インターネット・テクノロジー中毒者の会へようこそ！当会を見つけてくださり、ありがとうございます。このコミュニティが、私たちにとってそうであったように、あなたにとっても役立つことを願っています。 ITAAは、インターネットやテクノロジー依存症からの回復を互いに支え合う、12ステップに基づく自助グループです。 これには、ソーシャルメディア中毒、携帯電話中毒、動画中毒、テレビ中毒、ゲーム中毒、ニュース中毒、ポルノ中毒、出会い系アプリ、オンライン調査、オンラインショッピング、その他強迫的で問題となるあらゆるデジタル活動が含まれます。 

問題の大小に関わらず、ITAAがあなたにとって役立つかどうか、ぜひ一度私たちの毎日のミーティングに参加してみてください。ミーティングは無料で、インターネット依存症でお悩みの方ならどなたでもご参加いただけます。ミーティングは安全で、匿名で行われます。ITAAは非常に多様性に富んでおり、ミーティングには世界中からあらゆる年齢、性別、民族のメンバーが参加しています。さらに、私たちは以下の場所でもミーティングを開催しています。 フランス語, スペイン語, ロシア, ドイツ語, オランダ語, ヘブライ語, アラビア語、 そして 研磨. また、以下の地域で対面でのミーティングを見つけることもできます。 あなたの街.

What is phone addiction?

Phone addiction is the compulsive and harmful overuse of smartphones, mobile apps, or other mobile devices. It can involve scrolling endlessly on social media apps, playing phone games, and compulsively checking text messages to the point where our use of smartphones disrupts our daily life. As a subset of インターネットとテクノロジーへの依存, a cell phone addiction can lead to changes in the brain that over time compromise our ability to focus, prioritize, regulate our mood, and relate to others. 

Those of us who have come to identify as phone addicts experienced several common symptoms. We used our phones 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 using our iPhones or our devices were not near us, we experienced distraction, anxiety, and irritability. We were unable to enjoy and be present in our offline lives. We used our phones 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 our phone.

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 understand whether there are signs of phone addiction in our lives.

Phone Addiction Questionnaire:

1. Do I ever go on my phone to quickly check something and then discover that hours have passed?
2. Do I ever swear off or set time limits around my phone or screen time, and then break my commitments?
3. Do I have binges on my mobile devices that last all day or late into the night?
4. Do I turn to my phone whenever I have a free moment?
5. Does excessive smartphone use 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 on my phone or I’m away from my devices?
7. Does my smartphone usage contribute to conflict or avoidance in personal relationships?
8. Has my cell phone use jeopardized my studies, finances, or career?
9. Do I hide or lie about the amount of time I spend on my phone or the kinds of digital content I consume on it?
10. Do I feel guilt or shame around my use of my phone?

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

What are the effects of phone addiction?

Phone addiction is a subset of internet addiction disorder (IAD), which was first investigated by the psychologist Dr. Kimberly S. Young, who published the original 診断基準 for this mental health disorder in 1998. Today there is still an open discussion in the scientific community regarding how to define, qualify, and study the various forms of internet addiction, and the American Psychiatric Association’s Diagnostic and Statistical Manual of Mental Disorders (DSM-5-TR) has begun to acknowledge the severity of this class of addictions through its inclusion of インターネットゲーム障害。 がある 広範な合意 from both researchers and clinicians that the problematic and compulsive overuse of the internet, digital media, and mobile 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.

おそらく最も重要なのは、インターネットやテクノロジー中毒によって引き起こされるドーパミン放出が、 脳の構造変化 非常に似た変化が アルコールや薬物依存症の人々. これらの変化は、私たちの 意思決定, 推論, 報酬への期待, 実行機能, 認知機能, 感情処理、そして私たちの ワーキングメモリ. さまざまな研究により、 テレビとビデオゲーム 減少する 鎮痛剤の量 必要とする 入院患者.

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 衝動制御障害, 注意欠陥多動性障害（ADHD）, anxiety, 薬物使用の増加、 そして depression. In addition to these co-occurring disorders, it’s associated with a higher risk of 心血管代謝疾患, 睡眠の質の低下, 疲労感の増加、 そして 不眠症の症状, それらはすべて 相関関係 へ 死亡率が高い. おそらく最も悲劇的なのは、インターネットやテクノロジー依存症の人は、自殺念慮、自殺計画、自殺未遂の発生率がはるかに高いことである。平均の約3倍.

