Dead battery or bad internet connection? Even if the smartphone can only be used temporarily, this causes stress for many people. This can go so far that the fear phenomenon of nomophobia is triggered. dr Andreas Hagemann, psychiatrist and medical director of the Merbeck Private Clinic and the Röher Park Clinic, reveals in an interview what it is all about and how those affected learn to simply switch off.

What is nomophobia?

dr Andreas Hagemann: E-mails, smartphones and messenger services like WhatsApp keep us constantly on our toes. Being able to exchange information around the clock via mobile phone has long since become an essential part of everyday life for many. Even the thought of being without connections and social contacts, even for a short time, often causes the stress level to skyrocket. This "separation fear" is called nomophobia - derived from "no-mobile-phone-phobia".

In addition to the fear of missing something, the self-imposed pressure of expectations certainly also plays a major role. That means: I think that the other person expects an immediate answer and I don't meet the expectations, I disappoint.

Which groups of people suffer particularly often?

People between the ages of 20 and 30 who hardly ever put their cell phones down are often affected. Increasingly, behind the actually relatively harmless phenomenon, there is an addictive behavior that requires treatment or other mental illnesses, such as anxiety and obsessive-compulsive disorders or a social phobia.

What are typical symptoms of nomophobia?

If the mobile phone is not at hand or if the battery or the network fails, people with nomophobia react nervously to the situation, which is oppressive for them. Uncertainty and inner restlessness are just as typical symptoms as trembling or sweating.

What can those affected do?

Learning to get by again without a mobile phone for a certain period of time is generally one of the most important therapeutic steps - and also a proven preventive measure. If you don't switch your smartphone offline from time to time, you risk a permanent flood of messages, pictures and other information. Not being available all the time creates more personal freedom and also promotes stress reduction.

It is just as helpful and relaxing to limit the constant multitasking, for example not checking e-mails or surfing the Internet at the same time as making phone calls. These parallel activities overwhelm our brain. Because it is simply not able to concentrate on two complex activities at the same time. The result: Our performance is not increased, but throttled. We jump back and forth in the topics and have to mentally work our way into it anew each time. Ultimately, nothing works out right. My tip: It's better to concentrate on one thing at a time instead of jumping back and forth between two complex tasks. Otherwise, negative stress is literally programmed.

Is nomophobia also treated therapeutically?

Due to the new clinical picture, there is still no well-founded knowledge about the effectiveness of various psychotherapeutic options. Because the behavior and symptoms of those affected are similar to other addictions and fears, the cognitive behavioral therapy that is usually used there is likely to be helpful.

If there are primary, i.e. preceding, disorders, these are the focus of conventional treatment. Behind the usually relatively harmless phenomenon there can be an addictive behavior that requires treatment or other mental illnesses such as anxiety and obsessive-compulsive disorders.

From writing shopping lists to reading the news: our everyday life is now predominantly digital. How do you still manage to put your smartphone away without being stressed?

It is helpful to check for yourself how many hours you are online each day. The result will surprise some and may motivate them to be more careful when using their cell phones. It is not for nothing that some large companies have stopped forwarding e-mails outside of core working hours, since a lack of regeneration leads to poorer work performance in the long term.

The option to mute your cell phone or laptop is also helpful against digital stress so that you can work or relax undisturbed. I recommend taking regular breaks in general. Just a quarter of an hour a day "snagged" for your own needs helps to counteract the stress mentally. Stress management techniques and relaxation methods such as progressive muscle relaxation or yoga/meditation also bring more calm to life.