What is internet addiction?
As our reliance on technology continues to grow, concerns around excessive internet use are becoming more common. Many people feel they spend too much time online or struggle to switch off from their devices, leading to trouble focusing.
Internet addiction is not currently recognised as a formal mental health diagnosis. Many experts believe that problematic internet use can harm emotional health. It can also hurt relationships and lower overall quality of life. For some, being online helps them deal with stress, loneliness, or tough feelings. This can make it harder to set healthy boundaries with technology.
What are the signs of internet addiction?
We all use the internet differently, whether for work, entertainment, socialising or everyday tasks. Spending time online is not usually a problem. However, if internet use begins to interfere with daily life, relationships or responsibilities, it may be a sign that your online habits are becoming difficult to manage.
What are the signs of problematic internet use? Some common signs include:
Emotional signs
- anxiety when unable to go online
- difficulty relaxing offline
- irritability
- low mood
- feeling guilty or defensive about your internet use
- feeling a temporary 'high' when online
Behavioural signs
- losing track of time
- neglecting responsibilities
- withdrawing socially
- compulsive checking
- social isolation
- difficulty cutting back on screen time
- neglecting hobbies or offline activities
Physical signs
- headaches
- trouble sleeping
- strained vision
- neck or back pain
Types of internet addiction
Internet addiction can involve a range of online behaviours that affect people in different ways. For some, it may involve social media, gaming, or constantly checking their phone. For others, online shopping, gambling, or pornography may begin to feel difficult to control.
Not everyone who spends time online develops a problem. However, sometimes how we use social media, games and websites can begin to affect other areas of life.
In this video, therapist Laura Colquhoun, MBACP, BPS, FdA, BA (Hons), Adv PG Dip Couples and Individuals, explains more about what internet addiction is, how it can affect us, and how therapy can help.
Some common types of internet addiction include:
Social media addiction
Social media can help us stay connected with friends and family, provide entertainment, and can even keep us informed. Many of us use social media every day for work, to relax, or to catch up with others. If you find yourself doomscrolling, it may be time to reflect on your habits. Opening social media apps without thinking is a sign too. Constantly thinking about social media can also mean your internet use is becoming a problem.
Young people can be particularly vulnerable to the pressures of social media. This can include comparing themselves to others, seeking online validation, and constantly needing to feel connected. According to research, nearly 40% of UK students could exhibit signs of social media addiction.
Gaming addiction
Playing games online can be a fun way to relax and unwind. Many gamers balance gaming, work, studying, and spending time with friends and family. For some, gaming can be hard to control. If it becomes an addiction, it may harm their relationships, responsibilities, or well-being.
Online gambling
Online gambling has made betting more accessible than ever, with many people able to gamble at any time using their phone or computer. While some people gamble occasionally without issue, others may find it more difficult to control. It can start to affect their finances, relationships, and mental health.
Worried about gambling addiction? Learn more about the signs of a gambling problem and what help is available.
Online shopping
Online shopping can be quick, convenient, and enjoyable. For some, it can also become compulsive, leading to overspending, financial stress, and feelings of guilt or regret. Some people may use shopping as a way to cope with stress, low mood, or difficult emotions, making it harder to control spending habits over time.
Pornography and online sexual activity
The internet has made accessing sexual content easier than ever. Watching pornography or doing sexual activities online isn't always a problem. But some people find it hard to manage. These behaviours can hurt relationships. They might also lower self-esteem and affect emotional health.
Feelings of secrecy and guilt can be signs that something is wrong. Compulsive behaviour might mean that online sexual activity is having a negative effect.
Worried about pornography use? Learn more about the signs of porn addiction and unhelpful pornography use, and how counselling can help.
Smartphone addiction
Smartphones help us stay connected all day. We use them for work, socialising, entertainment, and daily tasks. Checking your phone too often or feeling anxious without it can be hard to manage. This can affect your focus, sleep, and relationships.
What causes internet addiction?
There is no single cause of internet addiction. For some people, spending time online can become a way of coping with stress, anxiety, loneliness or difficult emotions. Social media, gaming, shopping, and other online activities can provide distraction and comfort. This can make it tough to switch off.
More and more technology and online platforms are designed to keep us engaged and online. Notifications, endless scrolling, and personalised content encourage us to check our phones more. This often leads to spending more time online than we planned. Fear of missing out can also lead to us checking in or posting more regularly.
Over time, these habits may impact your mental health, relationships, sleep, or daily tasks. This is especially true if being online replaces your offline activities or coping methods.
How to reduce internet use
Spending less time online isn't always easy - especially when the internet is part of your everyday life. Small changes can help build healthier digital habits and create more balance between online and offline life.
It can help to:
- track your screen time or app use (many phones have this as an in-built feature)
- turn off non-essential notifications
- set boundaries around when you go online
- create phone-free time or spaces at home
- spend more time on offline hobbies, activities, and socialising
- reach out to friends or family for support
If your internet use is harming your mental health, work, or home life, talking to a counsellor can help. They can guide you in understanding the root causes and finding healthier ways to cope.
Counselling for internet addiction
Taking a break from social media or trying a ‘digital detox’ can help some people reset their relationship with technology. But if being online feels difficult to control, additional support may help.
Counselling offers a safe, non-judgemental space. You can explore your relationship with the internet and how it affects your mental health, relationships, or daily life. For some people, excessive internet use may be linked to stress, anxiety, loneliness or other difficult emotions.
A therapist can help you understand your online habits. They can identify triggers and help you find healthier ways to cope or take a break. Different approaches may be used depending on your needs. One option available is cognitive behavioural therapy (CBT), which can help with compulsive thoughts and behaviours.
When to seek support
It may help to speak to a professional if internet use is starting to affect your mental health, relationships, work, studies or daily responsibilities. Some people may also find it difficult to cut back on screen time, even when they want to.
Seeking support does not mean you have to stop using the internet completely. Counselling can help you better understand your habits and work towards a healthier balance online and offline.
What should I be looking for in a counsellor or therapist?
If you are looking for support with internet addiction or problematic internet use, it can help to choose a therapist with experience in behavioural addictions or compulsive behaviours.
Many counsellors and psychotherapists will have completed additional training or continuing professional development (CPD) in this area. You may also wish to ask about their experience supporting clients with issues such as anxiety, low self-esteem, stress or addiction.
Frequently asked questions about internet addiction
How much screen time is too much?
There is no set amount of screen time that is considered unhealthy for everyone. Young children aged two to five are recommended to have no more than one hour a day. Screen time can become a concern if being online starts affecting your sleep, relationships, responsibilities or emotional well-being.
Can internet addiction cause depression and anxiety?
Excessive internet use has been linked to increased levels of anxiety, stress and low mood. Spending large amounts of time online may also affect sleep, self-esteem, relationships and overall emotional well-being, particularly if it starts to replace offline activities or support networks.
How can I build a healthier relationship with technology?
Building healthier online habits may involve setting boundaries around screen time, taking regular breaks from devices and making time for offline activities, relationships and rest. If you find it difficult to cut back on internet use, speaking to a counsellor may help you better understand the emotional factors behind your online habits.
Ready to find a counsellor or therapist?
Speaking to a counsellor can help you better understand your online habits and work towards a healthier balance with technology. Use our search tool to find a qualified therapist experienced in behavioural addictions and problematic internet use.
