Phantom vibration syndrome: Do you constantly hear your cell phone even though it isn't ringing?

Something rings or vibrates. You automatically glance at your smartphone. Huh, there's nothing there? But I was so sure... You know what that means? Then you probably suffer from what's known as phantom vibration syndrome. This describes the feeling that your phone is vibrating with a call, message, or other notification, even though it isn't actually doing so.

We used to only make phone calls and send the occasional text message on our cell phones. From expensive ringtones to downloadable apps like WhatsApp and Candy Crush, the internet has revolutionized cell phone use and given us countless new features. But with all these options comes a looooot of time spent in front of screens. And – as we all know – that's not always good for us.

Serious medical phenomenon: Phantom vibration syndrome

One of the symptoms of too much screen time can be phantom vibration syndrome. This is a so-called tactile hallucination—we imagine we're feeling something. The sensation is caused by small, unconscious muscle twitches that we misinterpret as smartphone vibrations.

But why do we think our phone is vibrating when it isn't? This has to do with the way our brain works: it reacts to stimuli. In the case of phantom vibrations, the stimulus isn't actually there—but we expect it. This is probably because the smartphone is constantly vibrating with all sorts of notifications. If it stops moving for a moment, we constantly expect another call or push notification from our favorite app.

What science says about phantom vibrations

In the worst case, this seemingly harmless phenomenon can lead to mental illnesses such as anxiety disorders or depression. A study among Indian students shows how widespread it is: According to the study, approximately 70 percent suffer from phantom vibration syndrome.

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Another study , this time from the University of Michigan in the USA, also addressed this topic. The researchers found that phantom vibrations are linked to smartphone addiction. People who are emotionally stable and use their phones consciously are less likely to become addicted and thus constantly hear or feel the apparent vibrations.

Constantly waiting for the next smartphone notification? What you can do

If you find yourself staring at your phone screen waiting for a message or call, you might want to rethink your smartphone usage. These tips might help:

1. Track your screen time

Most smartphones have a feature that precisely measures which apps you use each day and for how long. It can be very helpful to take a closer look at what you spend how much time on.

2. Set limits

If you notice that certain apps are real time-wasters and are making you addicted, you can set time limits in the settings for how long you want to use them each day – as soon as this time is reached, your smartphone will block the app.

3. Put your phone away

Or you can do your digital detox completely analogue – and leave your smartphone in the next room. We often automatically reach for our phones while watching TV (hello second screen!) and surf the web at the same time. If you don't have the device within reach, you'll at least make it much more difficult.

4. Turn off push notifications

Apps are constantly vying for our attention. They particularly like to do this with constantly popping push notifications. When you reinstall a new app, there are usually quite a few of these notifications pre-installed. Think carefully about which apps you really want to hear from all the time.

Messenger services and breaking news from news apps may provide real added value – but do you really need multiple notifications a day about super deals from some online store where you've only ordered once and probably returned everything? No? Then that's enough! The less your smartphone actually rings and vibrates, the less you'll be constantly waiting for it to do so.

mbl Brigitte

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