FOMO is an emotional response to the fear of missing out.
FOMO is a relatively new psychological disorder that has contributed highly to the increased incidences of depression and anxiety. Though people always had this fear of missing out, it was mostly episodic, once in a while, but with social media, FOMO has become a constant feeling.
With social media displaying perfectly filtered lives, people often think others are living better and happier life. This often leads to feelings of envy, stress, dissatisfaction, and depression. People only share the good parts of their lives on social media and this can often trigger feelings of inferiority, loneliness, and even rage.
Further research also revealed that FOMO can lead to mental health disorders, and impact the social functioning of people, sleep, academic performance, and productivity. It is important to note that most people experience FOMO to some degree at some point time in their life. But this feeling is more common among growing teens and young adults.
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FOMO and social media
Recent research has highlighted that social media can heighten anxiety by constantly pushing details about other people’s lives. It can also intensify the fear of missing out and result in low mood and poor life satisfaction. The study showed that seeing photos of friends having a good time together can trigger feelings of missing out. Another study found that the emotions associated with FOMO can also increase the risk of depression, anxiety, and risky behavior.
How to manage FOMO?
FOMO has become a global epidemic today and the consequences of this intense feeling are not favorable to our mental as well as physical health. Thankfully, there are simple and easy tips that can help you manage your FOMO.
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5 ways to manage FOMO
Take a break from social media
A 2018 study revealed that social media addiction is a big trigger for depression and loneliness. The same study also claimed that limiting the use of social media by just 30 minutes per day can result in improved mood and lower levels of depression and loneliness. You can also delete social media apps to break free from the cycle of social media addiction.
You can engage in other activities like reading a book, meeting a friend, going for a walk, or practicing a hobby. Volunteering for a cause is also proven to have positive effects on mental health.
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Change Your Focus
Scrolling through the unending updates in the feed can trigger feelings of FOMO, depression, and low life satisfaction. One of the simplest ways to navigate these negative feelings is by changing your focus and your attitude.
Rather than getting jealous for not living up, you can add the things that make you inspired to your dream board. Whether it is a dream job or foreign vacation or a loving partner or a fit body, make it your goal and mark it in your dream book. You can also follow influencers who inspire you to live a healthier and happier life.
Seek Out Real Connections
Though it might seem that people who have a lot of followers or friends on social media are very popular, the reality is very different. Studies show that people who are highly active on social media lack real connections and are often the loneliest people.
In addition to that, studies have shown that having real connections can benefit your physical and mental health. Studies have also highlighted that a smile can enlighten a person’s mood, a hug can release good hormones in the body and physical touch can help in strengthening the bond.
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Practice Gratitude
The benefits of practicing gratitude are supported by scientific shreds of evidence. Studies have shown that people who practice gratitude journal writing often experience better moods, improved emotional regulation, and increased feelings of happiness and positivity. It further aids in improving sleep and reduces stress and burnout.
The practice of gratitude writing is very simple. Maintain a diary and make it a point to write at least three things that you are grateful for. It can be something as simple as the food you eat or the little things you have. Practicing this habit helps you to see the good things in life.
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Avoid comparisons
Discontentment often results from comparison. If you find yourself comparing your life to someone else’s then stop your roll of thoughts right then and there, because a picture cannot tell you the whole story. So, rather than concluding that someone else is living a better life than you, be grateful for the life you have.
It is very common among young people to compare their lives with celebrities or influencers. This results in feelings of low self-esteem, inferiority complex, discontentment, negative body image, and depression. So, stop comparing your life to the filtered and edited photos you see on social media.
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Your Takeaway!
Fear of missing out is a real issue and to manage this, one must first acknowledge the problem. Many of us diss these issues and put our emotions under the blanket. But that is not the right way to deal with your emotions. It is important to understand that these feelings tend to build up over time creating a big wave that comes out as a tsunami. So, you need to resolve these feelings in the right way. In addition to the aforementioned tips, yoga, meditation, mindfulness, exercise, and the right diet can also help.
Ayurvedic doctor’s opinion
The fear of missing out (FOMO) is a pervasive issue that affects many millennials. It can be challenging to manage, but there are several effective strategies that you can implement to deal with FOMO in your life.
Firstly, it is essential to acknowledge that social media is a significant contributor to FOMO. Research shows that excessive use of social media can lead to feelings of envy and anxiety, which can worsen FOMO (Verduyn et al., 2015). Therefore, it is crucial to limit your social media use, especially if you find that it triggers FOMO.
Another effective strategy to deal with FOMO is to practice mindfulness. Mindfulness helps you focus on the present moment and can help you appreciate what you have instead of fixating on what you are missing out on (Lomas et al., 2017). Incorporating mindfulness practices into your daily routine, such as meditation or breathing exercises, can help you manage FOMO effectively.
Additionally, research suggests that having a sense of purpose can help combat FOMO. When you have a clear idea of your goals and priorities, you are less likely to feel like you are missing out on something. A study conducted by Kossowska et al. (2018) found that having a sense of purpose was negatively associated with FOMO.
Finally, it is crucial to remember that everyone experiences FOMO to some extent, and it is entirely normal. However, it is essential to manage FOMO effectively to avoid feeling overwhelmed or anxious. By implementing these strategies, you can learn to manage FOMO and live a more fulfilling life.
In conclusion, FOMO is a prevalent issue that affects many millennials, but it is not insurmountable. By limiting social media use, practicing mindfulness, and having a clear sense of purpose, you can effectively manage FOMO. Remember, FOMO is entirely normal, and everyone experiences it to some extent. The key is to manage it in a way that allows you to lead a happy and fulfilling life.
References:
Kossowska, M., Jaśko, K., Bar-Tal, Y., & Szastok, M. (2018). The role of purpose in life and social support in the relationship between envy and fear of missing out and life satisfaction. Personality and Individual Differences, 120, 247-252.
Lomas, T., Medina, J. C., Ivtzan, I., Rupprecht, S., Hart, R., & Eiroa-Orosa, F. J. (2017). The impact of mindfulness on well-being and performance in the workplace: An inclusive systematic review of the empirical literature. European Journal of Work and Organizational Psychology, 26(4), 492-513.
Verduyn, P., Ybarra, O., Résibois, M., Jonides, J., & Kross, E. (2015). Do social network sites enhance or undermine subjective well-being? A critical review. Social Issues and Policy Review, 9(1), 61-88.