これらの調査結果は深刻な懸念材料となる。インターネットやテクノロジーへの依存が化学物質への依存に与える影響を軽視する人もいるかもしれないが、実際には、インターネットやテクノロジーへの依存は、アルコール、ヘロイン、その他の薬物への依存が引き起こす影響と同様の方法で脳に変化をもたらすのだ。 

Who is at risk for phone addiction?

Phone addiction is a condition that can affect people of all ages, from children and adolescents to those later in life. Our meetings include young adults, college students, working professionals, parents, and retirees. Even people with flip phones can become addicted to checking their messages or playing games. In fact, the fear of being without our phones is so common that people have coined a word for it: nomophobia (‘NO MObile PHone PhoBIA’). 

While the risk factors are varied, internet addiction does not discriminate based on age, educational level, socio-economic status, geography, race, or ethnicity. Its negative effects impact not only the addict themselves, but also their family members and loved ones. By damaging our potential, self-esteem, and quality of life, excessive use of our phones can impair our lives. Additionally, by contributing to depression and suicidal tendencies, our addiction can be life-threatening. Regardless of our background, if our compulsive phone 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 Smartphone Addiction

インターネットやテクノロジーへの依存が注目され始めたのは近年のことだが、依存という病気自体は新しいものではない。何百万人もの人々が、アルコール依存症者の自助グループをモデルにした相互扶助グループを通して、依存行動から持続的かつ長期的な自由を得てきた。 系統的レビュー conducted by Stanford public health researchers determined that participation in Alcoholics Anonymous was nearly always found to be more effective than other therapies in achieving continuous abstinence from alcoholism. The AA model has been successfully adapted to help people suffering from a variety of addictions, including narcotics, marijuana, nicotine, sex, pornography, and food, among others.

In continuation of this tradition, Internet and Technology Addicts Anonymous applies the proven model of AA to help those suffering from a phone addiction find long-term freedom from their self-destructive behaviors. We share our experience, strength, and hope with each other through グループミーティング そして 一対一の関係, 私たちは、アルコホーリクス・アノニマス（AA）の12ステップに基づいた回復プログラムを実施しています。ミーティングは無料で匿名で参加でき、サポートが必要だと感じた方はどなたでもお気軽にご参加ください。

Members Share Their Experiences Finding Recovery in ITAA

In my phone addiction, I was obsessed with downloading more time-sucking games onto my phone, joining and unmuting more Discord servers so that I would get constant notifications, reading a ton of serialized manga every day, binging YouTube every morning before I got out of bed, and finding literally any other excuse to stare at a screen so that I wouldn’t have to look myself in the eyes and see the problems behind them.

***

When I started attending ITAA meetings, it was to satisfy my parents. They were rightfully worried about the fact that I would get up every day past 2 pm, and that I couldn’t go longer than 15 seconds without looking at a screen. As I attended more meetings and sought further help with my problem, I came to realize that it was an addiction, that I was powerless over it, and that the fear I felt around having to face this insurmountable problem couldn’t compare to the love and compassion of my family, my therapist, my Higher Power (which I am still getting to know), and the community of ITAA, all of whom help me face my addiction one day at a time.

***

ITAA has helped me recover from phone addiction by providing a framework of support and recovery through the 12 Steps and Traditions. It’s a supportive community whose purpose is to find freedom from addiction.

***

I used to sit on my phone scrolling the news all evening. Thanks to ITAA, I am now pursuing my dreams of becoming a writer. I spend my evenings doing social activities and things like yoga that actually help me feel rested, and I no longer feel like a zombie tethered to my phone. I am so grateful to have the community of ITAA.

***

Our program has helped countless people find long-term freedom from internet and technology addiction. For more personal stories, we encourage you to read and listen to the recovery stories on our website.

How to Recover From Smartphone Addiction

While there is no permanent or quick cure for phone addiction, there are concrete actions we can take to recover from our compulsive behaviors 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 use of phones.

