Surely on more than one occasion you have experienced that feeling in which you thought your mobile had vibrated when in fact it had not . What’s more, even knowing that it wasn’t the case, you may have stopped to look if there really was a hidden notification, call or message. It has probably even happened to you without having your mobile in your pocket . You’re not the only person this happens to. It’s phantom vibration syndrome.
Phantom mobile vibration syndrome exists and it happens to many more people than you might imagine. It’s nothing that only happens to you. It would relate to the way your brain detects and reacts to stimuli in the environment, and was first named in a 2013 journal article. A study from the same year found that 89% of those tested, American students, they felt phantom vibrations at least twice a month. But it is not the only study that has been carried out on it and in all or the vast majority the result exceeds 80% of those affected.
It does not become a pathology , but it could well be, or be an indication of it. However, it can create a feeling of low self- esteem or anxiety in some people. That can be a problem. Whether you’re worried about it or it’s something you’ve learned to live with, it’s important to know how to avoid phantom vibration syndrome.
Ways to avoid phantom vibration syndrome
The main reason why this syndrome occurs is because you may have a great dependence on your mobile. Whether you are not right or if you think it is not, try to gradually move your mobile away from you and establish certain habits that end that dependency or make you be less aware of your phone.
Get away from it little by little, use it less
You can leave the mobile in your bag or backpack instead of in your pocket, in a less accessible place. Don’t use the phone at any of the meals, and spend more time with your family. Later you can go further away.
You can even try leaving the phone away from you when you’re sleeping, in another room, and set schedules for certain phone usage . The key is that the time comes when you realize that it’s okay to be away from him and you see things in a different way.
Say goodbye to mobile vibration
It may seem silly to you, but if you remove the vibration of the mobile you will not wait for it to occur. Therefore, configure your mobile so that it only has sound. Thus, the first few times you feel that the mobile vibrates, you will realize immediately without having to check that it is not, and the following times you may begin to neutralize this sensation. The way to do it will depend on your mobile, although you will probably find it in the Settings of your mobile in the Sound and vibration section. You can turn off all vibrate options: on calls, in silent mode, haptic feedback.
You can also try leaving your mobile on silent and only check it from time to time, without being aware of all the notifications that sound.
Use do not disturb mode
Activate the do not disturb mode from time to time, especially at night, so that the sounds and vibrations do not interrupt your rest, but above all so that you do not find yourself constantly on the phone. You can find it in the mobile settings or in the top bar of the mobile, where you can access the functions that you use the most. You can also try airplane mode to disconnect from the Internet from time to time, and especially in places where you don’t need it, such as an event, class, etc.
Mute WhatsApp groups
Another thing you can do is mute the WhatsApp groups, since they may be keeping you on the phone unnecessarily. You can check the new group updates later , without being notified in each message. To do this, just go to the group, click on the 3 points in the upper right and select the option Silence notifications.
Set notifications and other habits
You can also try to silence the device and set notifications to arrive at the same time so you don’t have to check your phone frequently. It does not hurt to uninstall applications that you do not use or that you do not need. It also does not hurt to deactivate certain notifications , such as those that sound the most or those that do not need to be notified. To do this, you can go to the mobile notifications section and set preferences according to the application. If you see them all enabled, which is most likely, uncheck as many as you can.
Find new hobbies
Try a new hobby or activity , in which, of course, you are not going to use your mobile, such as going for a walk, practicing a sport, going to the gym, cycling or signing up for painting classes. Do something you like and discover how you can be well without having your mobile with you. Little by little you will feel better doing other things away from your mobile and you will dedicate more time to yourself, to what you like, which will also help you improve your self-esteem.
You can start with small gestures that will help you forget about your mobile for a while, like the ones we have mentioned, surely you can think of some more!
