Obsessive compulsive behavior

Nomophobia can be described traditionally as an anxiety or discomfort that manifests itself in a human being due to unavailability of a cellular phone, personal computer and in most recent times literally any virtual communication device including tablets. This is typically a social phobia that is brought about by the prevalent use of emerging technologies that cause changes in a person’s normal habits and behaviors (King, Valenca, & Nardi, 2012).
Obsessive compulsive disorder, commonly referred to as OCD, is typically an anxiety disorder whose main characteristics are having rigid and monotonous rituals and behaviors that may be fuelled by overwhelming compulsions or obsessions (Dryden-Edwards, 2012).
The obsessive behavior of constantly checking one’s mobile phone is not normal. Many suffer from this and may argue that it is just an impulsive behavior, but it has recently been classified as a phobia. Nomophobia is the short form of no mobile phone phobia (King, Valenca, & Nardi, 2012). Nomophobia people suffering from nomophobia constantly check their phones, looking for text message notifications and emails. There are conscious of the phantom buzzing feeling thinking it is from their phones and sometimes hear imaginary alert tones from their phones. This obsession with constant communication and the fear of being out of touch is what is called nomophobia. A 2012 British study found that fifty eight percent of men and forty eight percent of women are nomophobia. This accounts for sixty six percent of mobile users (Wilmot, 2012).
Gradually increasing exposure to a phobia helps in overcoming it. People with nomophobia can practice this by picking certain times to keep off their phones. They can decide to pick two hours in the day when they switch their phone off. Alternatively, people can decide on an hour at night to switch the phones off and keep them away from the bedroom. If this way proves difficult for people to follow, people could ask help from theirs friends or family members. The person could take away the phone for the agreed amount of time. Starting from a few hours and gradually increasing this time helps the patient get used to having the phone away. This will expose the patient to the feeling of being free from the burden of always thinking about the phone. They learn the positive side to having the phone away.
In the case of obsessive compulsion behavior, when a nomophobia patient fears something bad will happen, they are forced to block that thought and engage themselves in a different kind of activity. Having some planned out routine helps to keep this up. If one has decided to switch his or her phone off, he or she should keep it in a place that will not be easy for them to access. If he or she keeps it in the bedroom, he or she should go to the kitchen and get something to do. Alternatively, one can go out for a jog or a drink with some friends. This will keep the mind off the thoughts of checking up the phone. If one has friends who have the same problem, doing this with them will be of great help. The entire group can decide to leave their phones at home and hang out in a place where they will not easily be reminded of their phones.
Lastly, a patient can engage in practicing relaxation techniques. Such techniques include yoga, deep breathing, and muscle relaxation (McHugh, 2013). These techniques can help in dealing with the physical and emotional symptoms of severe nomophobia. For example, when a person realizes he or she has misplaced his or her phone, and the person may be faced with a panic attack. Deep breaths will help person calm down. Some of these techniques can also be applied in the case of compulsive obsessive behavior, where they are used to distract the patient. Fighting nomophobia is a mind game.

References
Dryden-Edwards, R. (2012). Obsessive Compulsive Disorder. Retrieved February 22, 2013, from http://www.medicinenet.com/obsessive_compulsive_disorder_ocd/article.htm
King, A. L., Valenca, A. M., & Nardi, A.E. (2010, January 01). Nomophobia: The Mobile Phone in Panic Disorder with Agoraphobia: Reducing Phobias or Worsening of Dependence?
McHugh, V. (2013, February 9). The Risks of Nomophobia. Retrieved February 23,
2013, from http://www.thebottomlineonline.org/section/the-risks-of-nomophobia/
Wilmot, S. (2012, November 29). Nomophobia: My Cell Phone Is Running My Life. Retrieved February 23, 2013, From NWSidebar:
http://nwsidebar.wsba.org/2012/11/29/nomophobia/