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Overcoming Internet Addiction For Dummies

1. Aufl.

von: David N. Greenfield
19,99 €
Verlag:	Wiley
Format:	PDF
Veröffentl.:	06.08.2021
ISBN/EAN:	9781119711889
Sprache:	englisch
Anzahl Seiten:	352

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Titelbeschreibung

A guidebook to beating internet addiction and screen overuse and for living a fuller life There’s no escaping it―we live in a digital world. We work, play, socialize, and learn online, and the Internet provides many amazing opportunities. Unfortunately, because of our basic biology, we’re all susceptible to overuse and addiction to screens. Video games, social media, porn, and even scrolling online, taps into that pleasurable dopamine reward system. So, when is it time to log off or put the phone down and get help? Overcoming Internet Addiction For Dummies gives you the information, resources, and the self-assessment tools you need to discover how much is too much, along with practical suggestions on what to do about it. Learn how to take back control of your time and attention—or help your kids or loved ones get control of theirs. This comprehensive, user-friendly overview of Internet addiction is full of helpful and proven methods to help foster a healthy, balanced, and sustainable life with screens. <ul> <li>Discover the basic biology of addiction, including why children and teens are especially susceptible. </li> <li>Become aware of the cognitive, psychological, and physical effects excess Internet and screen use. </li> <li>Learn how social media, video gaming, and Internet pornography could be getting in the way of real-time living. </li> <li>Find out why smartphones are not smart for you to use all the time.</li> <li>Understand the science of how and why you can become addicted to your screens so you can unplug more easily and use your time for what matters most. </li> <li>Empower yourself and your children to build a positive relationship with the Internet and digital technology.</li> </ul> This book can help you and your loved ones plug back into life and show you where you can find information, resources, support, and treatment. Overcoming Internet Addiction is about taking back control of your time and attention and learning to manage your screen use, so it doesn’t manage you.

