Internet addiction – ordinary use or dependency?

Internet addiction is compulsive internet use despite negative consequences. A European Parliament study defines it as: online behaviour that causes harm or distress and continues for a long time, for example, 12 months or more. It says people can get addicted to online activity, such as gaming, gambling, shopping, or porn.

Internet addiction can happen on any device, and can also include social media addiction.

You may hear it called computer addiction or internet addiction disorder. You’ll also see the term internet addict used in some places. We refer to it as some with internet addiction or who is addicted to the internet, because a person shouldn’t be defined by any addiction.

The World Health Organization lists gaming disorder and gambling disorder as health conditions. Internet addiction as a whole isn’t on that list, and experts still argue about whether it should be. But doctors can assess it and treat the harm it causes.

A 2020 analysis of 113 studies from 31 countries found that around 7% of people show signs of internet addiction. The studies were published between 1996 and 2018, and the rate changes with the questionnaire used.

The European Parliament study describes several signs in people with internet addiction disorder.

• Thinking about being online for much of the day.
• Needing more and more time online to feel satisfied.
• Losing sleep to time online, and feeling tired and irritable.
• Trying to cut down on internet use, without success.
• Carrying on even when it damages work or relationships.

If several of these signs sound familiar, an assessment can tell you whether it’s internet addiction and what would help.

Internet addiction usually has several causes, and the mix differs from person to person. For example, anxiety and low mood may be both causes and effects of internet addiction.

Some people start going online for relief from stress or loneliness, and because it helps, they keep going back. Others go online to feel they belong, and likes and comments can make it harder to log off.

There is an argument that apps are designed with this in mind – to hold your attention, with endless scrolling and constant alerts.

Outpatient treatment begins with an assessment. You talk with a specialist about what you do online and how it affects your life. They also check whether another condition, such as depression, explains the behaviour. If you have anxiety or attention deficit hyperactivity disorder (ADHD) as well, these can need treatment of their own.

Counselling for internet addiction usually means talking therapy. The most common type is Cognitive Behavioural Therapy (CBT). It helps you spot the thoughts and situations that send you online, then try other ways to cope. 

Castle Health uses CBT in all most treatment. You can have it one-to-one, as individual therapy, or in a group. Sessions can be in person or online.

Many people search for a way to cure internet addiction. But the research on treatment for internet addiction disorder is still limited, with some promising results, mostly in the short term. Researchers haven’t found a quick internet addiction cure.

Setbacks are common, so your treatment plan should cover ongoing support and what to do if there is a slip up.

Apple’s Screen Time lets you set how long you use your apps each day and when you can use them. Android’s Digital Wellbeing has app timers and a Focus mode that pauses apps you choose. Some apps, like One Sec, add a short pause before an app opens. In a six-week study of 280 people, users opened their chosen apps 57% less. The study counted app opens and didn’t measure addiction symptoms, and people from the app’s own team helped run it.

Our outpatient team offers online therapy, so get in touch, and we’ll tell you what’s available. Researchers have tested therapy by video call. In a German trial of 180 people, those who had video sessions twice a week for four weeks saw their symptoms of internet addiction come down. The sessions used CBT and other talking therapies. Two years later, the researchers reached 116 of the 180 people, and about a third had seen their symptoms rise again, mostly by a small amount. Even so, symptoms were still lower on average.

UK SMART Recovery is a charity that runs meetings in person and online. It also runs a weekly online meeting for any addictive behaviour. Internet and Technology Addicts Anonymous is a support group run by its members. It follows the 12 Step approach and has online and in-person meetings. Both list their meetings on their websites, so you can search for one near you. Our team can also talk to you about treatment.

A digital detox means taking a break from your devices, either all of them or only some. A review of 21 studies looked at how well breaks from smartphone use work for things like wellbeing and self-control. Some found better wellbeing, and others found no change, or worse wellbeing. Researchers are still asking whether you need to stop altogether to see a benefit.