
Automatic Negative Thoughts (ANTs): How to Stop Toxic Thinking and Rewire Your Brain
ANTs are the automatic negative thoughts that make you feel mad, sad, worried, nervous, lonely, or out of control.
Do you feel a sense of anxiety or panic when you’re away from your tech devices? Do you have a fear of being without your phone or online access? Has excessive use of smartphones interfered with your daily responsibilities or your relationships?
As modern life increasingly incorporates technology, young people today have grown up in a world where not being connected is almost unimaginable. However, we also know that too much tech can have negative effects—from increased risk of ADHD and digital dementia to changes in brain development and addiction.
In recent years, researchers have also been exploring another way smartphone dependency can impact mental health. It’s called nomophobia: a fear of being away from or disconnected from mobile devices.
Researchers believe that nomophobia-related stress stems from smartphone users feeling socially threatened without online connectivity. Ironically, those who have nomophobia are also likely to report loneliness.
According to a systematic review in a 2021 issue of PloS One, the term nomophobia was coined by the U.K. Post Office in 2008, when it worked with research organization YouGov to examine mobile phone-related anxiety. It combines the words “no mobile phone phobia.”
Related: What Is Digital Dementia? And How to Overcome It
In that study, nearly 13 million people (53% of survey respondents) reported being anxious about their phones. Losing or forgetting their phone, running out of battery or network coverage, and not receiving calls, texts, or emails for a while were all reported sources of anxiety.
A 2019 study in the Journal of Family Medicine and Primary Care notes that nomophobia is a type of “over-connection syndrome,” wherein face-to-face interactions are reduced to accommodate virtual ones. It also relates to the term “techno-stress,” which refers to avoiding face-to-face socialization in favor of technology, leading to withdrawal and possibly depression.
The study authors outlined numerous nomophobia symptoms, including:
In addition, nomophobia can lead to larger problems in life. These include financial distress due to mobile phone charges, compromised face-to-face relationships, or physical problems like pain in the body (such as in the hands or neck) due to constant smartphone use.
A 2021 systematic review study in Addiction & Health explained that recent studies pointed to certain psychological characteristics as being associated with smartphone addiction. These include:
Does phone addiction cause anxiety or depression? According to this review, nomophobia and excess phone usage were found in various studies to be linked to traits like depression, anxiety, perfectionism, aggressiveness, impulsiveness, and neuroticism.
Press Play to Discover How Your Phone Habits Can Affect Your Mood
In this video, Dr. Daniel Amen explores how excessive use of digital devices can impact your energy and outlook.
Click below to tune in:
Nomophobia can also co-occur with other mental health conditions, such as social anxiety disorder. And it may interfere with sleep, which can create its own devastating impacts on mental health.
Generally, younger populations, females, and individuals with anxiety are more likely to experience nomophobia. According to a study published in 2023, the increased risk for mobile phone dependence among females and participants with anxiety problems was 15% and 75%, respectively.
Researchers believe that nomophobia-related stress stems from smartphone users feeling socially threatened without online connectivity. Ironically, those who have nomophobia are also likely to report loneliness.
These findings are supported by a 2022 study that used questionnaires to assess nomophobia with variables like depression, anxiety, stress, social and emotional loneliness, and emotional skills. This study determined that other factors (in addition to being female and younger in age) played a role in developing the condition.
Nomophobia was associated with:
The researchers concluded that “nomophobia and emotional skills and competence act as significant predictors in expression of distress factors.” The variance in the severity of symptoms of depression reached 30%, with the variance 24% for anxiety symptoms and 26% for stress symptoms.
Authors of the above-mentioned systematic review study in Addiction & Health explained that, in some cases, nomophobia is considered a “situational phobia.” This designation would categorize it with other phobias, like agoraphobia.
In other cases, nomophobia is considered a behavioral addiction—that is, an addiction to using smartphones—which manifests through symptoms of psychosocial and physical dependency. Let’s look closer at the neuroscience of nomophobia and the brain changes associated with phobias and behavioral addictions.
Related: Behavioral Addiction in the Brain: Types and Treatment
SPECT brain imaging studies at Amen Clinics have shown that phobic brains work differently. Understanding how phones affect brain health is a critical part of coping with nomophobia.
When an individual is faced with their phobia, abnormal activity affects several brain regions. There is increased activation in the:
Behavioral addictions have also been shown in SPECT scans to involve multiple areas of the brain:
Ultimately, numerous brain changes can occur alongside nomophobia symptoms, and additional mental health conditions often co-exist with it. Because of these complexities, a SPECT scan can be helpful to pinpoint root causes and create a personalized treatment plan.
Researchers have been advocating for nomophobia to be entered into the Diagnostic and Statistical Manual of Mental Disorders (DSM) for well over a decade. Currently, it is categorized under the umbrella designation of “specific phobia” in the subcategory of “other.”
As technological devices become ever more commonplace—and required for more functions in our day-to-day life—it is likely that this widespread issue will continue to attract more attention in the medical community.
León-Mejía AC, Gutiérrez-Ortega M, Serrano-Pintado I, González-Cabrera J. A systematic review on nomophobia prevalence: Surfacing results and standard guidelines for future research. PLoS One. 2021 May 18;16(5):e0250509. doi: 10.1371/journal.pone.0250509. PMID: 34003860; PMCID: PMC8130950.
Bhattacharya S, Bashar MA, Srivastava A, Singh A. NOMOPHOBIA: NO MObile PHone PhoBIA. J Family Med Prim Care. 2019 Apr;8(4):1297-1300. doi: 10.4103/jfmpc.jfmpc_71_19. PMID: 31143710; PMCID: PMC6510111.
Notara V, Vagka E, Gnardellis C, Lagiou A. The Emerging Phenomenon of Nomophobia in Young Adults: A Systematic Review Study. Addict Health. 2021 Apr;13(2):120-136. doi: 10.22122/ahj.v13i2.309. PMID: 34703533; PMCID: PMC8519611.
Naser, A.Y., Alwafi, H., Itani, R. et al. Nomophobia among university students in five Arab countries in the Middle East: prevalence and risk factors. BMC Psychiatry 23, 541 (2023). https://doi.org/10.1186/s12888-023-05049-4
Santl L, Brajkovic L, Kopilaš V. Relationship between Nomophobia, Various Emotional Difficulties, and Distress Factors among Students. Eur J Investig Health Psychol Educ. 2022 Jul 5;12(7):716-730. doi: 10.3390/ejihpe12070053. PMID: 35877453; PMCID: PMC9316259.
Bragazzi NL, Del Puente G. A proposal for including nomophobia in the new DSM-V. Psychol Res Behav Manag. 2014 May 16;7:155-60. doi: 10.2147/PRBM.S41386. PMID: 24876797; PMCID: PMC4036142.
ANTs are the automatic negative thoughts that make you feel mad, sad, worried, nervous, lonely, or out of control.
New research links past lead exposure to mental illness, ADHD, and personality changes—highlighting a silent crisis in mental health.
The podcast is back! Hosts Daniel Amen, MD and Tana Amen are changing the way we look at the brain. Tune In