Inhaltsverzeichnis

Introduction 1 About This Book 2 Foolish Assumptions 3 Icons Used in This Book 4 Beyond the Book 4 Where to Go from Here 5 Part 1: Getting Up to Speed on Addiction Basics 7 Chapter 1: Defining and Overcoming Internet Addiction in a Nutshell 9 Defining Behavioral Addiction 10 Understanding How and Why People Get Addicted to Screens and the Internet 11 Digging into Digital Devices and the Internet 13 Recognizing the Threats 14 Social media 14 Streaming audio and video 15 Video games 15 Online gambling 16 Online shopping 17 Online investing 17 Online sex and pornography 18 The dark web 18 Identifying the Signs and Symptoms of Internet and Screen Addiction 19 Recovering from Internet and Screen Addiction 20 Exploring self-help options 21 Getting professional help 22 Raising Tech-Healthy Children 22 Balancing Technology with Real-Time Living 23 Understanding the End of Privacy as You Knew It 24 Recognizing the myth of anonymity on the Internet 24 Understanding the disinhibition phenomenon 25 Cybersecurity, cyberstalking, and cyberbullying 25 Chapter 2: Studying the Biology of Addiction 27 Understanding the Evolutionary Biology of Addiction 27 Discovering humans’ original addictions 28 Distinguishing the new brain from the old brain 29 Identifying the Parts of the Brain Involved in Addiction 29 Examining the role of neurons and neurotransmitters 31 Recognizing the Mind and Body Aspects of Addiction 35 Being wired to maximize pleasure and minimize pain 36 Exploring tolerance, withdrawal, triggers, and relapse 37 Comparing physiological dependence versus addiction 39 Looking at addiction as a mind and body phenomenon 40 Discovering how addiction is a normal medical problem of living 40 Chapter 3: Understanding Why Kids Are So Susceptible to Internet Addiction 43 Exploring the Biological Basis for Addiction in Children and Teens 44 Getting to know the brain’s pleasure centers 44 Buffering the desire for pleasure 45 Tossing sex hormones on the fire 47 Seeing the Impact of the Internet and the “Maybe” Factor on the Developing Brain 47 Recognizing Lack of Experience as a Contributing Factor to Addiction 49 Watching out for overprotection 49 Thwarting normal development 50 Exploring Other Factors That Contribute to Addiction in Children and Teens 52 The constant presence of smartphones 52 The “need” for technology 53 The growth of social alienation 53 Technology as a coping strategy 54 Genetic influences 54 An intolerance of boredom 54 Chapter 4: Discovering What Makes the Internet and Smartphones So Addictive 57 Eyes on the Prize: Factors Involving Focus on a Screen 58 Examining ease of access and near-constant availability 58 Talking about time distortion 59 Giving you the world online: The illusion of online productivity 61 The Good (or Bad) Stuff: Factors Involving Content 61 Finding out about content intoxication 62 Mixing stimulating content and digital devices 62 Understanding instant gratification 63 Defining infotainment 64 This Must Be the Place: The Internet as the Car, Map, and Destination 64 Getting the word in and out: Broadcast intoxication 65 Weaving a web: A story without an end 65 Apprehending the myth of multitasking 66 Telling a social story: The net effect on people 66 The Human Factor: The Internet as a Digital Drug 67 Grasping the power of “maybe” 68 Seeing how dynamic interaction keeps people coming back for more 69 Part 2: Breaking Down Addictive Technologies 71 Chapter 5: Examining the Addictive Nature of Social Media 73 A Social Network: A Rose by Any Other Name 74 Recognizing What Makes You Come Back to Social Media for More 75 Looking at social validation looping 76 Understanding the big deal about variable reinforcement 77 Seeking Communication and Self-Esteem — But at a Price 78 Seeing Why Social Media Can Be Counter-Social 81 Broadcast intoxication on social media 81 Cyberbullying 82 Cyberstalking and trolling 83 Finding Relief: Life beyond Social Media 84 Chapter 6: The Endless Stream: Binge Watching TV and Online Entertainment 85 Missing Your Life While Being Entertained: The Ease of the Binge 86 Understanding the allure of endless choice 87 Finding the power of instant access 88 Recognizing the pitfalls of effortless starting 88 Unpacking user experience engineering 89 Seeing the influence of social media 90 Looking at Other Problems of Watching TV All the Time 92 Intensity is addictive 92 TV acts as your social companion 93 One form of screen use is almost as good as another 93 It’s a Choice: Screening the Stream 94 Chapter 7: Exploring Video Games and Video Game Addiction 95 Wondering How a Video Game Can Be Bad for You 96 Understanding What Makes Video Games So Addictive 98 Providing stimulation and variable rewards 98 Feeling a strong sense of identity and competence 100 Using complex skills in an exciting way 102 Becoming part of something bigger than yourself 103 Elevating social status and finding respect in the gaming community 104 Connecting on a shared challenge 105 Changing the rules as soon as you think you know them 106 Digging Up More Trouble Hidden within Video Gaming 107 Distinguishing social comparison from social connection 107 Putting in time to keep your edge 108 Seeing the power of role playing 108 Exploring e-sports 109 Looking at loot boxes and paid treasures 110 Appreciating the concern over violent games 111 Chapter 8: The Risks of Online Shopping, Gambling, and Stock Trading 113 Taking on Cybersecurity 114 Yes, your computer can get sick with a virus (and more) 114 Don’t trust, and still verify 116 Shopping Online: The Socially Acceptable Addiction 117 Trading money for convenience 118 Getting a hit of dopamine 119 Placing a Risky Bet with Online Gambling 120 A perfect (and dangerous) storm: The Internet and gambling 121 Playing just to play, not to win 121 Rolling the Dice with Online Investing 123 Clicking before you think — over and over again 123 Equating investing with gambling 124 Chapter 9: Combining Addictions: The Power of Porn and the Internet 125 Understanding Why Pornography is So Appealing 127 The potency of pornography even before the Internet 128 The increase of online pornography addiction 130 The development of other serious problems from porn addiction 131 Identifying the Many Manifestations of Online Sexuality 132 Sexting 133 Dating and hook-up sites 134 Webcams, toys, virtual reality, and robot sex 136 Fantasy, role play, and anonymity 137 Fetishes 138 The Psychological, Biological, and Legal Repercussions of Online Sexuality 139 Appreciating the Internet as a place to learn and teach about sex and sexuality 139 Weighing the social, moral, political, and ethical impacts 140 Exploring potential health and medical consequences 141 Considering legal issues and risks 142 Discussing thought crimes: Crossing the line online 143 Part 3: Diagnosing and Treating Internet Addiction 145 Chapter 10: Identifying the Signs and Symptoms