To najczęstsze pytanie, jakie słyszę podczas moich wykładów i szkoleń. Chociaż z reguły to rodzice pytają po czym poznać czy dziecko spędza za dużo czasu w sieci, nałogowe korzystanie z internetu i smartfona może dotyczyć każdego, bez względu na wiek. Jak zatem sprawdzić czy ktoś jest uzależniony od internetu?

Zdjęcie: Daria Nepriakhina on Unsplash

Pierwszy test problemowego używania internetu zaproponowała amerykańska badaczka Kimberly Young w drugiej połowie lat 90. – nazwała go Internet Addiction Test. Od tamtej pory powstało bazujących na nim kilkadziesiąt narzędzi badawczych, czyli – używając bardziej zrozumiałych określeń – specjalnych testów, kwestionariuszy z pytaniami, a naukowcy zaczęli się spierać: czy w ogóle można mówić o uzależnieniu od internetu czy może nie ma czegoś takiego?

Uzależnienie czy zaburzenie?

No właśnie. Teoretycy wciąż dyskutują czy w przypadku nadużywania internetu mamy do czynienia z uzależnieniem czy zaburzeniem. A wielu moich kolegów badaczy mówi o „uzależnieniu od sieci” tylko, gdy nikt nie słyszy i za nic nie przyzna się do tego publicznie. Przeciwnicy używania słowa uzależnienie argumentują między innymi, że w takim przypadku „wyleczenie” kogoś z nałogu polega na całkowitym zerwaniu z daną czynnością. A przecież nie da się w dzisiejszych czasach przestać korzystać ze smartfonu czy internetu. No, przynajmniej byłoby to bardzo wymagające zadanie. Dlatego wielu specjalistów woli mówić o zaburzeniu, czyli sytuacji, która wymaga jedynie wyregulowania. Prawda leży gdzieś po środku. W przypadku wielu z nas nadmierne korzystanie z internetu może zostać wyregulowane poprzez wdrożenie zasad cyfrowej higieny. Jednak są osoby, które przejawiają wszystkie symptomy uzależnienia behawioralnego wskazywane przez Światową Organizację Zdrowia w aktualnej klasyfikacji chorób ICD-11. Przedstawię je Wam i od razu przefiltrujmy je przez nasze doświadczenia z korzystaniem ze smartfonów i innych narzędzi z dostępem do internetu – bo przecież nie chodzi w tym wszystkim o samo urządzenie dające dostęp, choć i one potrafią być piekielnie kuszące, ale o „substancję”, którą sobie przez to urządzenie sączymy, czyli internet. (Podobnie jak alkoholikowi nie wystarczy sama butelka, on pragnie jej zawartości.) A zatem, zmierzmy się z tymi symptomami od WHO:

  • Silne pragnienie wykonania pewnych czynności lub wręcz poczucie przymusu – czyż nie musimy, ale absolutnie musimy sprawdzić maile podczas mycia zębów albo na spacerze? Jest na pewno bimbalion poważnych powodów, dla których tak zabiegane osoby jak my muszą optymalizować czas i sięgać po smartfon w różnych dziwnych momentach. Muszą, rozumiecie.
  • Trudności z samokontrolą i powstrzymaniem się od wykonania – niby wiemy, że za dużo korzystamy, obiecaliśmy sobie wprowadzenie pewnych zasad korzystania z sieci, ale nie potrafimy się kontrolować i dotrzymać tych obietnic złożonych sobie czy bliskim.
  • Zaistnienie zjawiska tolerancji – brzmi podejrzanie, jaka tolerancja? Ale zaraz zrozumiecie. O zjawisku tym mówimy, gdy mamy do czynienia z sytuacją, w której aby utrzymać ten sam poziom satysfakcji z wykonywania danej czynności czy zażywania substancji, musimy jej otrzymać więcej. To nasz mózg przyzwyczaja się do poziomu bodźca i z czasem chce go więcej. Wspominałam Wam już w innych postach, że mózg jest naszym największym wrogiem w walce o cyfrową higienę. Chce więcej dopaminy bez względu na jej źródło. Najchętniej zrobiłby z nas internetowe zombiaki. Przykład zjawiska tolerancji? Jakiś czas temu wystarczało Wam przeskrolowanie fejsa przez 5 minut. Dzisiaj zajmuje to już kwadrans, może nawet pół godziny i wciąż wychodzicie z poczuciem, że jeszcze nie wszystko ogarnięte. Ach, ten słynny zap****ol na fejsie. Znacie to?
  • Utrata zainteresowań oraz przyjemności istniejących przed uzależnieniem się – ten punkt wymieniam w pierwszej kolejności, gdy rodzice zadają mi pytanie: po czym poznać, że moje dziecko używa za dużo gier/internetu? Utrata zainteresowań. Nie tylko dlatego, że świat online wydaje się często ciekawszy niż offline i na dodatek dzieciaki w ogóle nie stosują tego podziału online/offline, więc nawet nie operują na poziomie: ach, za długo byłem w świecie online, wyloguję się do życia. Pfff, okay, boomer. Ale też dlatego, że po prostu każda czynność kosztuje czas. Jak słusznie podsumował na moim szkoleniu 13-latek (pozdrowienia dla Pawła z Opola!), dzień jest jak pizza. Jak wykroisz za duży kawałek na Fortnite, to z roweru nici. Osoby uzależniające się stopniowo rezygnują z dotychczasowych zainteresowań czy przyjemności na rzecz bycia w sieci. I jest to jeden z symptomów, które mogą zaobserwować osoby bliskie.
  • Uporczywe powtarzanie pewnych czynności mimo bezspornych dowodów na ich destrukcyjny wpływ na zdrowie oraz stosunki społeczne – prosty przykład tego symptomu zobaczycie na drogach w postaci kierowców korzystających z telefonu w czasie jazdy. Wolicie inny? Zabieranie ze sobą towarzystwa do łóżka, czyli swingers party: Was dwoje i Wasze smartfony. Pomimo świadomości, że to fatalnie wpływa na jakość snu.
  • Wystąpienie zespołu abstynencyjnego – czyli złe samopoczucie wywołane brakiem dostępu do tego, co nas uzależnia. Klasycznym przykładem jest syndrom FOMO, o którym piszę tutaj.

