Although not yet officially categorized as a disorder in the Diagnostic and Statistical Manual of Mental Disorders (DSM), internet addiction has become a common problem that affects many people. Internet addiction can affect the mental and emotional health of addicts, causing feelings of loneliness, anxiety, and depression. In addition, this addiction can also have a negative effect on important aspects of a person's life, such as work productivity and personal relationships. This article will explain to you how to overcome internet addiction so that later you can let go of that addiction and focus more on your relationship with the real world.
Step
Part 1 of 5: Dealing with the Underlying Psychological Problem
Step 1. Learn about how your emotional health relates to internet use
Research has shown that people who are addicted to the internet suffer from loneliness, anxiety, and depression. If you feel that you are addicted to the internet, the thing you can do to break free from that addiction is to make an honest effort to understand how this addiction is closely related to your emotional state. Symptoms of internet addiction include:
- Concentrate on the internet even when you're not online.
- The increase in internet usage drastically and suddenly.
- Difficulty reducing or stopping internet use.
- Angry, aggressive, or restless as a result of trying to reduce internet use.
- Unstable moods when not online, or using the internet as an effort to deal with stress.
- Internet use interferes with work or education.
- Difficulty maintaining healthy relationships when not online.
- Friends and family who have expressed concern about the time you spend online.
Step 2. Keep a journal of addiction patterns
When you use the internet, take a moment to write down how you feel at that moment. If you're not using the internet but you really want to use it, keep writing how you feel at that time. This journal can shed some light on how internet addiction can affect your emotional health.
- Do you feel more intelligent, carefree, and confident online than in real life?
- Do you feel depressed, isolated, and anxious when you are not using the internet?
Step 3. See a therapist
If internet addiction has interfered with your life, it is advisable to seek help from experts to deal with the addiction. Although internet addiction is not yet officially categorized as a psychological diagnosis, there have been many proposals in the medical community to categorize internet addiction as a curable disorder. Enlisting the help of trained professionals can help you break free from dependence on the internet.
Rehabilitation centers for internet addicts can provide a variety of information, resources, and treatment options for cases of internet addiction
Step 4. Seek help at a rehabilitation center
Although there are not as many rehabilitation centers for alcoholics or drug addicts, there are several rehabilitation centers with trained experts who can help you to lead a healthier lifestyle.
- The Bradford regional medical center is the first to launch a program related to treating Internet addicts in the United States.
- ReStart provides a variety of treatment options for internet addiction cases, ranging from examinations that can be done at the patient's home to hospital treatment for internet addicts, as well as services for family members who may experience addiction.
Step 5. Call the service hotline
If you are unsure whether your internet usage problem has reached a serious stage, or if you have any questions regarding internet addiction or if you need help finding a treatment center in your area of residence, there are several hotlines you can call and can help. You provide the information you need. Note that the hotline numbers below only serve areas in certain countries.
- Project Know hotline service number (24 hours service): 1-800-928-9139
- ReStart service hotline number (24-hour service): 1-800-682-6934.
Step 6. Look for support groups
If you don't have enough funds to use the services of a therapist or rehab center, you can join some free internet addict support groups in your city. Find out about possible meetings about internet addiction and other technology products.
In many people, other mental health problems such as depression, anxiety, or stress can cause or exacerbate internet addiction. Seeking a support group for this problem or the help of a therapist to address the underlying problem, can also help with internet addiction
Part 2 of 5: Shorten Internet Usage
Step 1. Use a news collector
News aggregator services like Feedly and Digg Reader can bring you all the news from your favorite sites in one place so you don't have to open new windows to view them. The more windows you have open, the more distracted you will be because you can get more and more caught up in the new sites you open in a new window. Make sure you keep only a few page windows open and stay focused on what you really need to do.
- Only add the sites you really need to the aggregator service you use. Don't fill your mind with unnecessary information.
- Use only one program at a time unless you are required to use several programs at the same time.
- Only open one tab in your web browser.
Step 2. Close the accounts you don't need
You may have certain accounts that you never use but keep sending emails reminding you to get back to using your account. Don't be tempted by the message. Close those accounts and unsubscribe from their email lists. Also pay attention to the accounts that you often use so far. Are you spending too much of your time checking your Facebook or Instagram account? Try to close those accounts or at least deactivate them for a period of time until you can control the use of those accounts, even if you really want to use them.
You may need several sites that can support your work. For example, if you are a musician you can keep using your MySpace site. If you're busy, ask a coworker or friend to take care of the accounts until you have time to take care of the accounts yourself
Step 3. Turn off notifications
If your phone always notifies you every time you receive a message or someone likes your post on social media, you will always be stuck in the world of the internet. Change the app settings on your phone so that notifications don't appear. Set up a specific schedule to manually check your email and social media accounts once every two hours or so.
