Phone anxiety refers to the stress, fear, or discomfort that arises from constant phone use or the pressure to stay digitally connected. It can manifest as guilt for not replying quickly, feeling overwhelmed by notifications, or a general sense of unease tied to your device.
Take a Clean Break
You have to take some time off the screen. Set up a few hours when you will not be on call, or embark on a digital detox over the weekend.
Do a Digital Cleanup
Clean your phone by getting rid of apps you don't use, muting unnecessary notifications, and calming and clearing your home screen.
Create Boundaries
Decide on matters like not using phones at the dining table and not using phones after a certain hour in the evening.
Prioritise
Identify things that need your attention. Not everything that dings or beeps is of utmost urgency; reply according to importance, not mere impulse.
Engage Purposefully
Be deliberate about how you use your phone. Focus on positive communication instead of aimless scrolling and sense-making tasks.
Make a ‘Happy Space’
Populate your feed and apps with things that inspire and relax you—make your digital world a lot nicer and less stressful.
Unfollow Liberally
Please mute, block, and unfollow whatever content and accounts stir up negativity, comparisons, or anxiety in your life.
Information credits
This information is sourced from Healthline and does not constitute medical or psychological advice. If you are experiencing severe anxiety or mental health issues, please consult a qualified healthcare professional or therapist.