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FOMO - Fear of Missing Out
You know that feeling you sometimes get when you're scrolling through social media and suddenly feel the urge to do "everything everywhere all at once"? That's FOMO, the "Fear of Missing Out". It often hits hardest on a Saturday evening as you sit on the sofa, watching friends and acquaintances share their exciting adventures online. But what exactly is behind this phenomenon, and why does it exert such a powerful influence on our lives?
In this article, we delve deeper into FOMO, exploring its psychological roots and its impact on our lives. Ready to learn more and discover strategies to get a handle on FOMO? Then read on.
The fear of missing out
FOMO stands for "Fear of Missing Out" and describes the fear of missing out on exciting events or important information. This phenomenon was first described in 1996 by marketing strategist Dan Herman in connection with the increased use of mobile phones, text messaging and social media. In today's social media era, we are constantly bombarded with images of friends enjoying parties, travelling, or hitting life milestones like having babies, building houses, or getting promotions. It's no surprise that we often find ourselves wondering: am I missing something?
The psychology behind the fear: Why does FOMO affect us?
While "FOMO" is a modern term, the concept has existed as long as humans have been living in communities. The need for social connection and acceptance is deeply rooted in our evolutionary history – it provided an important survival advantage in the days of sabre-toothed tigers and other dangers. If we learn that we have missed an important social event, this can trigger a fear of being excluded from the community. In the past, this meant staying informed about news and events in our village or town. Today, social media keeps us updated around the clock, thereby creating constant pressure to stay in the loop.
Social media and its role in FOMO
Social media has elevated FOMO to new heights. Platforms such as Facebook, Instagram and Twitter give us a window into the lives of others – anytime and anywhere. We see photos of friends at concerts we couldn't attend or colleagues dining at fancy restaurants we've yet to visit. This constant exposure to others' activities can intensify feelings that our own lives are somehow less exciting or fulfilling. However, social networks usually only showcase the highlights of other people's lives, leading to unrealistic expectations and unhelpful comparisons.
Where once we might have read a daily newspaper and moved on, today we find ourselves endlessly scrolling. Social media algorithms amplify this effect by showing us the content we engage with most. This keeps us on the platform even longer, exposing us to even more of the events and experiences we may have missed.
How FOMO influences our lives
FOMO can impact our lives in many ways. On the positive side, it can motivate us to try out new things and be more active. However, it can also have negative consequences, such as stress, dissatisfaction and the nagging feeling of not doing enough. Here are some of the most common effects of FOMO:
1. Stress and anxiety
The constant pressure to always be present and not miss anything can trigger significant stress and anxiety. It also becomes harder to relax and embrace downtime. Unsurprisingly, FOMO has been linked to an increase in depression, anxiety and a reduced quality of life.
2. Dissatisfaction with your own life
Regular exposure to the exciting experiences of others can lead to dissatisfaction with our own lives. We unconsciously compare ourselves to others, often feeling that our own lives are less fulfilling or exciting.
3. Superficial social relationships
Although FOMO is triggered by the need for social acceptance and belonging, it can cause our social relationships to suffer. Constant comparisons and the distraction of screens can lead us to invest less time and energy in real social interactions. This can put a strain on existing relationships and make it difficult to establish new friendships.
Strategies for overcoming FOMO
Fortunately, there are effective strategies to manage FOMO and lead a more fulfilling life:
1. Mindful use of social media
A more careful approach to social media can help to reduce FOMO. Try to limit your time on these platforms and make conscious decisions about when and how you use them. Also, switch off notifications – or even your mobile phone completely – and take regular breaks from social media.
«We have enough time if we use it properly.»
– Johann Wolfgang von Goethe
2. Focus on the here and now
Practise "savouring the moment" by focusing on the here and now. Mindfulness practices such as meditation and yoga can help focus your attention on the present and calm your thoughts.
3. Practise gratitude
Gratitude can help you overcome FOMO and shift your focus to the positive aspects of your own life. Take some time every day to think about the things you're grateful for. A gratitude journal can also help. This not only reduces FOMO, but can also help you to cope better with stress.
4. Set priorities
Reflect on what truly matters to you and set clear priorities. FOMO often stems from the feeling that you have to do everything and be everywhere. If you know your priorities, you can make conscious decisions and focus on the things that are actually important.
5. Maintain social connections
Authentic social connections can help reduce FOMO. Spend quality time with people who matter to you and nurture personal relationships. This can create a sense of belonging and fulfilment that counteracts FOMO.
The joy of missing out: Discover JOMO
In contrast to FOMO, there is JOMO – the "Joy of Missing Out". This describes the feeling of happiness associated with deliberately making time for yourself. JOMO reminds us that it's okay not to be everywhere and that spending some time "off grid" can be incredibly liberating.
Conclusion
FOMO is a widespread phenomenon that is amplified by social media. It can lead to stress, dissatisfaction and the nagging feeling of not doing enough. However, there are effective strategies to overcome FOMO and lead a more fulfilling life. By using social media mindfully, focusing on the here and now, expressing gratitude, setting priorities and nurturing meaningful social connections, we can learn to ditch FOMO and enjoy our lives to the full.
In today's world, where we are constantly surrounded by information and influencers, it's more important than ever to make deliberate choices and focus on what truly matters. Don't let FOMO control you – live in the moment and learn to appreciate the many wonderful facets of your own life.
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Sources:
- Gesundheitskasse, A.-. D. (2021, 13 October). JOMO against FOMO: Tipps gegen die „Fear of missing out“. AOK - die Gesundheitskasse. https://www.aok.de/pk/magazin/koerper-psyche/psychologie/jomo-gegen-fomo-tipps-gegen-die-fear-of-missing-out/
- Hunt, M. G., Marx, R., Lipson, C. & Young, J. (2018). No More FOMO: Limiting Social Media Decreases Loneliness and Depression. Journal Of Social And Clinical Psychology, 37(10), 751–768. https://doi.org/10.1521/jscp.2018.37.10.751
- Nicholson, J. (2023, 5 December). Fear of Missing Out (FOMO): Some Causes and Solutions. Psychology Today. Accessed on 10 July 2024 via https://www.psychologytoday.com/intl/blog/persuasion-bias-and-choice/202312/fear-of-missing-out-fomo-some-causes-and-solutions
- Rosen, L. (2015, 29 May). Conquering digital distraction. Harvard Business Review. https://hbr.org/2015/06/conquering-digital-distraction
