A preoccupation with the internet, even when you’re not online. A sudden and drastic increase in your internet usage. Difficulty cutting back or stopping internet usage. Irritation, aggression, or restlessness caused by efforts to cut back on internet use. Unstable moods when not online, or internet use as a way to cope with stress. Internet use interfering with job duties or academic work. Difficulty maintaining healthy relationships when not online. Friends and family expressing concern for the amount of time you spend online.
Do you feel smarter, wittier, and more confident online than you do in real life? Do you feel depressed, isolated, and anxious when you’re not on the internet?
The Center for Internet Addiction offers a wide variety of information, resources, and treatment options for internet addiction. [4] X Research source
The Bradford Regional Medical Center is the first program to offer in-patient treatment for internet addiction in the United States. ReStart offers a wide variety of treatment options, from in-home assessments to in-patient treatment for internet addiction, as well as services for family members who may be affected by addiction. [6] X Research source
Project Know 24-hour hotline: 1-800-928-9139. [7] X Research source Restart’s 24-hour hotline: 1-800-682-6934. [8] X Research source
For many people, other mental health issues such as depression, anxiety, or stress can lead to or exacerbate internet addiction. Looking at support groups for these problems, or seeking therapy to treat any underlying issues, can also help treat internet dependence.
Add only those websites to your aggregator that you absolutely need to keep tabs on. Don’t fill your mind with unnecessary information. Only have one program open unless you actually need to use multiple programs. Only have one tab open on your web browser at a time.
You may need some of these sites for work — for example, Myspace if you’re a musician — so don’t delete an account that you actually need. You might get a co-worker or friend to maintain that account until you can handle the responsibility.
Set manageable goals. If scaling back to one hour a day is your ultimate goal, maybe start with three hours a day. When you feel comfortable with one step down, reduce your daily allotment by half an hour. Keep scaling back your internet usage until you reach your goal.
Egg timers can be purchased very inexpensively at any grocery store in the kitchen tools sections. Most phones have a timer app on them.
If you don’t trust yourself not to just turn those programs off, purchase one that requires a password to disable its settings, and have a friend set up the password. Choose a friend you trust not to give you the password!
Take up walking or jogging. Join a recreational sports league — soccer, basketball, football, whatever you enjoy the most! Join a book club. Start a band with some friends who share your taste in music. Take up knitting or crocheting. Start gardening Prepare home-cooked meals that taste delicious, save money, and eat up your spare hours, when you’d normally be surfing the internet! Join a chess club.
