • General Computer Addiction – obsessively playing on the computer, not necessarily online. This may include playing games such as Solitaire or programming a computer obsessively. • Compulsive Web Surfing – obsessively surfing the web or a database to a point in which you take time from your friends, family members or regular daytime tasks at work or home. 5
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What
are
the warning signs
of
Internet addiction?
Preoccupation with the Internet. (Thoughts about previous on-line activity or anticipation of the next on-line session.) Use of the Internet in increasing amounts of time in order to achieve satisfaction. Repeated, unsuccessful efforts to control, cut back or stop Internet use. Feelings of restlessness, moodiness, depression, or irritability when attempting to cut down use of the Internet. On-line longer than originally intended. Jeopardized or risked loss of significant relationships, job, educational or career opportunities because of Internet use. Lies to family members, therapists, or others to conceal the extent of involvement with the Internet. Use of the Internet is a way to escape from problems or to relieve a dysphoric mood. (e.g. Feelings of hopelessness, guilt, anxiety, depression.)6
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The Internet Addict Diagnostic Questionnaire or IADQ 7
Is There a
Test or Self-Assessment
I Can Do?
1. Are you preoccupied with using the Internet? Do you think about your previous or future online activity? 2. Do you have the need to be online longer to be satisfied? 3. Have you made repeated but unsuccessful attempts to cut back, stop or control your Internet use? 4. Do you become moody, restless, irritable or depressed when you stop or decrease your Internet use? 5. Is your time spent online longer than what you originally planned? 6. Did your online use negatively affect a significant relationship, education, career or job? 7. Do you conceal the extent of your Internet usage from your therapist, family or others? 8. Does the Internet serve as an escape from problems or relief from a bad mood?
Smartphone Addiction Test 8
1. Do you often absent-mindedly pass the time by using your phone even when there are better things to do? 2. Do you lose track of time when on your phone? 3. Do you spending more time on your phone than talking to real people face-to-face? 4. Do you wish you could be less connected to your phone? 5. Do you regularly sleep with your smartphone ON next to your bed? 6. Do you use your phone at all hours of the day and night—even when it means interrupting other things? 7. Do you use your phone while driving or doing other activities that require your focused attention? 8. Are you reluctant to be without your smartphone, even for a short time? 9. When you leave the house do you ALWAYS have your smartphone with you and feel ill-at-ease when you accidentally leave it at home? 10. When you eat meals is your smartphone always part of the table place setting? 11. When your phone buzzes do you feel an intense urge to check for texts, tweets, emails, updates, etc.? 12. Do you find yourself mindlessly checking your phone many times a day even when you know there is likely nothing new or important to see?
*Answering positively to five out of the eight questions may be indicative of an online addiction. * 4 or more positive answers: You might benefit by examining how much time you spend on your smartphone and consider changing your use patterns.
Note: These questionnaires are not intended to replace professional diagnosis.
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A recent review of the neuroscientific evidence indicates that Internet addiction in adolescence can have a negative impact on:
Internet addiction
youth
- identity formation and change the structure of the developing brain - may negatively affect cognitive functioning, - lead to poor academic performance - engagement in risky activities - poor dietary habits - low quality of interpersonal relations - self-injurious behavior - depression - insomnia - suicidal ideation - attention-deficit hyperactivity disorder - social phobia, and hostility, - schizophrenia - obsessive-compulsive disorder - aggression - drug use, and problematic alcohol use. In light of this, Internet addiction in adolescents cannot be dismissed as a transitory phenomenon that will take care of itself. 9
What are the common features of young, who are under risk? - online gaming, that is also associated with aggression, low sociability and self efficacy, and a lower satisfaction with life - neuroticism - anxiety - sensation seeking - low emotional stability - low agreeableness - low extraversion10 - adolescents lacking emotional and psychological support - higher among males than females; The highest ranked online activities are watching videos, frequenting chat rooms and social networking; significantly higher rates of playing single user games were found in males and social networking in females. - living in metropolitan areas - students not living with a biological parent, low parental involvement and parental unemployment11
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People become addicted to the internet for a number of different reasons. Most of the time, the urge to compulsive use the internet is the result of a desire to manage unpleasant feeling such as depression, anxiety, stress or loneliness. Some feel socially inept in the real world and turn to social media interaction as a means of feeling close to people, while others may lose themselves online in an effort to temporarily feel better. Unfortunately, the internet, when used compulsively, can lead to many consequences.
