Internet Addiction Support Group

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Signs of Unhealthy Computer Use

A person who is “addicted” to the computer is likely to have several of the experiences and feelings on the list below. How many of them describe you?

You have mixed feelings of well-being and guilt while at the computer.

You make unsuccessful efforts to quit or limit your computer use.

You lose track of time while on the computer.
You neglect friends, family and/or responsibilities in order to be online.

You find yourself lying to your boss and family about the amount of time spent on the computer and what you do while on it.

You feel anxious, depressed, or irritable when your computer time is shortened or interrupted.

You use the computer repeatedly as an outlet when sad, upset, or for sexual gratification.
You develop problems in school or on the job as a result of the time spent and the type of activities accessed on the computer.

When you are not on the computer, you think about it frequently and anticipate when you will use it again.

Signs and symptoms of Internet addiction or computer addiction

Losing track of time online.
Do you frequently find yourself on the Internet longer than you thought?
Does a few minutes turn in to a few hours?
Do you find yourself running late to appointments, school, or work because of too much time spent online?
Do you get irritated or cranky if your online time is interrupted?
Having trouble completing tasks at work or home.
Do you find laundry piling up and little food for dinner in the house because you’ve been busy online?
Perhaps you find yourself working late more and more because you can’t complete your work on time — then staying even longer when everyone else has gone home and you can surf the Web freely.
Isolation from family and friends.
Is your social life suffering because of all the time you spend online?
Are you neglecting your family and friends? Do you feel like no one in your “real” life — even your spouse — understands you like your online friends?
Feeling guilty or defensive about your Internet use.
Are you sick of your spouse nagging you to get off the computer and spend some time together?
Do you hide your Internet use or lie about how much time you spend online?

Self-help tips for breaking your Internet addiction
If you see you might have a problem with Internet usage, you’ve completed the hardest step towards a more balanced online life. It’s very easy to rationalize or deny Internet addiction, and commitment towards a healthier balance will take you a long way.
The following are some tools to get your Internet use under control.
While you can put many of these in place yourself, make sure you get some outside support as well.
It’s all too easy to slip back into old patterns of usage, especially if you use the Internet heavily for work.
Identify any underlying reasons that need treatment.
If you are struggling with depression or anxiety, for example, Internet addiction might be a way to self-soothe rocky moods.
Have you had problems with alcohol or drugs in the past? Does anything about your Internet use remind you of how you used to drink or use drugs to numb out?
Take a hard look at whether you need to address treatment in these areas, whether it is therapy for depression or going back to 12-step meetings.
Increase your coping skills.
Perhaps blowing off steam on the Internet is your way of coping with stress or angry feelings.
Or you have trouble relating to others, feeling excessively shy or feeling like you can never read people right in real life. Building skills in these areas will help you weather the stresses and strains of daily life without resorting to compulsive Internet use. Related Helpguide sites can be found below.

Strengthen your support network. The more relationships you have in real life, the less you will need the Internet for social interaction. Set aside dedicated time each week for spouse or other family. If you are shy, try finding common interest groups such as an exercise class or book reading club. This allows you to interact with others in a non-threatening way and allows relationships to naturally develop.
Modify your Internet use step by step:
To help you see problem areas, keep a log of how much you use the Internet for non-work related activities. You might find this challenging if you interweave recreational Internet use with work, but try to get a clear idea of when you use.
Are there times of day that you use more? Are there triggers in your day that make you stay online for hours at a time when you planned for 5 minutes?
Set goals for when you can use the Internet. For example, you might try setting a timer for usage, scheduling use for certain times of day, or making a commitment to turn off the computer at the same time each night.
Replace your Internet usage with healthy activities. If you are bored and lonely, resisting the urge to get back online will be very difficult. Have a plan for other ways to fill the time, such as going to lunch with a coworker, taking a class, or inviting a friend over.
From- http://www.helpguide.org/mental/in...
Posted on 09/04/09, 02:09 pm