Surfing: Sign out for a bit

An obsession with the internet is a sign of addiction. Decode the symptoms to break that vicious cycle.

Excessive internet use should be defined not by the number of hours spent online but "in terms of losses", said Maressa Hecht Orzack, a Harvard University professor and director of computer addiction services at McLean Hospital in Belmont, Massachusetts, US, founded in 1995.

"If it is a loss [where] you are not getting to work and family relationships are breaking down as a result and this is something you can't handle, then it's too much."

Since the early 1990s, several clinics have been established in the United States to treat heavy internet users. They include the Centre for Internet Addiction Recovery, in Bradford, Pennsylvania, and the Connecticut-based Centre for Internet Behaviour.

The website for Orzack's centre lists the following among the psychological symptoms:

- Having a sense of well-being or euphoria while at the computer.
- Craving more and more time at the computer.
- Neglect of family and friends.
- Feeling empty, depressed or irritable when not at the computer.
- Lying to employers and family about activities.
- An inability to stop the activity.
- Problems with school or job.

Physical symptoms listed include dry eyes, carpal tunnel syndrome, migraines, backaches, poor personal hygiene and sleep disturbances.

Tips: Reprogramme the pattern

The following tips may be helpful in dealing with internet use that feels excessive to you or others around you. But experts caution that use that is heavy enough to interfere with other areas of life may be a sign of mood and anxiety disorders and advise that you seek counselling if the problem persists.

Learn your pattern. If you typically turn on your laptop as soon as you get home, try varying your routine to avoid the computer.

Plan alternative activities during times when you would usually be online. Cook, take a nap, watch television or go to the gym or for a walk.

Set a timer. Stay online only for the amount of time planned.
Join social groups that have you interacting regularly with others in person.

If you are fearful of interacting with other people face to face, consider joining a support, therapy or personal skills group that wioffer help and encouragement in this area.

Consider individual counselling or therapy, if needed.

Sources: Elias Aboujaoude of Stanford University School of Medicine, Jonathan Kandeof the University of Maryland at College Park