of Internet Addiction or Overuse 147 Recognizing Cognitive Symptoms 148 Denying and distorting the need to be online 148 But everyone’s on the Internet! Rationalization 151 Studying Psychological and Emotional Symptoms 153 Anger issues 153 Mood and other psychiatric symptoms 154 Reward deficiency syndrome 157 Seeing the Physical Symptoms and Health Effects of Too Much Tech 158 Sexual desensitization and erectile dysfunction 159 Obesity and sedentary behavior 160 DVTs and blood clots 160 Repetitive motion injuries and phantom vibrations 161 Eye strain 162 Gray and white matter changes in the brain 162 Hypertension 163 Tech Stress Syndrome: Elevated cortisol levels 165 Sleep and circadian rhythm disruption 166 Looking at Behavioral Issues When You’re Addicted to the Internet 168 Shortened attention span 169 Impatience and instant gratification 170 Distraction issues (especially while driving) 171 Multitasking myths 174 Decreased academic and work productivity 175 Chapter 11: Taking a Self-Assessment 177 Warning Signs of Internet Addiction in Your Spouse, Friend, or Loved One 179 Virtual Addiction Test 180 Smartphone Compulsion Test 181 Digital Distraction Self-Test 184 Greenfield Video Game Addiction Test 186 Shopping, Gambling, and Investing 188 Online Pornography Test 190 Cybersex Abuse Test 192 Child Technology Test: Is Your Child Too Connected? 194 Chapter 12: Adopting Self-Help Strategies 199 Remembering That Life Isn’t Lived on a Screen 200 Recognizing that it’s tough to limit tech use 201 Striving for lower-tech (not no-tech) living 202 Decreasing your stress with less tech 203 Disrupting Your Tech Habits with a Digital Detox 204 Defining a “digital detox” 204 Getting set for success 205 Monitoring and Limiting Your Time and Content on Screens 205 Turning off Internet access at a specified time 206 Limiting specific content 207 Establishing Values-Based Tech Use 208 Introducing a values map 208 Deciding where your eyes go 209 Removing Notifications and Addictive Apps 210 Knowing that notifications invite you to waste time 210 Getting rid of apps, websites, and software 211 Filling Your Life with Real-Time Activities 211 The Real-Time 100 Living Plan 212 Other self-help forms 214 Support groups, treatment resources, and organizations 217 Chapter 13: Exploring and Evaluating Treatment Options 223 First Things First: Talking about Terminology 224 Checking Out Different Psychotherapies 225 Using cognitive behavioral therapy 225 Understanding medication-assisted therapy 226 Trying family support groups and therapy 228 Focusing on group therapies 231 Figuring Out Which Treatment is Best 232 Prepping for Treatment 234 Surveying motivational enhancement and harm reduction strategies 234 Assessing readiness for change 235 Using Alternative Interventions and Other Treatment Approaches 237 Undergoing outpatient counseling and therapy 238 Considering intensive outpatient and partial hospital programs 239 Looking at residential treatment centers 239 Conducting a Tech Sabbath 240 Examining weekend and extended detox 240 Knowing about digital detox 241 Exploring wilderness retreats 241 Working with a coach 242 Exploring EMDR 242 Investigating interventions 243 Treating Co-occurring Psychological Issues Connected to Internet Addiction 243 Understanding anxiety 244 Digging into depression 244 Talking about obsessive-compulsive and impulse control disorders 246 Studying ADHD 246 Seeing the connection with autism spectrum disorder 247 Noting other addictive behaviors and substances 248 Part 4: Living a Balanced Life with Internet Use in Its Proper Place 249 Chapter 14: Solutions for Real-Time Living 251 Reminding Yourself of the Importance of Changing Your Tech Habits 252 Getting an accurate picture of your tech time 253 Digging into the “screen drunk” phenomenon 254 Balancing Your Values with Your Tech Use 255 Getting Real with the Real-Time 100 257 Building and Maintaining Good Tech Habits 258 Searching for the humanity in technology 259 Being mindful with your tech use 260 Keeping the Internet as a tool, not a destination 260 Overcoming urges, cravings, and boredom 262 Chapter 15: Parenting in the Screen Age 265 Following Common-Sense Parenting Guidelines 266 Setting limits together as a family 267 Being clear, consistent, and calm 268 Setting Boundaries and Limitations 269 Establishing low-tech days 270 Undergoing digital detoxes and tech reboots 270 Declaring Tech Sabbaths 271 Monitoring Screen Use 272 Getting help with whitelists and blacklists 272 Maintaining consistency 273 Setting a Positive Example within Your Family 274 Starting with small changes 274 Trying bigger tips 275 Chapter 16: The Future of Internet and Screen Addiction 279 Noting That Screen Technology Isn’t Essential 280 Seeing the Issues That New Technology Will Bring 281 Facing a loss of freedom 282 Realizing that the latest may not be the greatest 282 Identifying problems with 5G and beyond 283 Looking at the Tech of the Future 285 Beaming the Internet everywhere 285 Wearing your tech 286 Implanting devices 287 Tackling Increased Internet and Technology Addiction in the Future 288 Life isn’t found on a screen 288 The growing backlash against tech obsession 289 Part 5: The Part of Tens 291 Chapter 17: Ten Things You Can Do to Reduce Your Internet Use 293 Take a Hard Look at How and Where You Are Spending Your Time 294 Take a Week to Become Aware of How You Use Your Screens 295 List Your Goals for Your Life 295 Write Down the Ten Values That You Hold Most Dear 296 Pick One Day to Steer Clear of Your Smartphone 297 Take the Waiting Room Challenge 297 Stop Taking Your Phone into the Bathroom, the Kitchen, or on a Walk 298 Delete All the Junk Email You Have and Unsubscribe to All Unneeded Emails 299 Turn Off Every Notification You Can 299 Put Yourself on a Digital Diet 299 Chapter 18: (Nearly) Ten Ways to Help Your Loved One with an Internet Addiction 301 Communicate a Clear Message of Love and Concern 302 Consider the Level of Help That Your Loved One Might Need 302 Try to Get Your Loved One to Join in Your Effort to Help, But Take Your Time 303 Have a Conversation about Your Loved One’s Goals, Desires, and Interests 304 Set Limits and Boundaries 304 Use Monitoring, Blocks, and Filters 305 Consider Professional Help 306 Don’t Take Your Loved One’s Use or Lies Personally 306 Above All, Have Hope 307 Chapter 19: Ten Tips for Overcoming Internet Addiction and Screen Overuse 309 Set Aside Time and Places for Not Using Screens 310 Never Have Your Phone Out during Meals 311 Stop Using Your Phone as an Alarm Clock 311 Avoid Smartphones or Screens at Least an Hour before Bed 311 Turn Off as Many Notifications as Possible and Consolidate Apps 312 Install Software or Apps That Monitor Screen Use Time 313 Set Your Screen to Black and White 313 Create a “Real-Time 100” List 314 Learn to Tolerate Boredom 314 Never Pick Up Your Phone While Driving 315 Index 317

