علامات إدمان الإنترنت والتكنولوجيا

Internet and technology addiction is the compulsive and harmful use of the internet, digital media, and smart devices. We may develop an addiction to وسائل التواصل الاجتماعي, our phones, دفق الفيديو أو محتوى الصوت, video games, pornography, dating apps, online research, online shopping, news, or any other digital activity that becomes compulsive and problematic. Internet addiction develops through the repeated release of dopamine, which over time can lead to changes in the brain that compromise our ability to focus, prioritize, regulate our mood, and relate to others. 

Those of us who have come to identify as internet and technology addicts experienced several common symptoms. We used our devices for longer than we intended, despite attempts to control or cut back our use. Even when we were aware of the consequences and wanted to stop, we were unable to do so. When we weren’t connected to our devices, we experienced distraction, anxiety, and irritability. We were unable to enjoy and be present with our offline lives. We used the internet and technology to alter our moods and escape our problems. Our addiction jeopardized our relationships, educational pursuits, and career opportunities. We felt shame and demoralization about our use of technology. 

When we first noticed these troubling experiences, we began to acknowledge that something wasn’t right. But many of us still questioned whether we really had an addiction. For those of us still wondering, the following questions may help us better identify whether there are signs of internet addiction in our own experience.

Internet Addiction Questionnaire:

  1. Do I ever go online to quickly check something and then discover that hours have passed?
  2. Do I ever swear off or set limits around a particular app or online activity, and then break my commitments?
  3. Do I have internet and technology binges that last all day or late into the night?
  4. Do I reach for my devices whenever I have free time?
  5. Does my internet and technology usage lead me to neglect my personal hygiene, nutritional needs, or physical health?
  6. Do I feel isolated, emotionally absent, distracted, or anxious when I’m not online?
  7. Does my internet usage contribute to conflict or avoidance in personal relationships?
  8. Have the negative consequences of my internet usage jeopardized my studies, finances, or career?
  9. Do I hide or lie about the amount of time I spend online or the kinds of digital content I consume?
  10. Do I feel guilt or shame around my internet use?

Nobody should have to suffer due to their internet and technology use. If you’ve answered yes to several of the above questions, we encourage you to consider getting support.

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What are the effects of Internet Addiction?

The first researcher to investigate internet addiction disorder (IAD) was the psychologist Dr. Kimberly S. Young, who first published diagnostic criteria for this mental health condition in 1998. Today there is still an open discussion in the scientific community regarding how to define, qualify, and study internet addiction disorder, and the American Psychiatric Association’s diagnostic and statistical manual of mental disorders (DSM-5-TR) has begun to acknowledge the severity of this addiction through its inclusion of اضطراب الألعاب عبر الإنترنت. هنالك إجماع واسع النطاق from both researchers and clinicians that the problematic and compulsive overuse of the internet, digital media, and smart devices has been rising over the past two decades, and that the prevalence of this behavioral addiction is associated with a variety of mental, emotional, physical, interpersonal, and professional problems.

ولعل الأهم من ذلك ، أن إطلاق الدوبامين الناتج عن إدمان الإنترنت والتكنولوجيا قد ثبت أنه يسبب ذلك التغيرات الهيكلية في الدماغ تشبه إلى حد كبير التغييرات التي حدثت في الأشخاص الذين يعانون من إدمان الكحول أو المخدرات. هذه التغييرات تؤدي إلى ضعف في صناعة القرار, منطق, توقع المكافأة, وظيفة تنفيذية, الوظيفة المعرفية, المعالجة العاطفية، و لنا الذاكرة العاملة. أظهرت مجموعة متنوعة من الدراسات أن الوصول إلى التلفزيون وألعاب الفيديو النقصان كمية مسكنات الألم التي يحتاجها مرضى المستشفى.

Of course, the effects of internet and technology addiction are not only reflected in the structure of our brains, but in our daily lives as well. Internet and technology addiction is strongly associated with mental illness disorders such as اضطراب السيطرة على الانفعالات, اضطراب فرط الحركة ونقص الانتباه (ADHD), anxiety, increased substance use، و اكتئاب. In addition to these co-occurring disorders, it’s associated with a higher risk of cardiometabolic disease, sleep disturbances and lower sleep quality, increased fatigue، و symptoms of insomnia, all of which are correlated to a higher mortality rate. Perhaps most tragically of all, individuals with problematic internet use (PIU) have much higher rates of suicidal ideation, planning, and attempts—ما يقرب من ثلاثة أضعاف المتوسط.

These findings are cause for serious concern. While some might minimize the impact of internet addiction in comparison to substance abuse, the truth is that internet and technology addiction changes our brains in a manner similar to the effects produced by an addiction to alcohol, heroin, or other substance use disorders.

Who is at risk for Internet Addiction?

