Navigating the pitfalls of excessive Mobile use.....by Gurjot Singh Kaler 

Chandigarh: In the age of constant connectivity, our smartphones have become more than mere gadgets—they are extensions of ourselves, seamlessly woven into the fabric of our daily lives. 

However, as we immerse ourselves in the virtual realm these devices offer, it's crucial to pause and reflect on the subtle, yet profound, impacts they wield on our well-being.When the mobile phones were invented, it was assumed that it will bring people together in a disconnected world by bridging communication gaps.

 Surely, mobile phones have proved to be a boon for the humanity as these have made it possible to call and connect with anyone living in far-away lands with the simple press of a button on touch-screens. 

One can do instant video calls with people who are sitting remotely to each other and the low cost of internet data packs have made it possible that everyone can afford it.

Now-a-days, mobile phones are not only used for calling and sending texts but with the rapid advancement of technology, our mobiles have become a one-stop solution for almost our daily needs. 

The smart mobile phones allow us to easily manage our banking services, indulge in social media interactions, book train tickets, do shopping etc. As such, the mobile phones have become an integral part and parcel of our daily lives and we cannot seem to imagine our life exist without them.

 Honestly, mobile phones serve a lot of purposes which makes our existence a lot easier but the problem arises when we become addicted to overusing them to the extent of forgetting the fine line of distinction between digital screens versus true reality.

No doubt, mobile phones have a lot of advantages and benefits to speak of which can be enumerated a dozen times, but it is also imperative to think and analyse as to what are the potential drawbacks or pitfalls of overuse of mobile phones. 

People with cell phones are in their own world. Zoned out. Their heads are buried deep into the screens of their phones and they appear like zombies totally disconnected to the reality around them. If you are eating in a restaurant or travelling via an aeroplane, a bus, or a train, one thing which cannot go unnoticed is the fact that a large chunk of majority of people around us are constantly checking their phones and are heavily glued to their mobile screens.

It is really astonishing to note that people do not even care to bother as to what is happening in their vicinity as their eye balls are fixed on their mobile screens and listening capabilities are captured by earbuds. 

If you ever happen to visit a beautiful music concert or go to picturesque tourist location, one can easily come across people holding onto mobile phone cameras in their hands and recording the things without indulging in the serenity of the present moment.

In the mad race to video record an event for viewing later or posting it on social media, people surely miss the magic of living in the present times. At any restaurant, one can see people clicking the pictures of the food before eating it and then, proudly uploading it on their social media profiles and WhatsApp statuses.

People can be barely seen even talking to each other at a social family gathering or a friend’s wedding as they are busy in scrolling through the news feed of their mobile phones. With hundreds of apps downloaded in smart phones, the screen time of people has exploded through the roof and it is definitely a thing to worry about urgently.

At any religious place like Gurudwara Sahib or Temple or Church or Mosque, where we earlier used to normally go to pray and attain the blessings of the Almighty, one can see the trend has changed drastically and now-a-days, the devotees are more interested in clicking the pictures of the deity and video-record the religious ceremonies.

Overuse of mobile phones has become a major contributory factor of road accidents worldwide as the attention of the drivers is compromised by phone screens. Even the pedestrians’ heads are buried in their phones as they are walking or crossing any road.

Going little further to notice in everyday life, one stands stunned into silence of disbelief when one comes across people clicking pictures and video recording the accident victims on a road rather than helping them reach hospital for immediate medical treatment. Be it any earthquake, flood, a fire mishap or any tragedy, people immediately spring into action, not to help the victims but to open their mobile phone cameras and start recording it. The trend of garnering views on YouTube videos has complicated the matters at hand and everyone seems to have joined the bandwagon to reap the so-called dividends of making a video go viral on internet. This type of sheer apathetic, immoral and inhumane behaviour definitely sends shivers down the spine of any sane human-being who believes in the basic human nature of helping his fellow brethren in times of distress and practices mercy and kindness.

Something is terribly wrong with the way today’s generation of human-beings have got addicted to mobile phones. Talking of the future posterity, the screen addiction will prove even more detrimental as noticed by the fact that today’s parents use their mobile phones as a distraction tool of incentive to silence their infants from creating noise or crying.

Small children can be seen silently sitting in a corner of the house and playing video games on their parent’s mobile phones. Just imagine the catastrophic effects it will have on their future growth and development. It is important that hospitals and nursing homes start advising the parents to not indulge in this dangerous practice for their own selfish comfort.

Problems associated with long, excessive use of mobile phones -

Risk of Tendonitis :

For those unaware, prolonged use of a cellphone can increase the risk of developing tendonitis. This condition involves inflammation of the tissue that connects muscle to bone. Extended periods of holding a phone can result in discomfort in the wrists and elbows, potentially leading to inflamed joints and severe pain.

Neck and shoulder pain - 

Using smartphones for over two to three hours daily can result in discomfort in the neck, shoulders, and lower back, particularly when using the devices while lying down. Children who engage in prolonged mobile gaming may experience a condition known as Hand-Arm Vibration Syndrome (HAVS), characterized by heightened pain in the hand with extended mobile use and prolonged gaming sessions.