Part 3 of 5: Restricting Internet Usage
Step 1. Make an internet usage schedule
It's best not to just stop using the internet if you want to get rid of your internet addiction because this will not work. This kind of thing also happens to those who want to get rid of addiction to drugs and alcohol, or activities such as gambling and shopping. There will be great opportunities for you to return to your previous internet usage pattern if you suddenly stop using the internet. Try to gradually re - manage your internet usage so that later you do not feel surprised when you are required to not use the internet.
- Set your goals gradually. If you want the duration of your daily internet usage to be one hour per day, try changing the usage to three hours per day first.
- Continue to reduce the duration of your internet usage if you have been successful with the duration reduction you were previously doing. Keep doing this until you finally reach your desired daily internet usage duration.
Step 2. Set the time
You should stick to your plan and make sure you know how much time you spend on the internet. If you set a limit on internet usage for three hours per day, you can break that time limit into three sessions per day with a duration of one hour per session. If you use a rule like this, make sure you set a timer so that your internet usage doesn't exceed the set time limit.
- You can use timers (such as those used in kitchens) which you can buy inexpensively at grocery stores or kitchen supply stores.
- You can also use the timer feature on your phone.
Step 3. Purchase or download an internet connection blocker app
If your addiction to the internet is getting too difficult to control, you can try installing internet-specific programs with an internet time limiter feature. Applications like Freedom can block internet connections for (maximum) 8 hours and Anti-Social applications you can use to only block access to social media sites such as Facebook.
If you feel that this still doesn't work, buy an app that requires a password to turn off the internet block setting and ask a friend to enter a password. Choose a friend you can trust so he won't tell you the password
Part 4 of 5: Using Technology to Restrict the Internet
Step 1. Limit internet usage in browsers using extensions
Chrome users can install BlockSite to restrict attention-grabbing websites like Facebook or Reddit. Meanwhile, StayFocusd allows you to set the internet usage time for sites that grab your attention specifically in one day. After that time has elapsed, you will not be able to visit the site until the next day. You can also use the Nuclear Option to block the site directly and only open access to certain sites, or block the entire site for a certain period of time. Strict Workflow lets you block most or all of the internet for a certain amount of time, then gives you a break for internet access. LeechBlock is an extension for Firefox and Chrome that blocks some websites at certain times of the day.
Step 2. Change network settings
Many home internet routers have the option of blocking certain sites or blocking the internet for certain times of the day. Have a look at your router at home for its model number and then look online for user manuals to find out how.
Step 3. Take advantage of the software to block the entire computer
Freedom is supported on PC and Mac computers, Self Control can be used on Mac computers, and Cold Turkey can be used on PC computers. The paid version of Cold Turkey Blocker lets you schedule a block list of internet sites or apps at specific times of the day, or run Frozen Turkey to block your computer entirely. Cold Turkey Writer will disable all programs except the word processor, which is useful for writing papers or for writers.
Step 4. Install parental control software on the phone
iPhones running iOS 12 or later have the option of setting daily time limits for categories of apps like social media or games on Screen Time. To enable this restriction, you must enter a parental control password. Otherwise, Screen Time will just record how much time you spent without any restrictions.
Step 5. Make the phone less attractive
On most Android phones and iPhones there is an option to turn off colors so they appear in black and white. On iPhone, this option is in Accessibility settings.
Part 5 of 5: Enjoying Life Outside the Internet
Step 1. Keep yourself busy with your work
You need a positive outlet to release the pent up energy that you have after you stop using the internet. Devoting time to your work with the energy you have is a good way to keep your mind filled with other positive things besides the internet while improving your social relationships and your image at work. You'll be amazed at the increase in your work productivity when you turn your attention to work that is more meaningful and has a long-term impact on you.
Step 2. Connect with friends
Tell them the problems you're having with internet use and ask them to take their time for you. Invite them over to your house for dinner or take them out to dinner together, rather than interacting with them via social media. Your friends and family will support you and fill the void of time that you usually fill by surfing the internet. With friends and family around you, not only can you be distracted from your internet activities, but you can also improve your relationships with the people who are important in your life.
Step 3. Develop a new hobby
There are many activities outside the internet that you can do. Promise yourself that you will only use the internet to help with your work and find pleasure for you outside of the internet world. Go outside and stay away from the temptations of the internet.
- Do a leisurely walk or jog.
- Join a sports team – football, basketball, football or any other sport you enjoy!
- Join a book club.
- Try forming a band with your friends who have an interest in music.
- Try knitting or making lace.
- Start gardening
- Use the time you would normally spend surfing cyberspace to make delicious home-cooked meals. Not only that, making your own home cooking can also help you save money.
- Join a chess club.
Tips
- At first you may find it difficult to go through the steps described above, but don't give up. The best thing you can do to get rid of this addiction is to stick to the schedule you have set.
- Set up your computer in a place where your family members pass or visit often enough so that they can rebuke you the next time you start using the internet.
- When not in use, turn off the computer and place it somewhere so you don't have to look at it.
- Ask your friends to always remind you that you are responsible for the schedule you have made.