Internet and technology addiction is a condition that can affect people of all ages, from adolescents and young people to those later in life. Our meetings include young adults, college students, working professionals, parents, and retirees. While the risk factors are varied, internet addiction does not discriminate based on age, educational level, socio-economic status, race, or ethnicity. Its negative effects impact not only the addict themselves, but also أفراد أسرهم وأصدقائهم. By damaging our potential, self-esteem, and quality of life, excessive internet use can impair our lives; and by contributing to depression and suicidal tendencies, our addiction can be life-threatening. Regardless of our background, if our computer use is causing us to experience distress or difficulties, there are actions we can take to improve our situation and find relief.

A Solution for Internet and Technology Addiction

في حين أن إدمان الإنترنت والتكنولوجيا قد بدأ فقط في تلقي الاهتمام في السنوات الأخيرة ، فإن مرض الإدمان ليس جديدًا. وجد الملايين من الأشخاص تحررًا مستدامًا وطويل الأمد من سلوكياتهم التي تسبب الإدمان من خلال مجموعات دعم المساعدة المتبادلة المصممة على غرار مدمنو الكحول المجهولون. حديثا مراجعة منهجية التي أجراها باحثو الصحة العامة في جامعة ستانفورد ، قرروا أن المشاركة في Alcoholics Anonymous كان دائمًا تقريبًا أكثر فعالية من العلاجات الأخرى في تحقيق الامتناع المستمر عن إدمان الكحول. تم تكييف نموذج AA بنجاح لمساعدة الأشخاص الذين يعانون من مجموعة متنوعة من الإدمان ، بما في ذلك المخدرات والماريجوانا والنيكوتين والجنس والمواد الإباحية والطعام ، من بين أمور أخرى.

In continuation of this tradition, Internet and Technology Addicts Anonymous applies the proven model of AA to help those who are suffering from an addiction to internet and technology find long-term freedom from their self-destructive behaviors. We share our experience, strength, and hope with each other through اجتماعات المجموعة و العلاقات الفردية، ونعمل على برنامج تعافي يعتمد على اثنتي عشرة خطوة لمدمني الكحول المجهولين. اجتماعاتنا مجانية ومجهولة المصدر ، ونرحب بأي شخص يعتقد أنه قد يستفيد من الدعم لزيارة أحد اجتماعاتنا.

يشارك الأعضاء خبراتهم في العثور على التعافي في ITAA

Before joining ITAA, I had spent years trying every imaginable solution and nothing worked. Because of this community, I’ve experienced continuous abstinence from all my addictive internet and technology behaviors for over three years. Today I meet my needs for pleasure, relaxation, curiosity, and connection in non-compulsive, offline ways. In the process, my life has grown unimaginably richer.

***

It turned out that I really needed ITAA—I needed to admit that I’m an internet and technology addict by calling in and saying it aloud to other understanding internet and technology addicts.

***

I feel like I am only now, almost a year abstinent and one and a half years almost-abstinent, noticing the true scope of the negative effects my usage had on me… These things will take a long time to heal, maybe even longer than the time I spent online. But I am living in real life now. And it’s better here. 

***

My internet and technology use had always been somewhat unhealthy, but the pandemic took it to another level. Entire days started disappearing into the screen, and I became disconnected from my partner and children. ITAA has been a lifeline for me—not only because of the abstinence I’ve found, but also because of all of the emotional growth and resources it has provided me with.

***

ساعد برنامجنا عددًا لا يحصى من الأشخاص في العثور على حرية طويلة الأمد من إدمان الإنترنت والتكنولوجيا. لمزيد من القصص الشخصية ، نشجعك على القراءة والاستماع إلى قصص الانتعاش على موقعنا.

How to Recover From Internet Addiction

While there is no permanent or quick cure for internet addiction disorder, there are concrete actions we can take to recover from our compulsive internet use and restore our emotional and mental wellbeing. We have found the following actions to be of significant help in finding long-term, sustainable freedom from our compulsive and problematic internet use.

  1. حضور الاجتماعات اليومية. بالإضافة إلى عدد متزايد من اجتماعات وجهًا لوجه حول العالم ، تمتلك ITAA اجتماعات يومية عبر الإنترنت حيث تلتقي زمالتنا العالمية لمشاركة الخبرة والقوة والأمل مع بعضنا البعض. نحن نشجع على محاولة حضور ستة اجتماعات في إطار زمني قصير للمساعدة في تقرير ما إذا كانت ITAA قد تكون مفيدة لنا.
  2. قم بالاتصال للمشاركة يوميًا Our internet dependence drew us into isolation and self-reliance. As we begin to recover, we learn that we can trust others and be vulnerable. استدعاء الأعضاء الآخرين خارج الاجتماعات يساعدنا على البقاء على اتصال ، ودعم ، ورصين ، ويمنحنا فرصة للمشاركة بتفاصيل أكبر مما قد نفعله أثناء الاجتماع.
  3. امتنع. بمساعدة الأعضاء الآخرين في التعافي ، نحن تحديد والامتناع عن التصويت من السلوكيات الإدمانية المحددة التي تسبب أكبر الصعوبات في حياتنا. نحن ندرك أن هذه عملية تتكشف بمرور الوقت ، ونستفيد من الدعم المتاح لنا في ITAA لنبقى متيقظين يومًا في كل مرة.
  4. تعلم المزيد عن التعافي. يحتوي موقعنا على الكثير مصادر حول طبيعة إدماننا وكيف يمكننا ذلك على أفضل وجه رسم رحلة التعافي لدينا, انتقل إلى أعراض الانسحاب، و الاستجابة للرغبة الشديدة. In addition, there’s a rich body of literature from other 12-Step programs that we can lean on to better inform our healing process and to learn more about the time-tested methods which have helped millions of other addicts find sobriety.
  5. ابحث عن مشرف واتخذ الخطوات لقد استفدنا من سؤال شخص ما نتردد معه رعايتنا و العمل الاثنتي عشرة خطوة together with them, which is the vital and transformative basis of our long-term recovery from our addiction. A great way to connect with potential sponsors is to make outreach calls with other members who are sober and working the Steps.
  6. استفد من المساعدة الخارجية. Many members supplement their recovery with a variety of resources beyond ITAA, such as cognitive behavioral therapy (CBT), psychotherapy, group therapy, psychiatry, inpatient or outpatient addiction treatment centers, other 12 Step fellowships, spiritual counsel, or other mental health wellness resources. While we do not endorse any one treatment option or intervention in particular, we encourage all members to avail themselves of any outside resources that can support them in their recovery journey. A healthcare or mental health professional may be able to give advice tailored to your situation.