Some causes of internet addiction What
can
cause internet addiction?
• Self-medication for a mental health disorder. Many people use the internet to mask anxiety, depression, or other mental illness. • Information addicts. Some people have an intense hunger for knowledge and the internet provides immediate access to tons of information that can be very attractive for information addicts • Anxiety or social disorders. Some people have anxiety when they are face to face with people or suffer from other social disorders that make it difficult for them to interact in real life but easier to interact online. • Loneliness. Many people, especially those who do not have a companion, interact online to fulfill a void that causes them to feel lonely. • Shifting from a real world addiction. Many people who suffer from a real world addiction to shopping or gambling will shift their addictions to an online version such as internet gambling or excessive shopping online. 12
Credit: Pawel Kuczynski
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What are
the
effects
of
Internet addiction results in personal, family, academic, financial, and occupational problems that are characteristic of other addictions. Impairments of real life relationships are disrupted as a result of excessive use of the Internet. Individuals suffering from Internet addiction spend more time in solitary seclusion, spend less time with real people in their lives, and are often viewed as socially awkward. Arguments may result due to the volume of time spent on-line. Those suffering from Internet addiction may attempt to conceal the amount of time spent on-line, which results in distrust and the disturbance of quality in once stable relationships. Some suffering from Internet addiction may create on-line personas or profiles where they are able to alter their identities and pretend to be someone other than himself or herself. Those at highest risk for creation of a secret life are those who suffer from low-self-esteem feelings of inadequacy, and fear of disapproval. Such negative self-concepts lead to clinical problems of depression and anxiety. An addiction to the Internet is manifested in both physical and emotional symptoms; however, these specifics may vary for each person. These are basically warning signals that an addiction may be developing. If you feel that you or a loved one has these symptoms, it is not yet too late. Many people who attempt to quit their Internet use experience withdrawal including: anger, depression, relief, mood swings, anxiety, fear, irritability, sadness, loneliness, boredom, restlessness, procrastination, and upset stomach.15
internet addiction?
Credit: Pawel Kuczynski
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Emotional Symptoms of Online Addiction
Physical Symptoms of Online Addiction
Short-Term and Long-Term Effects of an Online Addiction
• Feelings of guilt • Anxiety • Depression • Dishonesty • Euphoric feelings when in front of the computer • Unable to keep schedules •No sense of time •Isolation •Defensiveness •Avoiding doing work •Agitation
• Backache • Headaches • Weight gain or loss • Disturbances in sleep • Carpal tunnel syndrome • Blurred or strained vision
The short-term effects of an online addiction include unfinished tasks, forgotten responsibilities and weight gain. Long-term effects are seen more in the physical symptoms such as backache, neck pain, carpal tunnel syndrome, and vision problems from staring at the screen. It can also lead to bankruptcy, especially if the time spent online is focused on shopping, gambling and gaming. According to Oberlin College of Computer Science, aside from being dependent on the Internet, addicts may develop technostress wherein they internalize how a computer works, such as accelerated time and perfect results. It can also cause social withdrawal, feeling more at ease interacting with people online rather than in person.14
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If you believe that you or someone close to you may be suffering from an Internet addiction, it is important that you know there is help available. While total abstinence is advocated in the treatment of many addictions, completely abstaining from Internet usage should not be the ultimate goal of treatment. Instead, it is preferable to abstain from applications that have proven to be problematic for the user and work toward achieving an Internet usage level that strikes a healthy balance.
Self-Help for Internet Addiction
Can
Internet addiction
be
treated?