Właściwie każdy z tych punktów wymaga osobnego omówienia i z czasem znajdą się one na tym blogu, ale dzisiaj przedstawiam Wam te symptomy, aby pokazać, że problemowe używanie internetu spełnia cechy uzależnień od czynności. I szczerze mówiąc, z punktu widzenia codziennego życia przeciętnego użytkownika sieci, mało istotne są akademickie spory czy uzależnienie od internetu istnieje czy to tylko zaburzenie. Istotne, aby ten problem w ogóle zauważyć. Wtedy można coś z nim zrobić dalej.

Test uzależnienia od internetu

Moją misją jest przybliżanie kwestii związanych z e-uzależnieniami i mówienie o nich jak najprostszym językiem. Dlatego nie polecę Wam tutaj realizowania badań naukowych czy testów psychologicznych we własnym domu. Jak by to zresztą miało wygłądać? Kochanie, chodź no tutaj, mamusia zrobi Ci skalę FOMO, „ajat”, „puji”, a potem kakałko. Sądzę, że wątpię, żeby polecanie tutaj profesjonalnych narzędzi badawczych miało jakiś praktyczny sens. Chętnych odsyłam w przypisach pod tekstem do publikacji, w których możecie poznać bliżej te narzędzia.

Sama zaś proponuję Wam zrobienie szybkiego testu, który w swojej książce „Cyfrowa Demencja” przytacza Manfred Spitzer, opierając się zresztą na profesjonalnych testach problematycznego korzystania z internetu (w tym konkretnym przypadku to Compulsive Internet Use Scale, wg Meerkerk i in, 2009). A zatem, ołówki w dłoń i zaznaczacie sobie odpowiedzi na poniższe pytania, przydzielając im punkty: nigdy – 0; rzadko – 1; czasami – 2; często – 3; bardzo często – 4.

  1. Jak często masz trudności z zakończeniem korzystania z internetu?
  2. Jak często kontynuujesz surfowanie mimo, że chciałbyś jej już zakończyć
  3. Jak często osoby z Twojego otoczenia zwracają Ci uwagę, żebyś rzadziej korzystał z internetu?
  4. Jak często wolisz spędzać czas w internecie niż z bliskimi?
  5. Jak często śpisz krócej z powodu spędzania czasu w internecie w godzinach snu?
  6. Jak często myślisz o internecie nie będąc online?
  7. Jak często cieszysz się na myśl o kolejnym wejściu do sieci?
  8. Jak często sam dochodzisz do wniosku, że powinieneś spędzać w sieci mniej czasu?
  9. Jak często próbowałeś bezskutecznie ograniczyć czas spędzany w internecie?
  10. Jak często załatwiasz pospiesznie obowiązki, by ponownie wejść do sieci?
  11. Jak często zaniedbujesz swoje obowiązki, bo wolisz spędzać czas w sieci?
  12. Jak często wchodzisz do internetu, gdy czujesz się przygnębiony?
  13. Jak często uciekasz do sieci, gdy masz jakieś problemy lub zły nastrój?
  14. Jak często czujesz się przygnębiony, frustrowany, odczuwasz niepokój, gdy jesteś poza zasięgiem internetu?