What Does Internet Addiction Sobriety Look Like?

الرصانة في ITAA هي عملية اكتشاف تبدو مختلفة لكل واحد منا. كجزء من هذه العملية ، نحن تحديد والامتناع عن التصويت from the specific behaviors which trigger our addiction. We have also found it beneficial to establish a positive vision for our internet and technology use. For example, we may practice using technology purposefully, minimally, or only as necessary for work, education, finances, health, recovery, and sober connection with loved ones. We respect each member’s dignity to discover their own path to recovery, and we work with other experienced members to help define what sobriety means for each of us as individuals. As part of this process, we lean on meetings and phone calls to help maintain our sobriety commitments. Rather than using technology for distraction or to numb our emotions, we seek to use technology as a tool for meeting our goals, living in alignment with our values, and developing flourishing lives.

أنواع إدمان الإنترنت

While we all suffer from a common disease, it expresses itself in different ways for each of us. The following are some common compulsive internet and technology behaviors. It’s important to keep in mind that this list is neither comprehensive nor prescriptive—it is essential to identify our own personal compulsive or unnecessary internet and technology behaviors with the help of experienced, sober members.

  • Social media addiction is the addictive use of social media platforms, social networking sites, messaging apps, newsfeeds, discussion forums, chat rooms, and online communities. Addictive social media use can include Facebook, Instagram, Twitter, تيك توك, Snapchat, Discord, Reddit, Pinterest, and others.
  • إدمان مشاهدة الفيديوهات is the compulsive and addictive use of any streaming platforms or content. This includes online videos, movies, television, podcasts, and platforms such as YouTube, Netflix, Amazon Prime, Twitch, or تيك توك.
  • إدمان الهاتف is the compulsive and self-destructive use of smartphone devices and apps, and in contrast to a computer addiction entails the dysfunctional and unhealthy use of any mobile smart devices, such as watches or tablets. This may involve excessive cell phone use or compulsive notification checking, especially at inappropriate times such as late at night or while studying, working, or driving.
  • إدمان ألعاب الفيديو refers to obsessive, unhealthy, or excessive use of video games, as well as any other digital or online games. This includes computer games, console games, phone games, and social media games. This can also include online gambling addiction or other compulsive and irresponsible spending behaviors during gameplay.
  • إدمان المواد الإباحية is the addictive consumption of digital erotic content and can also entail other unhealthy digital sexual behaviors. This can include pornographic videos, images, or writing, sexually arousing imagery, cybersex addiction, anonymous chat rooms, and dating apps.
  • إدمان المعلومات هي علاقة إدمانية وغير صحية للبحث واستهلاك المعلومات. يمكن أن يشمل ذلك الإدمان على الأخبار ، والتمرير في موجزات الوسائط الاجتماعية ، والتسوق عبر الإنترنت ، والموسوعات عبر الإنترنت ، والبحث القهري عبر الإنترنت مثل البحث عن المنتجات أو الصحة.

حول ITAA

Internet and Technology Addicts Anonymous is a Twelve-Step fellowship based on the principles pioneered by Alcoholics Anonymous. Our organization is entirely volunteer-based and self-supporting, and the only requirement for participation is a desire to stop using internet and technology compulsively. 

ليس لدينا آراء حول القضايا الخارجية ، ولا ندين ولا نتغاضى عن أي تقنية معينة. نحن لا ننتمي إلى أي أجندة سياسية أو حركة دينية أو مصالح خارجية. هدفنا الوحيد هو الامتناع عن استخدام الإنترنت والتكنولوجيا القهري ومساعدة الآخرين على التحرر من هذا الإدمان. نحن مؤسسة غير ربحية معفاة من الضرائب وفقًا للبند 501 (c) (3) في الولايات المتحدة ومقرها ولاية كولورادو.

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Page last updated on سبتمبر 3, 2023