Trigger of Nomophobia :

Excessive use of mobile phones can trigger a condition called as ‘Nomophobia’ which refers to the fear of being without your phone. It can cause an unsettling feeling of anxiety, stress, fear, worry, panic and even depression, which can further damage one’s health irreparably. 

Sleep disturbances- 

Overuse of mobile phone screens can also cause interferences in the sleep patterns of an individual as the light emitted from the screens of mobile phones interferes with the sleep-inducing hormones of the body. It is advisable to stop using mobile phones at least 30 or 40 minutes before you go to bed at night.

Weight gain – 

The people who are in the bad habit of using their phones while eating their food can be a victim of unintentional weight gain. As phones distract our attention, the individual becomes prone to over-eating as the mind can skip the signals from the brain telling us to stop eating. Thus, it is highly advisable to not use the mobile phones while eating our food.

Lack of focus and concentration-

The screens of mobile phones with unlimited notifications from social media and other apps are a great distraction for the human mind. Overuse of mobile phones causes a heavy reduction in the attention span of human-beings and makes it difficult for them to develop the ability to focus on important tasks in life.

Physiological problems related to overuse of mobile phones –

‘Text Claw’ or ‘Texting Thumb’ is an informal term describing finger cramps and muscle discomfort caused by constant smartphone activities like gaming, scrolling, and texting. Medically identified as ‘cubital tunnel syndrome’ or ‘Cell Phone Elbow,’ it involves numbness or tingling in the ring and pinky fingers, particularly after extended periods of elbow bending. In the cubital tunnel, the nerve is compressed behind the elbow, resulting in numbness in the small and ring fingers.

 In contrast, Carpal Tunnel Syndrome causes tingling and numbness in the thumb, middle, and index fingers. While both involve nerve pressure, there's a slight anatomical difference. The pain and tingling serve as signals from the nerve, indicating discomfort.

The overuse of mobile phones can also cause Repetitive Strain Injury, which is a term used to describe specific conditions linked to repetitive tasks and prolonged awkward positions. 

Its origin is attributed to the excessive use of muscles and tendons in the upper body. Excessive use of mobile phones can severely hamper the bodily posture of human beings and can damage the spinal cord in the long run. 

Some suggestions to prevent ill-effects of mobile phone overuse are as follows-

1. Do not look at your phone unless you have something specific in mind to do. Randomly opening the phone can be a source of severe distraction as the unlimited notifications will consume your attention and you will be sucked into a never-ending world of information and entertainment. 
2. Silence the notifications on your phone from various apps unless you feel these are extremely urgent and important for your survival.
3. If you cannot control the urge to go back to your phone every now and then and feel addicted to constantly check messages or notifications on social media, it is a worthwhile solution to simply delete all the social media apps like Facebook, Instagram, Twitter, Snapchat, etc. Digital detoxification can serve to cure you of your anxiety and stress levels.
4. Don’t use your mobile phones to escape boredom and evade shyness. It will trap you into a never-ending cycle of addiction as you will end up wasting your precious time. If you are feeling bored, simply go for a long walk or practice the art of meditation to purify the senses. Reading a good book is hundred times better than mindlessly scrolling through the YouTube videos and Instagram reels. Develop hobbies that feed your soul. Let not your mobile phone screens be a solution to your real-life shyness and an escape mechanism for you to avoid real interactions with the world. Shyness to interact with others around you can be overcome through everyday practice and developing self-confidence.
5. Do not use mobile phones to pretend busy to people around you. It is referred to as ‘phubbing’ – snubbing others in favour of our phones. Instead, make it a conscious habit to indulge in real-time conversations with real people. When sitting in a restaurant over a dining table, make it a point to not open the mobile phone screens of distraction but involve yourself in face-to-face conversations with human-beings around you.

1. Stop looking for the need for attention or validation from the people through likes and comments. Most of the people are craving for attention when they upload a picture of themselves or their activities on social media in the hope that people will appreciate them and agree to their opinions. This sets in motion a vicious circle wherein we are always trying to post such things which brings more likes and comments on our posts, pictures or videos. Certain apps strategically delay and dispense social affirmations, like "likes" and "comments," in an unpredictable manner. The unpredictability prompts us to check our phones more frequently for seeking positive social affirmations, thereby triggering the release of dopamine in the brain.
2. Practice routine breaks in between mobile phone usage and do stretching exercises of hands and necks. Keep a tab on your time limit of use of mobile phones and do not use mobile phones for at least 30 minutes when you wake up from sleep in the morning. 

In our pursuit of digital connection, it's essential to maintain a delicate balance between the virtual realm and the unfolding reality. The possible repercussions of excessive mobile phone use on our health stand as a poignant reminder to reclaim moments of presence. 

As we navigate this tech-driven era, let mindfulness lead us to cultivate healthier relationships with our devices. 

It's crucial to appreciate the beauty of the present rather than solely capturing it through a screen. Ultimately, life's true richness doesn't reside in the pixels of our screens but in the vibrant experiences that envelop us.

January 6, 2024