Autorenportrait

David N. Greenfield, PhD, MS, is the Founder and Clinical Director of The Center for Internet and Technology Addiction and former Assistant Clinical Professor of Psychiatry at the University of Connecticut School of Medicine, and Consulting Medical Director at Lifeskills South Florida. He is a leading authority on behavioral and process addiction, Internet and screen behavior, and the treatment of Internet and video game addiction, and is author of Virtual Addiction.

Back cover copy

Tackle technology overuse and rediscover balanced living If you’re struggling to live up to your full potential “IRL,” you might be suffering from Internet addiction—and you’re not alone. Today’s screen technology taps right into our brain’s reward circuitry, keeping us (and our loved ones) hooked. The good news: we can understand and heal this common mental health issue. This book gives you a primer on addiction, including the neurobiology of why we and our children are all susceptible. You’ll learn how to recognize, manage, and treat Internet addiction, and how to foster a healthy and sustainable lifestyle in our digital age. Inside*#8230; <ul><li>The biology of addiction</li> <li>How much screen time is too much?</li> <li>Self-tests to identify addiction and overuse</li> <li>Steps for seeking treatment</li> <li>Raising tech-healthy children</li> <li>Tips for enjoying real-time living</li> <li>Smartphones and other addictive technologies</li> <li>The trouble with video games</li></ul>