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Sultan Kiani /
Dr. Farrukh A. Chishtie
A new form of addiction is on the rise, namely internet addiction. Here’s some tips to recognize and wean off this dependency for good.
Salman Hassan (pseudonym) is a 24-year-old freelancer working as a social media manager. A few months ago, he started complaining about some health problems including chest pain, shortness of breath and heart palpitations while trying to sleep. Suspecting a heart problem, he visited a government cardiology hospital, but the doctors declared him fit after performing ECG as it indicated no cardiovascular issues. He then decided to take a second opinion and visited a private clinic. The family physician referred him to a psychiatrist before going for angiography which is a costly diagnostic procedure to identify any blockage in blood vessels. He finally visited a classified psychiatrist who diagnosed him with anxiety and panic disorder! Poor and irregular sleep schedule has contributed to his mental health problems. Salman discovered that it happened mainly because of internet misuse, also known as, ‘internet addiction’ i.e. spending hours on electronic devices watching useless videos, playing online games and scrolling through your social media newsfeed. “The problem originated when I started working from home in December 2023”, says Salman. “I usually work between 12:00 in the afternoon till 20:00 in the evening. And after that, I’d use social media for several hours; sometimes as late as 03:00 the following morning!” he added. Salman is feeling better as he takes prescribed medications and has reduced his smart-phone usage as per therapist’s advice.
What is the problem?
The Internet undoubtedly is one of the best inventions in history which is helping us in so many ways. Nevertheless, it can also be misused like any other invention. Overuse of the internet is known as ‘Internet Addiction Disorder’ (IAD) which is now considered as a mental health condition. More than 5.30 billion people have access to the internet worldwide. Utilizing this facility for the right purpose is a good thing. However, it becomes a problem when overuse of the internet starts disturbing your normal life routine. Using smartphones all the time, watching videos or playing games for long hours, postponing important tasks and unable to meet deadlines, failure to manage time and feeling unwell all the time without any serious medical condition is some of the common symptoms of IAD.
When and how has it become a Problem?
This digital addiction began to emerge as the internet became cheaper, faster and readily available. Handheld internet enabled devices to have also played a crucial role in worsening this addiction. Recent research by the University of Surrey reveals that internet addiction is far more common in the younger generation particularly adolescents and adults under 24. It’s a global problem affecting each part of the world. Internet addiction has recently surfaced in developing countries including Pakistan as cellular networks started providing nationwide broadband internet at reasonable charges. Smartphones are notoriously known as the main culprit for internet addiction. Before cheaper smartphones became common, personal computers were used to access the internet. Desktop can’t be moved, though laptop is mobile but one still can’t take it everywhere and it also has limited battery backup. Conversely, a smartphone is a compact device which can be taken and used anywhere. Improved battery backup also tempts people to unnecessarily use their devices. Perhaps another big reason for internet addiction is the rise of social media, online streaming and gaming services. They keep suggesting and showing people different viral posts; most of that is low-quality content. And once someone gets addicted to the internet, it gradually becomes more difficult to get rid of this new modern addiction.
How could it affect Your Health and Wellbeing?
Numerous scientific studies have confirmed that excessive use of the internet and electronic gadgets can adversely affect your mental and physical health. A 2018 research study published in Industrial Psychiatry Journal revealed that internet addiction in college students can lower their self-esteem and disturb their social life. Another study on internet addiction in university students during COVID-19 conducted by Turkish scholars verifies that this disorder resulted in poor concentration and decline in learning abilities.
Spending long hours on the internet enabled devices could lead to deteriorating eyesight. Particularly, late-night screen time in a dark room is not only bad for your vision but it also adversely affects your sleep cycle. And chronic sleep deprivation could lead to serious health problems including depression, anxiety, headache, hypertension, reduced immunity and cardiovascular problems.
Can we fix this problem?
Gabor Maté, a renowned physician and expert on addiction and trauma, posits that addiction is often a manifestation of underlying trauma. According to Maté, individuals turn to addictive substances such as the internet as a coping mechanism to escape from emotional pain and stress rooted in past traumatic experiences. He emphasizes that addiction is not merely a behavioral issue but a response to deep-seated psychological wounds. The digital world offers temporary relief and distraction, but it ultimately fails to address the core issues, perpetuating a cycle of dependency and emotional suffering. Maté advocates for a compassionate and holistic approach to treatment, focusing on understanding and healing the trauma that fuels addiction.
Although internet addiction could progressively become harder to treat, it is possible to return to normal life. Begin by self-help and identify underlying reasons including traumas; if you are facing internet addiction, admitting it as a problem is the first step. Then make some strict rules; disable ‘instant notifications’, and no use of social media during work and before bedtime. Minimize your browsing, scrolling, streaming, gaming or any other useless internet activities. Pray to Allah, plant trees, help needy people, assist in animal rescue, join clean up drives or teach homeless street children. Try volunteering for a cause on weekends if possible.
If you have a hard time coping with internet addiction by self-discipline, try something harder like uninstalling addictive smartphone applications or surviving an entire day on 50% battery without recharging it again. Spend more time with friends and family, if possible. You also need to adopt a healthy hobby as a source of distraction from these digital devices. Gardening, for example, is an easy, affordable and useful hobby which can keep you away from the internet in your free time during the day. You may choose to read a book or listen to music during the night. It is advisable to use an old/simple device e.g. mp3 player for music as online streaming websites could make you watch and listen to useless things.
Restoring your sleep could be hard but it is very important for a healthy lifestyle. Try to maintain a regular sleep schedule. Never use internet enabled devices if you are unable to sleep. While it is fine to watch a movie on weekends, avoid watching violent content with disturbing scenes at night as it could trigger nightmares.
If you see your loved one struggling with this problem, try helping them as much as you can. Your positive attitude could greatly influence their efforts to tackle internet addiction.
Internet service providers should also revisit their marketing strategies by scrapping cheap late-night data packages and other lucrative incentives that may contribute to unhealthy internet usage. They should also educate youth about the risks of excessive screen time and encourage them to participate in healthy activities.
Still cannot control your temptation? Then, replace your smartphone with a basic cell phone without internet until you overcome this addiction. If all efforts fail and/or you are feeling very anxious and depressed, do not hesitate to seek professional help!
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