• Get help for any mental health problems that may be contributing to your compulsive use of the internet. If you suffer from depression, stress, anxiety or other mental health problems that are contributing to your desire to self-medication by using the internet, get help! • Develop coping skills. If you use the internet as a way to cope with stress or to deal with other emotions, you’ll need to develop coping skills in order to reduce your urges to use the internet. Instead of resorting to the internet as a method of coping with stress or anger or other emotions, develop skills that will help you to cope with these emotions without the internet. • Get support. You’ll need an extensive support network to help you through the difficult times when you are most vulnerable and susceptible to using the internet. Your support network may consist of friends, family members, co-workers, community groups, and social support groups as well as your counselor or therapist. • Log your time. One way that you can reduce the amount of time that you spend online is to actually keep a log of the time that you do spend online. Keep track of the time of day that you log onto the internet, how long you spend and any emotions that were present prior to your use of the internet or during your internet use. You can even log your activity online so that you can review your log to determine emotions that may have triggered a particular activity or impulsive behavior. • Set a timer. You can reduce the amount of time that you spend online by setting a timer before you go online and making a commitment to yourself to get off of your computer when the timer goes off. You should also make a commitment to turn your computer off at a particular time each day to allow for interaction with family or to handle other tasks. • Substitute internet usage with healthy activities. Instead of going online, take a walk, read a book, call a friend or find another way to fill the time with a healthy activity.
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Methods of Internet Addiction Treatment Many different options for treatment exist to assist those who cannot cope with or overcome their internet addiction on their own. If self-help for internet addiction doesn’t work for you, consider these internet addiction treatment options: • Cognitive-behavioral therapy – providing methods of changing compulsive thoughts that result in poor behavior into positive thoughts and reactions, cognitive-behavioral therapy can help to change the perceptions that you have regarding your internet use. This method of therapy is effective at reducing anxiety, eliminating stress or alleviating depression. • Support Groups – while there may not be as many support groups for those suffering from internet addiction as there are for those suffering from substance abuse or a gambling addiction, there are often alternatives.16
Helping an Individual who is Addicted to the Internet If you think you know someone who is addicted to the internet, there are steps you can take to help that individual overcome their addiction. Follow these steps to help someone who is addicted to the internet:
• Help them manage their time online by keeping a log of internet usage • Manage your own time online to show your loved one the right ways.
• Help them get involved in other activities that aren’t online • Help the individual to find friends and social support
• Encourage counseling and therapy
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Self-help tips for smartphone addiction There are a number of steps you can take to get your smartphone use under control. While you can initiate many of these measures yourself, an addiction is hard to beat on your own, especially when temptation is always within easy reach. It can be all too easy to slip back into old patterns of usage. Look for outside support, whether it’s from family, friends, or a professional therapist. To help you identify your problem areas, keep a log of when and how much you use your smartphone for non-work or non-essential activities. There are specific apps that can help with this, enabling you to track the time you spend on your phone. Are there times of day that you use your phone more? Are there other things you could be doing instead? The more you understand your smartphone use, the easier it will be to curb your habits and regain control of your time. • Recognize the triggers that make you reach for your phone. Is it when you’re lonely or bored? If you are struggling with depression, stress, or anxiety, for example, your excessive smartphone use might be a way to self-soothe rocky moods. Instead, find healthier and more effective ways of managing your moods, such as practicing relaxation techniques. • Understand the difference between interacting in-person and online. Human beings are social creatures. We’re not meant to be isolated or to rely on technology for human interaction. The inner ear, face, and heart are wired together in the brain, so socially interacting with another person face-to-face—making eye contact, responding to body language, listening, talking—can make you feel calm, safe, and understood, and quickly put the brakes on stress. Interacting through text, email or messaging may feel important but it bypasses these nonverbal cues so can never have the same effect on your emotional well-being. Besides, online friends can't hug you when a crisis hits, visit