How the Fear of Missing Out (FOMO) Can Affect Your Mental and Physical Health

Questions like what is FOMO? Or what does FOMO mean? These can all be answered by saying that FOMO is all about that nagging feeling you get when you want to know what is happening with everyone else. It usually kicks in when you hear about some juicy gossip, an amazing event or just something fun that others are experiencing. Suddenly, you feel like you are missing out on something important.

FOMO was first introduced in 2004, and it is become a buzzword when talking about social media habits. It describes the urge people have to keep up with what everyone else is doing online just to make sure they are not missing anything important.

You might also find yourself engaging in compulsive behaviours to cope with this feeling. FOMO, which is increasingly recognised as a mental health issue, often shows up as excessive use of social media and a constant fear of missing out on experiences. Individuals may experience intense anxiety or depression when they feel left out of online conversations or cannot access their social media accounts. Typically, they devote a significant amount of their time to virtual platforms, often ignoring or neglecting their real-life environment. This behaviour can lead to social conflicts, damaged relationships, and feelings of isolation.

FOMO symptoms  

FOMO is not officially recognised as a medical condition just yet. However, based on what researchers have found, there are some common signs that people experience when they are scrolling through social media and feeling that fear of missing out.

• Spending too much time scrolling through social media while ignoring other tasks  
• Feeling happy mostly when using social media
• Experiencing real anxiety when you cannot check-in or see what friends are up to  
• If you find that your self-worth hinges entirely on what others think  
• Constantly feeling left out of online chats
• Feeling a strong need to jump on every cool trend you see or might be in too deep
• Sleeping less
• Feel like you need to socialise all the time, both online and offline
• You are probably not as satisfied with life when you are not plugged in

FOMO causes

There is not one specific cause for the fear of missing out, but research suggests several potential reasons why someone might experience FOMO symptoms:

• Amygdala activations: The amygdala is a key part of our limbic system that helps us process emotions, and it is really important when it comes to feeling FOMO. This little almond-shaped area in our brain is all about our primal instincts, triggering that gut-wrenching fear or anxiety when we see someone else scoring big or getting something we wish we had. Essentially, FOMO is just a heightened version of our survival instincts at play.
• Inability to fulfil personal satisfaction needs: People who believe they are not living up to their standards or expectations are more susceptible to FOMO. Their feelings of unhappiness and dissatisfaction become more intense when they see other’s seemingly perfect lives, leading to emotions such as envy and resentment.
• Obsessive-compulsive symptoms: FOMO usually brings on these nagging thoughts about not being in the loop, and you will often catch yourself scrolling through social media in a bid to ease those worries. It is pretty similar to what folks with obsessive-compulsive disorder experience, suggesting there might be a link between the two.
• Competitiveness: Social competition, whether in terms of status, wealth or the pressure to present a perfect image on social media, can contribute to FOMO. This often leads individuals to adopt a show-off mindset while also creating a fear of missing out on the lives of those who closely observe them.
• Social anxiety: Individuals with extroverted social anxiety often feel a strong compulsion to engage online to enhance their social connections. For those who experience anxiety about in-person interactions, social media offers a more accessible way to connect with others.

How does FOMO impact our mental and physical health?

FOMO can directly affect your physical, mental, and emotional well-being. The psychological impact of FOMO is extensive and often includes:

• Distractibility  
• Irritability  
• Decline in productivity and task performance  
• Decline in communication skills  
• Sleep disturbances  
• Anxiety disorders  
• Stress disorders  
• Clinical depression  
• Decreased life satisfaction  
• Nonclinical OCD symptoms  
• Body image issues  
• Low self-esteem  
• Issues of mobility

How to manage FOMO?

FOMO, or the fear of missing out, is a serious mental health concern that can negatively impact your personal, professional, and social life if left unaddressed. Here are a few strategies to help you cope and overcome FOMO effectively.

Therapy: Psychotherapy methods such as cognitive behavioural therapy (CBT) and counselling for social media addiction can assist you in overcoming FOMO related to social media. Recently, the FOMO reduction approach has gained popularity in therapy, aiming to enhance psychological resilience and promote mindful, effective use of social media. This approach incorporates various technical elements, including autoreply features, filtering options, status updates, and educational resources, to better understand the symptoms and causes of FOMO. It also focuses on developing interpersonal skills to manage these feelings, such as self-talk techniques and the use of checklists. You know, it is seen as a pretty active and effective option for treating mental health issues linked to social media use. It is user-friendly and safe, which makes it a nice alternative to anxiety medication and self-help strategies.

Self-help: If you have been experiencing occasional mild FOMO, it may be helpful to consider the following:

• Remember that what you see on social media is not the whole story, so take it all with a grain of salt.  
• Try diving into some hobbies or enjoying the outdoors to help take your mind off social media.  
• Mindfulness can help, so practice focusing on the here and now.  
• Meditation is great, too!  
• Instead of comparing yourself to others, concentrate on your strengths.  
• It might help to set specific times during the day for your social media activities.  
• If you are feeling a bit overwhelmed, do not hesitate to talk to your close friends and family about how you are feeling.  
• Additionally, try setting aside time each day to write down your thoughts in a journal.

Conclusion

FOMO can have a significant impact on your mental health, disrupting your daily life and straining relationships. If not dealt with, it can intensify over time. To manage this fear, it is crucial to seek timely diagnosis and treatment. Therapy can be particularly helpful in addressing the long-term effects of FOMO. By working through these challenges with professional support, you can improve your mental well-being, reduce anxiety, and ultimately lead a happier, more fulfilling life, free from the constant fear of missing out.