Ways that my phone makes me anxious

I wouldn't like to say that I'm addicted to my phone exactly, but the truth is that I waste far more time on it than I would like. And recently I've noticed that when I pick up my phone I start to experience some feelings of anxiety, in particular my heart rate feels like it is increasing. This has become more of a recent problem and is a bit worrying, so I've decided to try and have a think about what is causing this, and how I can put a stop to it. 

Here are some of the ways that my phone makes me anxious:

I feel pressure to be constantly on call. The school needs to be able to contact me, and my husband use our phones to send messages to each other during the day. So I can't turn it off or even put it in another room in case I miss something.

My phone itself is a few years old now, but it would be expensive to replace. When I'm out and about I'm constantly checking my bag or pockets to make sure that I still have it.

I receive a lot of e-mails. True that most of them aren't important, but a lot of communication from the school for example is sent by e-mail and needs to be acted on. 

I work part-time for a company that sometimes sends out intermittent work at short notice. Often an e-mail will be sent advising that work is available that then runs out a few hours later. So if I miss an e-mail I miss the work, but if I check the e-mail and find work I feel the need to drop everything and get straight on with it. Both things that make me feel anxious!

There is always something new on my phone. A new status update on social media, a news headline, a reply to something that I've shared online. I worry about what I'm missing. 

Even seeing my phone out of the corner of my eye makes me feel anxious. I know that once I pick up my phone and start scrolling I'll find it hard to put it back down. I often get stuck in a cycle of checking the various news apps, my blog reader, social media sites, YouTube and so on, going round and round between them. 

Photo credit Daria Nepriakhina via Unsplash

I already do lots of things to try and break the habit. I don't have social media apps on my phone and nearly all my notifications are switched off. I have reduced who I follow on social media. I keep a book close by to turn to instead of my phone, and when everyone is at home I try to keep the phone in another room. 

I've had successful screen breaks in the past and felt much better for it. So I do know what to do about it, I just need to make more of an effort!