No i ile Wam wyszło? Spitzer pisze, że wszystko powyżej 28 punktów to lampka alarmowa. W momencie pisania tego wpisu sama osiągam wynik dokładnie graniczny, czyli owych 28 punktów. Ale bywało znacznie gorzej – jak śpiewają w jednym polskim klasyku lat 90. „byłam taaaam, ja to wieeeeem”.

Używam za dużo internetu i co z tym zrobić?

Przede wszystkim chcę Was uspokoić: jest nas więcej niż nam się wydaje. Kogo? Anonimowych smartfonoholików. Pandemia i społeczna izolacja wrzuciły nas na jeszcze głębszą internetową wodę i nie ma się co dziwić, że przyzwyczailiśmy nasz mózg, że ciasteczka z dopaminką w postaci mediów społecznościowych i innych „cyfrowych dobrodziejstw”, jak zabawnie nazywają to niektórzy uczeni, serwowane są cały dzień. Dlatego wynik przytoczonego wyżej testu może się różnić w zależności od tego, czy robimy go na przykład w środku zimy, kiedy wybór pomiędzy inhalacją wieczornym smogiem a klikaniem w sieci na kanapie (oczywiście czegoś mądrego i rozwijającego, hehe, my, dorośli, robimy tylko takie rzeczy w sieci, prawda?) często jest na korzyść kanapy. Naszemu mózgowi znacznie trudniej trzymać się na wodzy, gdy mamy mało alternatyw. Jest zaprogramowany na pozyskiwanie przyjemności i kieruje naszą uwagę na najprostsze źródło. A smartfon dla wielu jawi się jako prostsze niż spacer w uroczej marcowej aurze. Ale jeśli powtórzycie test latem, kiedy spędzamy więcej czasu na dworze (wersja dla Małopolan: na polu), wyniki mogą być inne. Nasz mózg łatwiej kieruje uwagę na inne źródła przyjemności. Zimne prosejko jednym, chwila świętego spokoju na orbicie piaskownicy drugim. Każdemu według zasług!

Gdy jednak odpowiemy sobie szczerze, że używamy za dużo internetu albo stwierdzimy, że nasze dziecko siedzi za długo przy komputerze czy smartfonie – co wtedy? Dobra wiadomość jest taka, że naprawdę wiele można zrobić samodzielnie, wprowadzając zasady cyfrowej higieny, takie jak kontrola czasu spędzanego w sieci, świadome pozostawanie poza siecią, wymyślanie sobie lub dziecku aktywności bez użycia internetu (tak, w dzisiejszych czasach wielu z nas musi to świadomie zaplanować). Szczegółowe zasady higieny cyfrowej i przykłady ich zastosowania podaję w tym wpisie i koniecznie musicie tam zajrzeć. Ten post jednak chcę skończyć pozytywnym przesłaniem: nie kajajcie się przesadnie, że zdarzają Wam się internetowe „ciągi”. Lepiej nie będzie. Nowe technologie przenikają kolejne dziedziny naszego życia. Wielu z nas, jak ja, wykonuje pracę, która wymaga codziennego wielogodzinnego kontaktu z ekranem i siecią. Dzieciom też się nie dziwmy. Internet jest przecież taki kuszący i atrakcyjny! To, że nas kusi i uwodzi nie jest niczym wstydliwym. Powodem do wstydu jest nie podejmowanie żadnych działań w celu radzenia sobie z tymi pokusami. Dlatego nie wstydziłam się Wam przyznać, ile mi wyszło punktów w powyższym teście. Zachęcam Was do zapoznania się z tekstem o wprowadzaniu cyfrowej higieny. Może nawet skusicie się na cyfrowy detoks?

A jeśli to nie zadziała i poczujecie, że potrzebujecie wsparcia profesjonalisty, nie zwlekajcie z udaniem się do terapeuty. Coraz więcej terapeutów uzależnień specjalizuje się w zaburzeniach w korzystaniu z internetu, zwłaszcza, że WHO w najnowszej klasyfikacji chorób, ICD-11, umieściło uzależnienie od gier cyfrowych. A takie nowe pozycje zawsze generują podaż usług. I dobrze. Na zdrowie!

Gdzie możecie przeczytać więcej o profesjonalnych narzędziach do badania problemowego korzystania z internetu?

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