Mobile, social media and internet overuse
मोबाइल और इंटरनेट की लत
Apps are designed to keep us scrolling. When use is out of control and harms sleep, studies, work or relationships, it needs attention.
Medically reviewed by Dr. Kuldeep Budania, MBBS, MD Psychiatry
Common symptoms
- Using the phone late into the night
- Anger or anxiety when the phone is taken away
- Falling grades, missed work
- Less interest in family, outdoor activities
- Eye strain, headaches, poor posture
Causes
- Loneliness, stress, boredom
- ADHD, anxiety or depression
- No family screen rules
Risk factors
- Loneliness, social anxiety, depression or ADHD
- Unrestricted phone access at night
Dependence, 'withdrawal' and relapse
- Dependence shows as needing more screen time to feel satisfied and being unable to cut down despite trying.
- There is no dangerous physical withdrawal, but irritability, restlessness, low mood and strong urges are common in the first 1–2 weeks of cutting down.
- Relapse is common at night, when bored or stressed. Plan for these triggers and treat a slip as a learning point, not failure.
How it is diagnosed
- Time spent, loss of control, and effects on sleep, studies, work and relationships
- Looking for underlying anxiety, depression or ADHD
Treatment options
- 1Assessment for underlying ADHD, anxiety or depression
- 2CBT and a gradual digital-use plan (not a sudden ban)
- 3Family rules: phone-free meals and bedtime
- 4Building offline activities and sleep routine
Psychotherapy and counselling
- CBT with a step-by-step reduction plan and alternative activities
Guidance for family
- Agree on screen-free times (meals, after 10 pm) for the whole family
When to see a psychiatrist
- Use causes fights, aggression or school refusal
- Sleep is badly affected
- Mood is low or there is self-harm talk
Thoughts of self-harm or a medical emergency? Call Tele-MANAS 14416 (24×7, free) or 112.
Frequently asked questions
Should we just take the phone away?
Sudden bans often cause conflict. A planned, agreed reduction works better.
Is this only a child problem?
No, adults are commonly affected too.
Can it be treated online?
Yes, with parent sessions as needed.
Help is available — confidential, in Hindi or English.
Private video consultation from anywhere in India with an Ajmer-based psychiatrist. Psychiatry consultation ₹500.
This page is for education and does not replace a personal consultation. Do not start or stop any medicine without a doctor's advice.