Internet abuse or internet addiction is not an official disorder listed in the Diagnostic and Statistical Manual (DSM.) Similar to a shopping addiction or a gambling addiction, if you suffer from an "internet addiction" you may exhibit behaviors similar to someone who suffers from an addiction to alcohol or drugs. The best way to fight internet addiction is to set a healthy boundary with yourself about using the internet.
Step 1
Assess how much you use the internet and for what purpose. Review your use over a 24 hour period by recording each time you use the internet. This includes internet use on your phone or personal digital assistant (PDA.)
Step 2
Reduce your internet use. Like a substance, eliminating your use altogether may incite panic and drive you back to using it at the same rate. Review your assessment and cut in half. For example, if you typically use the internet 8 hours a day, try to reduce it to 4-6 hours. The goal is to reduce your usage to only when it's necessary or only as needed.
Step 3
Think about how your internet use may be affecting those around you. Think about what tasks are not being handled while you're online, particularly if you have a family. Sit down and talk to your family members or friends about how your internet usage makes them feel.
Step 4
Find an activity to replace the need to use the internet when you're not working or performing vital tasks online. Consider joining a gym or developing a hobby.
Step 5
Start a journal. Record your activities and how you feel each day particularly once you start to reduce your internet use. Use your journal to record your thoughts and feelings when you get the urge to go online. Ask yourself why you need to go online, what else you could be doing and how you will feel if you don't go online.
Step 6
Get support when you need it. Find a therapist to help you work through your feelings about the internet. Consider finding a support group for others with internet addictions or addictive behaviors.