1. 毎日の会議に出席する. 増加する数に加えて 対面での会議 世界中で、ITAAは 毎日のオンライン会議 私たちのグローバルな仲間たちが集まり、経験、力、希望を分かち合う場です。ITAAが私たちにとって有益かどうかを判断するために、短期間に6回の会合に参加してみることをお勧めします。
2. 毎日、連絡を取るための電話をかけましょう。 Our dependence on our phones drew us into isolation and self-reliance. As we begin to recover, we learn that we can trust others and be vulnerable. 他のメンバーに電話をかける 会議以外の場で交流することで、私たちは繋がりを保ち、支え合い、そして断酒を続けることができます。また、会議中よりも詳細に情報を共有する機会にもなります。
3. 控える. 回復中の他のメンバーの助けを借りて、 識別して控える 私たちは、生活の中で最も大きな困難を引き起こしている特定の依存行動から脱却することを目指しています。これは時間をかけて進むプロセスであることを認識しており、ITAAで利用できるサポートを活用して、一日一日を大切にしながら断酒を続けています。
4. 回復プロセスについて詳しくはこちらをご覧ください. 当社のウェブサイトには多くの リソース 私たちの依存症の本質と、私たちがどのように最善を尽くせるかについて 回復への道のりを描き出そう, 離脱症状に対処する、 そして 欲求に応える. さらに、他の12ステッププログラムには豊富な文献があり、それらを参考にすることで、私たちの回復プロセスをより良く理解し、何百万人もの他の依存症患者の回復に役立ってきた実績のある方法についてさらに学ぶことができます。
5. スポンサーを見つけて、手順に取り組みましょう。 私たちは、共感できる人に頼むことで恩恵を受けてきました。 スポンサーになってください そして働く 12ステップ 彼らと共に歩むことは、依存症からの長期的な回復にとって不可欠かつ変革的な基盤となります。潜在的なスポンサーとつながるための素晴らしい方法は、断酒を続け、12ステップに取り組んでいる他のメンバーに連絡を取ることです。
6. 外部の支援を活用しましょう。 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. Some members have found it helpful to engage in a ‘digital detox’ for a period of time to help kickstart their recovery. While we do not endorse any one treatment option or intervention in particular, we encourage all members to avail themselves of any outside help 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 Sobriety From Smartphone Addiction Look Like?

ITAAにおける禁酒は、私たち一人ひとりにとって異なる発見のプロセスです。このプロセスの一環として、私たちは 識別して控える from 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. We might step away from our devices entirely for a few hours or a few days, letting go of any fear of missing out (fomo) or feelings of anxiety. Instead, we can prioritize real life activities with family and friends.

We respect each member’s dignity to discover their own path to recovery from excessive cell phone usage, 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 our phone 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.

Types of Internet Addiction

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 that may also be relevant for compulsive smartphone users. 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.

• ソーシャルメディア中毒 is the addictive use of social media platforms, messaging apps, newsfeeds, discussion forums, chat rooms, and online communities. Addictive social networking use can include Facebook, インスタグラム, ツイッター, TikTok、Snapchat、Discord、 Reddit, Pinterest, その他。
• ストリーミング中毒 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、 または TikTok.
• ビデオゲーム中毒 ビデオゲーム、その他あらゆるデジタルゲームやオンラインゲームへの強迫的、不健康な、または過剰な使用を指します。これには、コンピューターゲーム、コンソールゲーム、スマートフォンゲーム、ソーシャルメディアゲームなどが含まれます。 
• ポルノ中毒 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, AI-generated pornography, anonymous chat rooms, and dating apps.
• 情報中毒 is an addictive and unhealthy relationship to researching and consuming information. This can include an addiction to the news, scrolling social media feeds, online shopping, online encyclopedias, AI chatbots, and compulsive online research such as product or health research.
  
  

ITAAについて

インターネット・テクノロジー依存症者匿名会（ITAA）は、アルコール依存症者匿名会（AA）が提唱した原則に基づいた12ステップの自助グループです。当団体は完全にボランティアによって運営され、自主的に運営されています。ITAAに参加するための唯一の条件は、インターネットやテクノロジーへの強迫的な依存をやめたいという願望を持つことです。

We have no opinions on outside issues, and we neither condemn nor condone any particular technology. We are not affiliated with any political agenda, religious movement, or outside interests. Our single purpose is to abstain from compulsive internet and technology use and to help others find freedom from this addiction. ITAA is a non-profit corporation incorporated in the state of Colorado, and we are currently in the process of applying for US federal tax-exempt status. 

Page last updated on 5月 31, 2026