The Diagnostic and Statistical Manual of Mental Disorders (DSM) does not yet recognize internet addiction, so it is not officially a disease, but it is an increasingly common problem that affects many people. It can have serious consequences for the mental and psychological health of those who suffer from it, causing loneliness, anxiety and depression. It can also have unintended repercussions on important aspects of an individual's life, such as professional productivity and interpersonal relationships. This article will tell you how to start fighting it, so you can distance yourself from the internet and improve your relationships in the real world.
Steps
Part 1 of 5: Dealing with the Underlying Psychological Problem
Step 1. Consider the relationship between your emotional health and internet use
Several studies have shown that internet addicted individuals often suffer from loneliness, anxiety and depression. If you think you have this disorder, you won't be able to defeat it until you make an effort to understand the relationship between web addiction and your emotional state. Symptoms could include:
- You are obsessed with the internet, even when you are not online;
- A sudden and drastic increase in your internet use;
- Difficulty reducing or stopping using it;
- Irritation, aggression, or agitation due to your efforts to reduce it;
- Unstable mood when not online or internet consumption as a way to cope with stress
- Internet consumption interferes with your work or study duties;
- Difficulty maintaining healthy relationships when not online
- Family and friends show concern about the amount of time you spend online.
Step 2. Keep an addiction journal
When using the internet, take a few minutes to write down how you feel at the moment. When you don't use it but miss it, describe your emotions. A diary will allow you to delve into the relationship between your addiction and your emotional health.
- Do you feel smarter, more knowledgeable and more confident online than in real life?
- Do you feel depressed, isolated and anxious when you are not online?
Step 3. Talk to a therapist
If internet addiction is interfering with your quality of life, you should seek professional help to get better. Web addiction has not yet been officially recognized from a psychological point of view, but there are professionals who believe that it must be identified as a treatable pathology. Working with a specialist will help you get rid of this problem.
There are centers such as the A. T. Beck, the Hikikomori Center and the ESC Team who offer a lot of information, resources and treatment options for internet addiction
Step 4. Seek help from a rehabilitation center
Unlike alcohol or drug addiction, internet addiction is obviously more recent. However, there are rehabilitation centers where specialists work who can help you cultivate a healthier lifestyle.
- There are centers such as the Policlinico Gemelli in Rome that provide a psychological assistance service and also a weekly group therapy for the families of people affected by this addiction.
- You can also consider the Noesis Center, which deals with therapy and rehabilitation of pathological addictions.
Step 5. Call a specialized center
If you are unsure of the severity of the problem, have questions about internet addiction, or need help finding treatment in your area, you can turn to a center like ESC to get the information you need.
- ESC's telephone number is 02.43511600.
- You can also contact him on WhatsApp: the number is 346.8730825.
Step 6. Look for a self-help group
Going to therapy or a rehabilitation center can be quite expensive and not everyone can afford it. However, you may find a self-help group to join for free, but that depends on where you live. See if there are any in your city. You can find more information on the website of the Internet Quanto Basta organization.
For many people, other mental disorders such as depression, anxiety or stress can contribute to the worsening of internet addiction. Seeking a support group for these types of problems, or taking therapy to cure any underlying problem, can help in the treatment of internet addiction
Part 2 of 5: Optimizing Internet Usage
Step 1. Use a news aggregator, such as Feedly and Digg Reader
It allows you to browse all your favorite websites in one place, instead of opening multiple windows. When you open several windows, your attention disperses and you are swept away by the screen, completely immersing you in the virtual world. To maintain good concentration, be aware of what you do and how you spend your time, the screen should be simple and clean.
- To the news aggregator only the websites that you absolutely cannot do without should be added. Don't fill your mind with useless information.
- Just keep one schedule open unless you really need more than one.
- Keep only one tab open in your browser at a time.
Step 2. Delete unnecessary accounts
You probably have accounts you never use, yet you get endless emails trying to trick you into using these services. You don't need such a temptation, so delete any accounts you don't use and unsubscribe from newsletters. You also have to consider the accounts you use too much. Do you spend valuable time on Facebook or Instagram during working hours? As much as you love them and use them often, it would be best to delete your profile or at least deactivate it for some time, until you are able to control the situation.
You may need some of these sites for work (for example, if you're a musician, maybe post videos on YouTube), so don't delete an account you really need. You can ask a colleague or friend to manage it until you can take care of it yourself
Step 3. Turn off all notifications
If your phone notifies you every time you receive an email or someone likes your post on a social network, you will continue to waste time on the internet. Change the configuration concerning the applications to avoid receiving notifications in real time. Set yourself limits to manually check your emails and social networks - do it roughly every two hours.
