Phubbing: The Perils of Prioritizing Your Phone Over People
You may or may not have heard of phubbing, a relatively modern phenomenon, and a portmanteau of the words “phone” and “snubbing.” We’re exploring how our smartphones have evolved into extensions of our very being, and revealing the sobering health consequences of phubbing.
How phubbing has become prevalent
It’s undeniable how much smartphones are now an integral part of most people’s everyday lives. Weather, e-mails, social media, news, and more are all instantly available. Over time, the allure of this ever-advancing digital world within our hands has led to a notable increase in people using their devices whilst they are in the company of others.
This now common behavior is what’s known as phubbing, and research has revealed that being engrossed in our phones around others can seriously impact our mental health, brain health, and relationships. So let’s explore each of these aspects in greater detail:
Mental health
Phubbing can take a huge toll on emotional well-being, and contribute to the development of nomophobia. This is the fear of being disconnected from the digital world, or without a mobile device.
Worryingly, pubbing can become a vicious cycle. A person who is phubbed can experience feelings of low self-esteem, loneliness, rejection, and exclusion. In turn, that person is more likely to fill that void in the future by diving into their phone and ignoring others, and the cycle goes on and on, creating a widespread societal issue.
Additionally, social media specifically has been shown to negatively impact mental health, potentially causing long-term issues with anxiety and depression.
Brain health
Cognitive function can also be impaired as a result of phubbing. The brains’ ability to sustain attention is directly affected by the consistent shifts between the physical world and the digital space.
This digital addiction of sorts trains the brain to become accustomed to quick bursts of entertainment and immediate information. This leads to a decreased ability to engage in deeper cognitive processing tasks. Over time, this can mean decreased productivity levels and increased difficulty concentrating on tasks.
Relationships
A lack of engagement with others is a real concern that can affect both friendships and romantic relationships, something which is backed up by several studies. For example, one study discovered that spousal phubbing can lead to decreased levels of marital satisfaction, with another finding that snubbed partners experience higher levels of depression. And as we know, maintaining healthy relationships is a crucial element of supporting a healthy brain.
How to tackle it
With that said, here are some useful strategies to help yourself and your loved ones notice and deal with phubbing:
Call it out: have a gentle discussion with those around you about how to approach the situation. Agree that you will call others out if you notice behaviors that are becoming difficult, and ask them to do the same for you. Over time, this can help to break those impulsive reach-for-the-phone moments.
Create ‘no phone zones’: Again, talk to friends, partners, and family about the best times to put phones away. For example, agree that at mealtimes, there will be a dedicated period without digital devices.
Start small: As with any new habit, building up steadily is the key to success. Setting screen time limits and taking regular breaks from your phone is a great place to begin.