How to fight internet addiction
Imagine the first thing you do after waking up in the morning is to open your online browser. Later, you close your browser or smartphone and you realize it’s already nighttime.
That’s another day wasted on the online space, so you decide to sleep. However, you wake up the next day and repeat the process. This cycle describes an example of internet addiction.
READ: Where are you on the internet addiction scale?
If your online time is interfering with other essential parts of daily life, you or a friend may have this mental condition. Fortunately, the following methods may help you regain control.
7 steps to beat internet addiction
- Acknowledge the problem
- Slowly reduce your online time
- Identify underlying issues
- Set limitations on internet use
- Replace online fun with the real world
- Ask family and friends for help
- Consider psychological counseling
1. Acknowledge the problem
Behavioral health website Addictions.com says recognizing you have internet addiction is the most difficult step to overcoming it.
Excessive internet use causes a chemical imbalance in the brain that affects its reward system.
Eventually, your mind may rely on the Internet to feel a rush or thrill, similar to the effects of alcohol and illegal drugs.
Ask the following questions from George Mason University to confirm whether you have this behavioral disorder:
- Do you often think about the Internet?
- Do you use the Internet for longer periods to feel satisfied?
- Have you tried and failed repeatedly to control those urges?
- Do you feel restless, irritable, or depressed when you go offline?
- Do you stay online longer than you initially intended?
- Have you risked losing significant relationships, jobs, or educational opportunities because of the Internet?
- Do you use the Internet to forget problems or relieve a negative emotion like feelings of helplessness, depression, or guilt?
If you answered yes to five or more of these questions within six months, you likely have an internet addiction.
2. Slowly reduce your online time
Most would agree that you must break an addiction due to its destructive impacts. However, doing it abruptly may cause withdrawal symptoms like:
- Fatigue
- Feelings of sadness
- Irritability
- Sleep problems
These negative feelings cause many to return to their disruptive habits.
That is why Addictions.com recommends reducing your online time bit by bit. It lets your brain restore its natural chemical balance.
3. Identify underlying issues
Addictions come from underlying emotional issues, and you must address those to truly solve the problem.
In other words, those with internet addiction typically use online spaces to escape from daily life and these issues:
- High-stress levels
- Past traumas from loss or grief
- Past or present abuse issues
- Poor interpersonal skills
4. Set limitations on internet use
You may set boundaries on internet use once you’ve become accustomed to limiting online time.
These limitations will help you shift your focus from the online space to your real-world problems. For example, you may limit your online time to the weekends only.
That will clear your schedule for more important tasks like chores or schoolwork. Moreover, you may change your online activities.
For example, you may avoid short-form videos from TikTok, Facebook, and similar sites to improve your attention span.
5. Replace online fun with the real world
Multiple self-help books recommend replacing negative habits with positive ones. It is a win-win solution that allows you to make better use of your time while fighting internet addiction.
For example, you may replace Facebook Messenger for communicating with loved ones by meeting them in person.
If you’re fond of sports video games like NBA2K, you may try playing basketball in real life. Eventually, these methods will also give you more control over your online time.
6. Ask family and friends for help
Medical professionals always recommend asking family and friends for help, especially for addictions.
They will serve as your support system that facilitates your internet addiction recovery. First, you may discuss your emotional issues to fight the root cause of your behavioral problem.
Second, Addictions.com says your loved ones hold you accountable for limiting your online activities to fight your addiction.
7. Consider psychological counseling
These tips are the usual methods for fighting internet addiction, but they might not be enough. After all, this article does not provide medical advice.
If your symptoms persist, it might be time to consult a doctor. Seek professional counseling or psychotherapy to resolve your internet addiction.
You may also join internet addiction support groups for more assistance. It is never too late to unplug from the Internet and take control of your life.
