What is nomophobia, what are its symptoms, a short nomophobia test, and suggestions. How nomophobic are you? Let's meet in the comments then?

[KralArthur]

Nomophobia, a term derived from the phrase "no mobile phone phobia," refers to intense anxiety and uneasiness experienced by a person when faced with situations such as being away from their mobile phone, being unable to access it, having a dead battery, or losing internet connection. With smartphones now a central part of our lives, it has become quite common.

Nomophobia Symptoms

Symptoms can manifest on both psychological and physical levels:

Psychological Symptoms

Intense feelings of anxiety, restlessness, or panic when without a phone

A constant urge to check one's phone (even if there are no notifications)

Fear of being without internet

Anxiety about disconnecting from social media or missing developments (FOMO – fear of missing out)

Difficulty concentrating, constantly focused on one's phone

Feeling like one is "missing out" when one's phone is not with one's hand

Physical Symptoms

Heart palpitations, sweating, shaking

Shortness of breath, chest tightness

Nausea, headache

Tension and sleep problems

Behavioral Symptoms

Always carrying one's phone, carrying the charger everywhere

Frequently looking at the screen, even in public

Inability to disconnect from the phone, even while walking or talking

Seeking alternative solutions to avoid being without one's phone (carrying a power bank, getting a second phone, etc.)

Nomophobia Test (Short Version)

1- I feel anxious when my phone isn't with me.

2- I get anxious when my battery drops below 20%.

3- I feel uncomfortable if I don't have an internet connection.

4- I check my phone frequently, even if I don't receive notifications.

5- When I forget my phone at home, I want to go back and get it.

6- I use my phone while eating, before going to sleep, or even while using the restroom.

7- I feel like I'm "missing something" when I'm without my phone for even a few minutes.

8- I prefer to carry a power bank or spare charger.

9- I experience panic-like symptoms when I can't reach my phone.

10- The thought of disconnecting from social media or missing the news stresses me out.

Assessment

0–3 "Yes" → Your tendency toward nomophobia is low and you have a balanced relationship with your phone. 4–6 “Yes” → Moderate nomophobia; caution is advised.

7 and above “Yes” → High nomophobia may be affecting your daily life.

Suggestions (small steps to reassure yourself):

Put your phone away at certain times of the day and take short breaks.

Try to reduce phone use time to reduce battery anxiety (for example, set a time limit for social media).

Plan offline activities (reading, walking, face-to-face conversations).

Charge your phone outside the bedroom at night → improves sleep quality.

[SueShe]

According to the description, I would say that in today's Western World, 90%+ of the young aged between 10 and 40 are probably nomophobic.

Thankfully, I do belong to the remaining 10% of those that dislike mobile phones. I do have a 1992 Nokia model 1011 which I received 3rd. hand when I was 16 and that accompanies me... nowhere!

I turn it on twice a day. Once in the morning to check if someone called me and once in the evening after I return from uni to call my parents.

Sadly, this model will no longer work effective January 1st. 2026 as the 2G network will be decommissioned and my faithful little phone is no longer usable. I do not intend to buy a new one next year.

[Genie23]

Thank you for sharing! I do get anxious when my battery is below 20 % and I do check my phone at times to see whether I missed a call but that happens when I'm expecting a call. But thankfully, I can't relate to other symptoms that you've mentioned..😅

[panera]

Interesting

[leahzrc]

I wish people were afraid of the internet enough for us to all get off of it and start focusing on what matters lol