Have you ever felt sad and distressed when you had to stay back and complete that boring research paper due the very next day while your friends were all out enjoying that late-night party that you forever craved to attend?
Have you felt lost when you found yourself making no progress in life but everybody you knew had a picture-perfect life on Instagram?
This feeling of Distress and sadness is termed as Fear of Missing out.
What is FOMO?
FOMO, or the Fear of Missing Out, is a psychological phenomenon that leads individuals to experience regret about their life circumstances. It involves feelings of inadequacy and a distorted perception that others are leading more enjoyable and fulfilling lives.
The pervasive influence of social media exacerbates these feelings, as individuals compare their own lives to the curated experiences showcased online.
FOMO can manifest subtly, such as constantly checking message notifications or squeezing in events despite a hectic schedule. These behaviors often stem from the anxiety of not keeping up with the perceived standards of a well-lived life.
Causes of FOMO
FOMO isn't officially considered a diagnosable disorder, but it stems from deep-rooted causes in individuals. The basic need to belong and be included plays a big role in triggering FOMO. When people feel excluded or not part of a desired group, it can lead to emotional and even physical distress.
The constant urge to share every aspect of our lives contributes to FOMO. This urge, heightened by social media, where people showcase seemingly "perfect" lives, can create feelings of inadequacy. However, it's important to note that while social media plays a role, the need to fit in has been around long before the digital age. FOMO is closely tied to the fear of being left out or excluded, even in minor situations.
Research indicates that the brain activity during FOMO is similar to that experienced during anxiety, triggering a fight-or-flight response. In typical situations, our bodies respond to a physical threat, but with FOMO, it's a social threat that puts our brains on high alert, leading to discomfort and distress.
How do you know if you have FOMO?
Cognitive or mental comparison of one’s own life with that of other people.
Obsessive usage of Social Media to check updates on others' lives.
Anxiety, Depression, and distress
Difficulty in concentration
Sleeplessness
Overscheduling
Stress
Unhealthy drive for perfectionism
How to Resist?
Ignore the perfect lives you see on social media: People often forget that what they show on social media is just what they want others to see. They might make their lives look exciting, even if it's not the whole truth. It's important to understand that social media posts may look great but might not reflect reality. Aesthetic enhancements can make ordinary lives seem extraordinary.
Reduce digital distractions like social media and news to be more present in daily life. Cutting back on social media can help you reconnect with yourself and what you love, reducing the chances of feeling FOMO.
Focus on your most important relationships by spending in-person time with loved ones. Friends and family can remind you that you deserve love and acceptance, regardless of what others are doing.
Practice yoga and mindfulness exercises like meditation to cultivate calmness and stay in the present moment. By calming your thoughts and paying attention to your breathing, you may realize that what's causing your FOMO may not be worth your time.
Keep a journal to understand what triggers your FOMO. Identifying the people or situations causing your feelings of missing out can help you consciously step back from those circumstances
Frequently Asked Questions
Is FOMO a diagnosable disorder?
No, FOMO is not officially considered a diagnosable disorder, but it stems from deep-rooted causes and can lead to emotional distress.
How does social media contribute to FOMO?
Can FOMO affect adults, or is it mainly a concern for younger individuals?
How can one resist FOMO?
If you’re struggling with FOMO or feeling overwhelmed by the pressure to keep up with others, it’s okay to ask for help. At Koott, our experienced Malayali psychologists provide online counseling to help you navigate these feelings and find peace. Reach out today—taking the first step toward healing is easier than you think.
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