Do you have nomophobia? Take this test to find out

In today’s digital age, our smartphones have become indispensable companions. From checking emails to connecting with friends on social media, these devices are integral to our daily routines. But what happens when you can’t find your phone or its battery dies? If the thought fills you with anxiety, you might be experiencing nomophobia. (You can complete the Nomophobia Questionnaire below.)

Understanding Nomophobia

Nomophobia, short for “no mobile phone phobia,” describes the fear or anxiety of being without a mobile phone or being unable to use it. This term first emerged in a 2008 study commissioned by the UK Post Office, revealing that over 50% of participants felt anxious when they couldn’t use their phones. As smartphones have become more embedded in our daily lives, the prevalence of nomophobia has increased, particularly among younger adults and heavy smartphone users​.

Symptoms and Impact

Nomophobia manifests through various symptoms, including anxiety, distress, and obsessive checking of your phone. People with this phobia often feel a compulsion to keep their phones close by at all times, ensuring they never miss a call, message, or social media update. This behavior can lead to significant stress and interfere with daily life and social interactions.

Why It Happens

Several factors contribute to nomophobia:

Communication: The fear of being unable to contact or be contacted by others.
Connectedness: The anxiety of losing touch with one’s online presence and social networks.
Information Access: The discomfort of being unable to retrieve or access information instantly.
Convenience: The stress of giving up the numerous conveniences that smartphones provide​.

The Nomophobia Questionnaire (NMP-Q)

To better understand and measure nomophobia, researchers have developed the Nomophobia Questionnaire (NMP-Q). This tool helps identify the severity of nomophobia by assessing various dimensions of smartphone dependence.

How the NMP-Q Works

The NMP-Q consists of 20 statements that respondents rate on a 7-point Likert scale, from “Strongly Disagree” to “Strongly Agree.” These statements cover four main dimensions:

Not Being Able to Communicate: Fear related to losing instant communication abilities.
Losing Connectedness: Anxiety about being disconnected from social and online networks.
Not Being Able to Access Information: Discomfort from not having immediate access to information.
Giving Up Convenience: Stress over losing the practical benefits of smartphone use​.

Respondents’ scores range from 20 to 140, with higher scores indicating a greater level of nomophobia. A score above 60 suggests moderate to severe nomophobia, indicating significant anxiety related to being without a mobile phone​.

Take the Nomophobia Questionnaire (NMP-Q)

Nomophobia Questionnaire

I would feel uncomfortable without constant access to information through my smartphone.
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I would be annoyed if I could not look information up on my smartphone when I wanted to do so.
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Being unable to get the news (e.g., happenings, weather, etc.) on my smartphone would make me nervous.
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I would be annoyed if I could not use my smartphone and/or its capabilities when I wanted to do so.
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Running out of battery in my smartphone would scare me.
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If I were to run out of credits or hit my monthly data limit, I would panic.
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If I did not have a data signal or could not connect to Wi-Fi, then I would constantly check to see if I had a signal or could find a Wi-Fi network.
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If I could not use my smartphone, I would be afraid of getting stranded somewhere.
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If I could not check my smartphone for a while, I would feel a desire to check it.
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If I did not have my smartphone with me, I would be worried because my family and/or friends could not reach me.
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If I did not have my smartphone with me, I would feel anxious because I could not instantly communicate with my family and/or friends.
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If I did not have my smartphone with me, I would feel nervous because I would not be able to receive text messages and calls.
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If I did not have my smartphone with me, I would be anxious because I could not keep in touch with my family and/or friends.
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If I did not have my smartphone with me, I would feel anxious because my constant connection to my family and friends would be broken.
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If I did not have my smartphone with me, I would be nervous because I could not know if someone had tried to get a hold of me.
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If I did not have my smartphone with me, I would be uncomfortable because I could not stay up-to-date with social media and online networks.
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If I did not have my smartphone with me, I would feel awkward because I could not check my notifications for updates from my connections and online networks.
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If I did not have my smartphone with me, I would feel anxious because I could not check my email messages.
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If I did not have my smartphone with me, I would feel weird because I would not know what to do.
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If I did not have a data signal or could not connect to Wi-Fi, then I would constantly check to see if I had a signal or could find a Wi-Fi network.
*

 

The information provided in this article, including the Nomophobia Questionnaire (NMP-Q), is for educational and informational purposes only. The NMP-Q is a self-reported measure developed by researchers Caglar Yildirim and Ana-Paula Correia to assess the severity of nomophobia, and while it has been validated through academic research, it is not intended to diagnose any mental health conditions.

If you find that your responses indicate a high level of nomophobia, or if you experience significant anxiety and distress related to smartphone use, we recommend consulting with a qualified mental health professional. Self-assessments like the NMP-Q can provide valuable insights into your behaviors and feelings, but they cannot replace professional evaluation and advice.

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