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MANAGING FEAR OF MISSING OUT (FOMO)
Have you ever felt the gnawing sensation that everyone else is out there having an amazing time while we’re left behind, living better lives compared to yours or having more than you?
In 2004, a new term FOMO (Fear of missing out) was introduced to describe a phenomenon observed on social media. Natalie Christine Dattilo (Ph.D, an instructor of psychology at Harvard) described FOMO as “both the perception of missing out, which triggers anxiety, as well as compulsive behaviours, like checking and refreshing sites, to maintain social connections”.
HOW TO MANAGE FOMO?
Some of the strategies to help you manage FOMO and find a healthier balance in your life are as follows:
1. Understanding FOMO:
Understanding FOMO and how it affects us is crucial before we can overcome it. Before we can conquer FOMO, it’s essential to understand what it is and how it affects us. FOMO is essentially a form of anxiety driven by the fear that others are experiencing rewarding or exciting things without us. It can be fuelled by social media, where we constantly see curated highlights of other people’s lives. Recognizing that FOMO is a common human experience can help you take the first step towards managing it.
2. Limiting Consumption Of Social Media:
FOMO may increase on social networking platforms. While it may be tempting to continuously scroll through feeds, keep in mind that these platforms frequently only present the best moments from users’ lives. By designating certain times of the day to check your social media accounts, you could want to establish limits on your usage. Curate your feed by following accounts that encourage and inspire you rather than those that make you feel inadequate.
3. Practicing Mindfulness:
Mindfulness is a powerful tool to counteract FOMO. By staying present in the moment and fully engaging with your current experiences, you can reduce the anxiety associated with missing out. Mindfulness techniques such as deep breathing, meditation, or simply focusing on your surroundings can help you embrace the joy of the present moment and let go of unnecessary comparison.
4. Developing Self-Awareness:
Cultivating self-awareness is key to managing FOMO. Spend some time thinking about your own values, interests, and goals. Prioritising your own experiences rather than continuously comparing yourself to others is easier when you are aware of what really matters to you. Accept the uniqueness of your journey and concentrate on the things that make you happy and fulfilled.
5. Embracing The Power Of Saying "No":
It’s important to understand that it is okay to intentionally choosing to miss out on certain activities or events in favor of taking care of yourself and engaging in activities that align with your values. Embrace the power of saying “no” without guilt, knowing that you’re prioritizing your own well-being and happiness. Remember, it’s not about missing out on everything but rather about making conscious choices that resonate with your authentic self.
6. Building Genuine And Meaningful Connection:
Sometimes, FOMO arises from a sense of disconnection. Develop and nurture genuine connections with others who value and share your interests. You’ll feel more connected to and satisfied with your personal experiences if you surround yourself with a supportive community. Participate in events and activities that align with your passions so that you can meet real people and make meaningful experiences, long lasting memories as well as genuine connections.
REASON BEHIND FOMO:
FOMO was observed even before the introduction of social media, but social media aggravated the situation as everything is now posted on it through stories or feed. We are now more aware of how other people are spending their time. And we tend to not see the complete picture of a person’s life through social media but just bits and pieces that others want us to see.
The psychology behind FOMO is that humans are social beings. One of the fundamental human needs is a sense of belonging. Social media threatens a human’s sense of belonging and hence trigger a sense of anxiety and activate a similar response in the brain as that of anxiety. Therefore, FOMO activates “flight and fight” response in the human beings.
FOMO management is an ongoing practise that involves self-awareness, careful decision-making, mindful choices and attention to one’s own wellbeing. You can break away from the grips of FOMO and lead a more fulfilling life by comprehending how it works, setting boundaries with social media, practising mindfulness and creating meaningful connections. Keep in mind that your journey is unique and that every experience you undertake presents a chance for growth and self-discovery
If you need professional guidance in this journey, you can book a session with us at Rebuilding Minds.
Author: Muskaan Agarwal (Counseling Psychologist)