Part 3 of 5: Restrict Internet Use
Step 1. Develop a strategy
Trying to detox out of the blue is unlikely to succeed. The relapse rate is high for those with chemical addictions such as nicotine or alcohol, but this also applies to behavioral addictions, such as gambling, shopping or using the internet. Instead of trying to detox overnight, develop a plan to decrease web usage in a gradual and manageable way. This way, you won't have to give up such an important part of your life suddenly.
- Set yourself feasible goals. If your ultimate goal is to use the internet for one hour a day, start by limiting your time on the web to three hours a day.
- Once you have overcome the first obstacle, reduce the daily time interval for internet use by half an hour. Keep reducing it until you reach your goal.
Step 2. Set a timer
Once you have a plan in place, you need to stick to it. If you don't track your time on the internet, the program won't be effective. If you give yourself three hours a day at first, you might split them into three one-hour sessions. In this case, be sure to set a timer every time you sit in front of the computer, so that you are notified when the 60 minutes are up.
- Kitchen timers are inexpensive and are readily available at home improvement stores.
- Almost all mobile phones have a stopwatch.
Step 3. Buy or download an app that allows you to block the internet
If you are seriously addicted, you may not initially trust yourself and you will not be sure that you can respect the limits you have set yourself. In this situation, there are programs that can limit the time spent on the internet. The Freedom software will completely block you from the web for eight consecutive hours, while the Anti-Social will only block social networks, such as Facebook.
If you don't trust yourself and think you will end up closing these programs, buy one that requires a password to disable the configuration. Ask a friend to set one up for you - choose someone who can keep the secret
Part 4 of 5: Using Technology to Restrict the Internet
Step 1. Use browser extensions to restrict internet use
Chrome users can install BlockSite to restrict certain distracting websites, such as Facebook or Reddit. StayFocusd allows you to specify how much time to allow browsing a list of this type of website; past this limit, you will have to wait until the next day to be able to access it. You could also choose the Nuclear option to block those sites immediately, allow only specific ones, or block all sites for a certain period. Strict Workflow allows you to block all websites for a period of time that you can customize and give yourself a short break to access the internet. LeechBlock is a Firefox and Chrome extension that blocks groups of websites at a certain time of day.
Step 2. Change your network settings
Many home routers have the option of blocking certain websites or blocking the internet at certain times of the day. Search for the model of your router to find the user manual and find out how to do it.
Step 3. Use special software to lock your computer
Freedom runs on PC and Mac, Self Control on Mac and Cold Turkey on PC. The full version of Cold Turkey Blocker allows you to schedule blocking of a list of websites or applications at a certain time or to launch Frozen Turkey to completely block your computer. Cold Turkey Writer disables all programs except a word processor, useful for students who need to draft a document or for an aspiring writer.
Step 4. Enable parental controls on your phone
IPhones with IOS 12 or later have the option, under Screen Time, to set a daily limit on app categories such as games and social media. Otherwise, Screen Time simply serves to monitor how much time you spend on the internet without limiting its use.
Step 5. Make your phone less inviting
Almost all smartphones, whether Android or iPhone, have the option to turn off the colors so that everything is in grayscale. On iPhones, you can find this setting under "Accessibility".
Part 5 of 5: Living Off the Internet
Step 1. Devote yourself to study or work
When you limit your use of the internet, you will have to find a positive outlet for all that mental energy that will inevitably end up being repressed. Immersing yourself in study or work with a new enthusiasm is what it takes to keep your mind busy. This will also allow you to improve professional performance and relationships. If you devote your attention to tasks that have greater long-term relevance, your productivity will see a surprising improvement.
Step 2. Talk to your friends
Make them aware of your internet use problems and invite them to spend more time with you. Instead of chatting, plan a dinner at your house or a night out. Your friends and family will be your support network. They will fill those hours when you used to surf the internet in a completely unreasonable and careless way. Not only will you distract yourself from the computer, but you will also improve your relationship with the most important people in your life.
Step 3. Find new hobbies
The activities you can try off the web are countless. Make a commitment to use your computer only for work and look elsewhere for recreational opportunities. Get out of the house, away from temptation.
- Go for a walk or a little jog;
- Join an amateur football, basketball or other sport you enjoy;
- Join a reading club;
- Create a band with friends who have the same taste in music as you;
- Sign up for a knitting or crochet class;
- Start gardening;
- Prepare delicious meals: you'll save money and have a nice pastime, useful to replace the hours you usually spend online.
- Join a chess club.
Advice
- It can be difficult at first, but don't give up. The only way to be successful is to stick to your purpose.
- Put your computer in a busy area of the house so that others can remind you to turn it off.
- When you are not using your computer, turn it off and keep it in a hidden place.
- Ask your friends to help you approach the detox program responsibly.
