FOMO-FEAR OF MISSING OUT
WHAT IS FOMO?
The perception that other people are having fun, experiencing new things, or living a better life than you is referred to as FOMO-the fear of missing out.
Research suggests that Fomo is an aspect of anxiety, as it depicts a behavioral strategy to always stay in social connection, aimed at relieving the excessive worry.
DO I HAVE FOMO?
FOMO appears to be a universal phenomenon, having been investigated and supported as a valid construct in numerous countries and languages.
Following populations are the most vulnerable:
- Adolescents and young adults: who are sensitive to peer pressure , are among the groups that are more likely to experience FOMO.
- Active social media users: particularly when exposed to the curated often fake experiences of others.
- Social anxiety & low self-esteem: people who suffer from social anxiety or low self-esteem experience FOMO more frequently, because their feelings of inadequacy can heighten their fears of being excluded.
- Narcissists: due to their increased need for social validation & grandiosity, such people are more susceptible to the fear of missing out.
- Isolated people: people who are lonely or isolated are at a higher risk as they yearn for connection.
IS FOMO AFFECTING MY MENTAL HEALTH?
There is a lasting impact on mental health ranging from sadness to negative self-perception, loss of confidence and a desire for immediate gratification. These feelings are made worse by cultural expectations regarding active social lives.
It presents in the form of, “I am continuously online in order to not miss out on anything” and “I fear not to be up-to-date in my social networking sites.”
As people compare their own lives on social media to the carefully curated lives of others, FOMO takes a toll on mental health by making people anxious and lowering their sense of self-worth. Ironically, people who suffer from FOMO may also experience social withdrawal as a result of their fear of not being good enough leading to loneliness & sadness.
People may also engage in risky behaviors for peer validation, and the routine of frequently checking social media can disrupt sleep patterns, further aggravating mental health issues.
HOW TO DEAL WITH FOMO:
- Prioritizing values: Re-evaluating your priorities and concentrating on activities that align with your values rather than attempting to keep up with others.
- Time management: You can effectively manage Fomo by limiting the time you spend on social media and setting a timer for each day.
- Gratitude: Appreciating the present moment, enables you to shift your perspective to mindfulness and gratitude and helps reflect on the positive aspects of your life.
- Offline activities: FOMO can be reduced by participating in offline activities like practicing healthy hobbies or in-person connections.
- Stop comparison: To avoid comparing yourself to others, remind yourself that social media frequently presents a dramatic reality to the world in order to attract attention and gain followers.
- Seek professional help: If the fear of missing out is disrupting your daily activities and has a significant impact on your mental health, consulting a therapist can provide individualized support strategies.
A WORD FROM MENTAL NURTURING:
FOMO is an important psychological construct in the digital age. It has been examined and validated globally with several psychological scales, as well as with physiological monitoring.
Support has been established for FOMO in relation to higher levels of problematic smartphone use, development of severe anxiety, depression and lower levels of perceived quality of life.
As social media showcases idealized representations of life, it plays a significant role in fostering negative comparisons and feelings of inadequacy. Fear of being left out of events can be driven by a fundamental desire for social connection.
If you face this fear frequently, it can have a lasting impact on how you feel about yourself. Its effects on mental health can be made easier with an understanding of the risk factors and the strategies to manage the fear.
RESOURCES:
1- Elhai JD, Yang H, Montag C. Fear of missing out (FOMO): overview, theoretical underpinnings, and literature review on relations with severity of negative affectivity and problematic technology use. Braz J Psychiatry. 2021 Mar-Apr;43(2):203-209. doi: 10.1590/1516-4446-2020-0870. PMID: 32401865; PMCID: PMC8023172.
2- Akbari M, Seydavi M, Palmieri S, Mansueto G, Caselli G, Spada MM. Fear of missing out (FoMO) and internet use: A comprehensive systematic review and meta-analysis. J Behav Addict. 2021 Dec 17;10(4):879–900. doi: 10.1556/2006.2021.00083. Epub ahead of print. PMID: 34935633; PMCID: PMC8987430.
3-
Dam VAT, Dao NG, Nguyen DC, Vu TMT, Boyer L, Auquier P, Fond G, Ho RCM, Ho CSH, Zhang MWB. Quality of life and mental health of adolescents: Relationships with social media addiction, Fear of Missing out, and stress associated with neglect and negative reactions by online peers. PLoS One. 2023 Jun 7;18(6):e0286766. doi: 10.1371/journal.pone.0286766. PMID: 37285351; PMCID: PMC10246797.
Written by:
Hooria Jannat Javed,
Medically reviewed by:
Dr.Saba Munir, MBBS
On November 26, 2024