you when you're sick, or celebrate a happy occasion with you. • Strengthen your support network. Set aside dedicated time each week for friends and family. If you are shy, there are ways to overcome social awkwardness and make lasting friends without relying on social media or the Internet. To find people with similar interests, try reaching out to colleagues at work, joining a sports team or book club, enrolling in an education class, or volunteering for a good cause. You’ll be able to interact with others like you, let relationships develop naturally, and form friendships that will enhance your life and strengthen your health. • Build your coping skills. Perhaps tweeting, texting or blogging is your way of coping with stress or angry feelings. Or maybe you have trouble relating to others, or are excessively shy with people in real life and find it easier to communicate with people online. Building skills in these areas will help you weather the stresses and strains of daily life without relying on your smartphone. • Recognize any underlying problems that may support your compulsive behavior. Have you had problems with alcohol or drugs in the past? Does anything about your smartphone use remind you of how you used to drink or use drugs to numb or distract yourself? Recognize if you need to address treatment in these areas or return to group support meetings. 11
Modify your smartphone use, step-by-step For most people, getting control over their smartphone use isn’t a case of quitting cold turkey. Think of it more like going on a diet. Just as you still need to eat, you probably still need to use your phone for work, school or to stay in touch with friends. Your goal should be to cut back to more healthy levels of use. • Set goals for when you can use your smartphone. For example, you might schedule use for certain times of day, or you could reward yourself with a certain amount of time on your phone once you’ve completed a homework assignment or finished a chore, for instance. • Turn off your phone at certain times of the day, such as when you’re driving, in a meeting, at the gym, having dinner, or playing with your kids. • Don’t bring your phone or tablet to bed. The blue light emitted by the screens can disrupt your sleep if used within two hours of bedtime. Turn devices off and leave them in another room overnight to charge. Instead of reading eBooks on your phone or tablet at night, pick up a book. You’ll not only sleep better but research shows you’ll also remember more of what you’ve read. • Replace your smartphone use with healthier activities. If you are bored and lonely, resisting the urge to use your smartphone to play games or check social media can be very difficult. Have a plan for other ways to fill the time, such as meditating, reading a book, or chatting with friends face to face. • Spending time with other smartphone addicts? Play the “phone stack” game. When you’re having lunch, dinner, or drinks together, have everyone place their smartphones face down on the table. Even as the phones buzz and beep, no one is allowed to grab his or her device. If someone can’t resist checking their phone, that person has to pick up the check for everyone. • Remove social media apps from your phone so you can only check Facebook, Twitter and the like from your computer. What you see of others on social media is rarely an accurate reflection of their lives—people exaggerate the positive aspects of their lives, brushing over the doubts and disappointments that we all experience. Spending less time comparing yourself unfavorably to these stylized representations can help to boost your mood and sense of self-worth. • Limit checks. If you compulsively check your phone every few minutes, wean yourself off by limiting your checks to once every 15 minutes. Then once every 30 minutes, then once an hour. If you need help, there are apps that can automatically limit when you’re able to access your phone. • Curb your fear of missing out. Accept that by limiting your smartphone use, you’re likely going to miss out on certain invitations, breaking news, or new gossip. There is so much information available on the Internet, it’s almost impossible to stay on top of everything, Credit: Pawel Kuczynski 12 anyway. Accepting this can be liberating and help break your reliance on technology.17
In today’s society where the use of the internet is present in schools, at home and on the go, children and teens are subjected to a whole new potential for internet addiction that was not necessarily present for adults until recently. Preventing internet addiction in children and teens can be more difficult that you may think. As a parent, there is a fine line between the level of internet usage that is acceptable and what is not for a child or teen. Follow these tips to prevent internet addiction in children and teens:
Preventing Internet
Addiction
in
Children
Teens
• Limit internet usage to include minimal use for social interaction. • Internet use should focus on the need to use the internet for school assignments and research. • Limit internet gaming • Monitor internet use and set boundaries • Keep internet usage restricted to specific areas of the home • Talk to your child about anxiety, depression, school, and other potential triggers that may be causing additional internet use • Seek help form a doctor, friend or professional if your child seems to be spending too much time online.
