In the modern age, such an issue as FOMO or a strong fear of missing something – and especially of an event – is something that many people are prone to, particularly the internet/mobile social networks users. FOMO can have negative effects on people’s self-esteem and even lead to stress or depression so it is necessary to comprehend its causes, consequences on a person’s mental state and how to cope with it effectively.
What is FOMO?
FOMO is an abbreviation of “fear of missing out” usually refers to a psychological state that expresses discomfort over the occurrence of enjoyable events in the absence of the individual. This is mainly as a result of the visibility of social media where people only post their best moments making one wish to live in someone else’s world.
FOMO is not a novel concept but it’s resurgence comes from the increase in popularity of social networks which has high addictiveness and brought about continuous feelings of envy. These days, FOMO is frequently mentioned as a primary source of anxiety disorder and distress, especially in the populations with social media interactions who are always active on Instagram, Facebook, and among others.
The Psychological Impact of FOMO
FOMO is no settling emotion; it can also cause serious mental health issues:
- Anxiety and stress: The incessant fear of missing out on experiences might be a cause of excessive anxiety. When someone feels this way or compares herself to other, it gives rise to stress because the person is likely to feel worse.
- Reduced Self-Confidence: FOMO frequently aggravates self-inflicted nagging doubts. Observing other people’s productive and happy time often makes a person feel that they are not doing much hence low self-esteem.
- Lower Life Satisfaction: Where FOMO is present, there is often an inventory of what is absent thus the affected people, more often than not, fail to enjoy their lives. This concern with what others think prevents people from enjoying the present moment.
- Clinical depression: A variety of feelings can be occurring within an individual with chronic FOMO such that the individual even experiences depression, more so if that individual has issues with self-esteem. There is often a picture of an idealized life on the internet that everybody seems to be living except of oneself, which enhances depression.
The Role of Social Media in FOMO
FOMO thrives, thanks to the influence of social media. Social media applications such as Instagram, Facebook, and TikTok compel people to showcase highlights of their life which tends to look like a constant stream of joy, achievement, and enjoyment. Nevertheless, this inclination towards self-idealization rarely matches with actual day to day life.
- Curated Content: Most of people only shows the best time of their lives, thereby creating a false impression. As a result, other people tend to assume that one’s life is better or more adventurous than the other’s.
- Algorithmic Reinforcement: Posts on social media are displayed very often after they have been liked and commented on many times encouraging the viewers to feel as if there is this intriguing content that only them are privy too.
- Enhanced Connectivity: Though technology brings people closer together, it also means that the tide of alerts and messages will make it impossible for anyone to switch off. This induces a state of being always ‘switched on’, which perhaps increases FOMO.
How to Identify FOMO
The first step to dealing with FOMO is to accept and recognize its presence. Here are a few indicators:
- Sociable Addiction: If one finds the need to log into their social media updates frequently to the extent of doing it on every free moment available, chances are there is FOMO.
- Discontent or Unhappiness After Smashing: If the syndrome makes one ever resentful or unhappy after self-admiring with plethoric images, she may be suffering from self-deprecation.
- The Present is Hard to Enjoy: One’s present enjoyment may be threatened by the fear of missing an upcoming yet to be experienced situation. Such is FOMO.
- Engaging or Spending Money That No One Needs to Entertain Herself: One of the classic symptoms of FOMO is looking for events, and clothes, or paying for most stuff even where it is not necessary.
Strategies to Overcome FOMO
Even if FOMO appears to be the only thing on everybody’s minds, thanks to modern psychology, there are reasonable ways to control and ease the feeling:
- Control The Time Spent On Social Media – Restraining oneself concerning social media may help in limiting the effects of FOMO. For example, try limiting your screen time to a certain number of hours in the day, or allocating certain hours in the day for checking social media.
Apps like Screen Time (for iOS) or Digital Wellbeing (for Android) can also be used, as they limit and control usage. - Gratitude – Thankfulness is a way to tackle the issue and replace it with its positive alternative which is the focus on the present. Spare some time, every day, to appreciate the positive aspects in your life and the effect of FOMO on your psychological state will definitely be reduced.
A gratitude journal can quite effective. Every day, state three significant things that made you feel grateful, no matter how tiny they seem. - Prioritise Daily Interaction – Social media is a wonderful tool for communication with many, but real-life interaction is usually more rewarding. Try to make an effort to meet your friends or family outside. Non-screen time and deeper engagement help tackle loneliness and feelings of exclusion.
Do things that such as cooking with friends, making a hike, or going to a museum, during which you can be completely present. - Specify Goals and Aims – FOMO comes from comparative achievement, rather than oneself. One can manage one’s goals and more focus on personal endeavours rather than seeking approval from other sources.
Set simple and realistic goals in all contexts that are important to you, whether it is health, career or personal development. - Digital Detox Timely – Social media is always engaged with new content; therefore, it gives you no chance of going through any self-reconstruction. You may implement a no social media policy on one day in a week or even consider going off the social media for that weekend.
Instead, Use this time to do activities that you indulge in and enjoy doing them provided for instance reading writing or doing any hobby of your choice. - Avoid Negative Self-Talk – Where you experienced either an inferiority complex or feelings of jealousy, write down these thoughts. Bear in mind to ask yourself – “is the opinion rational, or is it just me making assumptions?”
Since cognitive reframing allows you to put comparisons aside, this technique also encourages you to concentrate on the bright side of things in your life. - Work On Being Present – Mindfulness based practices for relaxation, such as deep breathing exercises or meditation reduce anxiety and help one stay in the present. It provides the ability to be aware of oneself, such that negative thinking has less hold on an individual.
Calm or Headspace are examples of meditation applications which incorporate recorded meditations that are useful for people in their initial stages of learning.
Conclusion
Dealing with FOMO can be quite hard, particularly at this time of social media, which, in turn, favors a bunch of photo-shopped images. But all thanks to useful techniques; it is possible to fight against FOMO and develop a healthier, more forward-looking perspective. Instead of worrying about what someone else is doing, making meaningful relationships, defining one’s own success, and being grateful helps in conquering the fear of missing out and relishing each moment as it arrives.
