There are a number of steps you can take to get your Internet use
under control. While you can initiate many of these yourself, it’s important
you get some outside support as well. It can be all too easy to slip back into
old patterns of usage, especially if you use the Internet heavily for work or
other important activities.
Ø Recognize any underlying problems that may
support your Internet addiction. If you are struggling with depression, stress, 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 yourself? Recognize if you need to address treatment in these areas or
return to group support meetings.
Ø Build your coping skills. Perhaps blowing off steam on the Internet
is your way of coping with stress or angry feelings. Or maybe you have trouble
relating to others, or are excessively shy with people 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.
Ø 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 friends and family. If you are shy, try finding common
interest groups such as a sports team, education class, or book reading club.
This allows you to interact with others and let relationships develop
naturally.
Modify your Internet use step by step:
Ø To help you see problem areas, keep a log of how
much you use the Internet for non-work or non-essential activities. Are there
times of day that you use the Internet more? Are there triggers in your day
that make you stay online for hours at a time when you only planned to stay for
a few minutes?
Ø Set goals for when you can use the Internet. For
example, you might try setting a timer, scheduling use for certain times of
day, or making a commitment to turn off the computer, tablet, or smartphone at
the same time each night. Or you could reward yourself with a certain amount of
online time once you’ve completed a homework assignment or finished the
laundry, for instance.
Ø Replace your Internet usage with healthy
activities. If you are bored and lonely, resisting the urge to get back online
can 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.
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