Is your phone usage a sign of anxiety? 5 unhealthy habits and how to break free from the cycle

The constant fidgeting with a phone, the mindless scrolling mid-conversation—it was distracting. Dubai-based behavioural psychologist Ina Bradshaw recalls meeting a stranger at a party who repeatedly pulled out her phone during pauses in a conversation. She would skim through social media, fire off a quick tweet, and then attempt to reengage, only to drift back to her screen moments later.

Bradshaw suggests that silence and awkwardness may have driven this reflex. “It’s a safety net, a way to escape discomfort,” she explains. Along with her colleague Anneliese Kew, she notes that compulsive scrolling and phone-related anxiety often mask deeper emotional struggles.

These behaviours, they note, reveal that something more significant may be at play beneath the surface.

When you constantly check notifications

If you find yourself checking your phone every few minutes, whether it’s for new social media updates, emails, or text messages, it may feel like a harmless habit, but it could be an unconscious response to underlying anxiety. Kew explains, “This constant checking behaviour often signals a deeper fear of missing out (FOMO) or a need for continuous validation and reassurance.”

There’s a desperation to stay connected. You’re anxious if you’re left out. Something has happened, and you don’t know about it. “Every ping or vibration could trigger the impulse to see if there's something important or urgent,” explains Kew, who recalls a friend of hers, who was so scared about missing even an online game with her friends, that she would play, during lunches or secretly during meetings.

Furthermore, these repeated checks provide a temporary sense of comfort or control, as each new notification can feel like a small validation. Whether it’s a ‘like’ on a post, a new message, or a work-related notification, each one is a small dose of reassurance that you’re engaged and in the loop. But, over time, this behaviour can become a cycle that worsens the anxiety, creating a need for more frequent checking to feel secure. It can also increase stress levels, as it becomes harder to focus on other tasks or present in the moment when you’re continually distracted by your phone.

Doom-searching

Zoya Hassan, a Dubai-based sales professional admits that she is guilty of this. When she was going through a rough patch in a relationship, she kept searching on the internet and reading articles on couples falling out of love, and what would the signs be. “I spent nights just reading random forums, people’s stories, that just fed into my anxiety. It made me physically ill, too,” she says.

That’s the pain of Doom-searching: A behaviour that involves compulsively searching the internet for worst-case scenarios or negative outcomes related to a situation you’re currently facing, explains Kew.  “It’s a way of trying to find reassurance, but often leads to increased anxiety, stress, and even physical discomfort.”  So, if you think you’re unwell, you’ll keep looking for articles that align with that negative thought process, explains Kew.

The panic when you can’t find your phone, or it’s run out of charge

There’s a wild panic, or frenzy if a phone runs out of charge, or if there’s no data. As Kew explains, they’re our lifelines to social interactions, work, entertainment, and even a sense of security. “So when our device is missing or out of power, it can trigger a fight-or-flight response, sending a surge of anxiety through the body. This panic can feel similar to the reaction of misplacing your wallet or house keys, but often, it’s even more intense because our phones hold such a central place in our daily routines,” she says.

For people with underlying anxiety, this reaction can be amplified. The fear of missing an important call, an urgent email, or being disconnected from social media and messages can lead to increased stress levels. There’s also an element of nomophobia, which is short for “no-mobile-phone phobia, a condition where people experience significant discomfort, restlessness, or distress when they don’t have access to their phone.

The necessity to respond to messages immediately

What will happen if you don’t reply to your friend’s text immediately? The truth is, the urge to reply to messages instantly often stems from a deep-seated fear of being left out or disconnected.

As Kew explains, this behaviour reflects a strong need for social validation and staying ‘in the loop.’  The anxiety of not responding right away may stem from concerns about upsetting friends, missing out on important conversations, or even feeling socially irrelevant. Gradually, this compulsion becomes overwhelming, creating a cycle where the phone dictates emotional well-being, reinforcing the fear of missing out (FOMO) and dependency on digital communication.

Avoiding phone calls

It’s now a standing joke: Please text, don’t call. It’s easier to just send text messages or voice notes, though even that isn’t spared at times.  Bradshaw explains, “Unlike texts, which allow time to craft a response, calls demand immediate engagement. And so, it becomes overwhelming for those who struggle with social pressure or emotional exhaustion. If the thought of answering makes your heart race, it might be worth exploring what’s really behind the hesitation.”

So, how can you break free from the phone trap?

If any of these behaviours sound familiar, it’s worth taking a step back and asking: Is my phone a tool, or has it become a crutch? Constant checking, doomscrolling, or the fear of being offline often stem from deeper emotional patterns. The good news?

As Bradshaw and Kew explain, Small changes can help break the cycle. Try setting designated phone-free times, or reflecting on what triggers your need to reach for your device.

• Set boundaries: Schedule phone-free times, especially before bed.

• Turn off unnecessary notifications: Reduce the urge to check constantly.

• Limit social media time: Use app timers to create awareness.

• Replace scrolling with mindful activities: Read a book, journal, or take a short walk.

• Practise digital detox moments: Try leaving your phone behind for short periods to build tolerance.