Internet Addiction / Problematic Internet Use

1) What it is

Problematic internet use is when time online becomes compulsive and starts harming:

• sleep
• mood
• relationships
• work/study
• wellbeing

It often overlaps with anxiety, depression, loneliness, or avoidance coping.

2) What it feels like

“I can’t stop scrolling.”

“It’s the only way I shut my brain off.”

“I lose hours and feel worse afterwards.”

“I’m hiding my screen time.”

3) Common signs & symptoms

• staying online longer than planned
• neglecting sleep and hygiene
• anxiety when not online
• reduced interest in offline life
• relationship conflict
• procrastination and avoidance
• doomscrolling loops

4) What causes it / risk factors

• stress, burnout
• depression/numbness
• anxiety avoidance
• loneliness
• ADHD/impulsivity
• reward loops designed into apps

5) Triggers

• boredom and loneliness
• stress
• bedtime (late-night spiral)
• notifications
• uncomfortable emotions
• avoidance of tasks

6) What helps right now

• 10-minute timer + stop when it ends
• turn off notifications
• move phone away from bed
• replace with a “bridge action” (shower, tea, walk)
• ask someone to hold you accountable

7) Longer-term strategies

• app limits + blocking
• screen-free morning or bedtime window
• build offline routine (movement + connection)
• treat underlying anxiety/depression
• reduce shame; focus on habit systems

8) Treatment options

• CBT for compulsive habits
• coaching/structure for ADHD
• therapy for avoidance and mood
• digital wellbeing programmes

9) Medication overview

No medication treats internet addiction directly, but medication may help ADHD/anxiety/depression if present.

10) Daily life tips

• keep charging station outside bedroom
• schedule real-life dopamine (exercise, hobbies)
• plan social contact (even low effort)
• reduce multitasking

11) When to seek urgent help

Urgent help if:

• sleep collapse
• severe depression or suicidal thoughts
• online behaviour becomes unsafe or exploitative

12) Trusted help & resources

• NHS Every Mind Matters: Sleep and mental wellbeing
• NHS mental health routes
• Samaritans 116 123 / Shout 85258

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