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Some mental health professionals suggest that family should be the focus of prevention strategies. Recent research about the prevention of Internet addiction showed that the characteristics of the family are primarily associated with the development of Internet addiction among adolescents. Many researchers suggest a family centred approach to prevention, similar to the one used in interventions for the prevention of drug addiction. This kind of approach entails parental education, focused on: - improve the parents’ communication skills with their children - promote healthy interaction within the family - acquire skills on how to deal effectively with certain situations -help the family reduce maladaptive family behaviours - help family members to decide the extent to which they want the Internet and the computer to be part of their family life before the purchase and installation of these technological media Another strategy is to encourage adolescents and youngsters to participate in real life and not in cyberspace activities. Studies showed that Internet addicts tend to be individuals with high exploration irritability (and low reward dependence). This is why adolescents with this profile should take part in offline activities, creative, exploratory and healthy activities so that they match the needs of their personality. The researchers suggest also that teenagers should be allowed to use the Internet only during specific hours of the week so that the development of Internet addiction is prevented. 19
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Helping a child or teen with smartphone addiction The American Academy of Pediatrics (AAP) recommends that kids under age 2 have no screen time, while young children older than 2 should spend no more than 1 to 2 hours a day viewing age-appropriate material. Of course, once kids have their own smartphones, limiting their use becomes that much more difficult. Any parent who’s tried to drag a child or teen away from a smartphone or tablet knows how challenging it can be to separate kids from social media, messaging apps, or online games and videos. Youngsters lack the maturity to curb their smartphone use on their own, but simply confiscating the device can often backfire, creating anxiety and withdrawal symptoms in your child. Instead, there are plenty of other ways to help your child find a healthier balance: • Be a good role model. Children have a strong impulse to imitate, so it’s important you manage your own smartphone and Internet use. It’s no good asking your child to unplug at the dinner table while you’re staring at your own phone or tablet. Try not to let your own smartphone use distract from parent-child interactions. • Use apps to monitor and limit your child’s smartphone use. There are a number of apps available that can limit your child’s data usage or restrict his or her texting and web browsing to certain times of the day to enforce technology breaks. Other apps can eliminate messaging capabilities while in motion, so you can prevent your teen using a smartphone while driving. • Create “phone-free” zones. Restrict the use of smartphones or tablets to a common area of the house where you can keep an eye on your child's activity and limit time online. Ban phones from the dinner table and bedrooms and insist they’re turned off after a certain time at night. • Encourage other interests and social activities. Get your child out from behind the phone or computer screen. Expose kids to other hobbies and activities, such as team sports, Scouts, and afterschool clubs. Spend time as a family unplugged. • Talk to your child about underlying issues. Compulsive smartphone use can be the sign of deeper problems. Is your child having problems fitting in? Has there been a recent major change, like a move or divorce, which is causing stress? Is your child suffering with other issues at school or home? • Get help. Teenagers often rebel against their parents, but if they hear the same information from a different authority figure, they may be more inclined to listen. Try a sports coach, doctor, or respected family friend. Don’t be afraid to seek professional counseling if you are concerned about your child’s smartphone use.20
Credit: Pawel Kuczynski
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References 1. http://thecomputersimpact.weebly.com/the-positive-and-negative-effects-of-the-internet.html 2. https://en.wikipedia.org/wiki/Internet_addiction_disorder 3. http://www.addictionrecov.org/Addictions/index.aspx?AID=43 4. http://onlinelibrary.wiley.com/doi/10.1002/embr.201338222/full 5. http://www.addictions.com/internet/ 6. http://www.addictionrecov.org/Addictions/index.aspx?AID=43 7. http://www.psychguides.com/guides/computerinternet-addiction-symptoms-causes-and-effects/ 8. Adapted from: Smartphone Abuse Test by Dr. David Greenfield, The Center for Internet and Technology Addiction. http://www.helpguide.org/articles/addiction/smartphone-and-internet-addiction.htm 9. http://internetscience.nl/wp-content/uploads/2013/06/Kuss-et-al-2013.-Internet-addiction-in-adolescents-Prevalence-and-risk-factors.pdf 10. http://internetscience.nl/wp-content/uploads/2013/06/Kuss-et-al-2013.-Internet-addiction-in-adolescents-Prevalence-and-risk-factors.pdf 11. http://pjp-eu.coe.int/documents/1017981/8422373/120_chapter_10.pdf/2707f2a7-32cc-43ce-bb15-3a92b7b42f43 12. http://www.addictions.com/internet/ 13. http://www.addictionrecov.org/Addictions/index.aspx?AID=43 14. http://www.psychguides.com/guides/computerinternet-addiction-symptoms-causes-and-effects 15. http://www.addictionrecov.org/Addictions/index.aspx?AID=43 16. http://www.addictions.com/internet/ 17. http://www.helpguide.org/articles/addiction/smartphone-and-internet-addiction.htm 18. http://www.addictions.com/internet/ 19. http://pjp-eu.coe.int/documents/1017981/8422373/120_chapter_10.pdf/2707f2a7-32cc-43ce-bb15-3a92b7b42f43 20. http://www.helpguide.org/articles/addiction/smartphone-and-internet-addiction.htm
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