The abbreviation “FOMO” refers to the fear of missing out. This phenomenon is very common today and is often reinforced by social networks. We’ll give you tips on how to deal with this concern correctly.
FOMO is an acronym for “fear of missing out”. The term describes the fear of missing out on exciting and extraordinary experiences that, from the perspective of those affected, would lead to a more fulfilling life. The opposite of this is “JOMO”, i.e. the joy of missing out.
FOMO and social media
Social networks play a major role in the FOMO phenomenon: The fact that people strive to belong is not a recent phenomenon – nor is the associated fear of missing out on something. But this fear is significantly increased by social networks, according to the Bavarian Research Institute for Digital Transformation (bidt).
Those affected usually use such networks very extensively. This can have various reasons: On the one hand, they don’t want to miss any important news so that they are always informed about current world events. On the other hand, FOMO also occurs in connection with friends and family members. In this case, those affected regularly follow the activities of close people, for example on Instagram and Facebook.
This behavior can trigger a form of sadness when activities are posted among friends that you are not part of. It may also create a fear that other people’s experiences may be better, more extraordinary, or greater than one’s own. FOMO can have negative physical effects for those affected. These include stress, fatigue and reduced sleep, anxiety, self-doubt, depressive moods and problems concentrating.
Tips to deal with FOMO
You can consciously counteract the fear of missing out. First and foremost, it can help to reflect on your own media use and appreciate the moment in the here and now. We’ll give you tips on what you can do about FOMO and go into more detail below:
- Enjoy the moment
- Issue notifications
- Practice gratitude
Enjoy the moment
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Start by enjoying the moment and living in the here and now. After all, the most beautiful moments in life happen in analogue form. Maybe a walk in nature after work would do you good? Or would you like to dedicate yourself to a new or old hobby such as painting, playing the guitar or your favorite sport? Mindfulness exercises or meditation can also help you to perceive and enjoy the moment. More about this here: Joy of life: How you learn to enjoy your life.
Turn off your notifications
Is your smartphone your constant companion in everyday life and do you have to check the latest news every few minutes? To free yourself from this distraction, there’s only one thing to do: put your phone on silent and turn off notifications. You will quickly realize that this can be an extremely liberating experience.
The “Digital Detox” method can also help you: You go offline for a certain period of time and turn off your cell phone completely. In this way, you experience a kind of short vacation from your smartphone and the flood of information. This gives you more space to perceive your needs and work to fulfill them. It is also advisable to use your cell phone in a more structured and conscious manner in everyday life. For example, you can set yourself two to three fixed times a day so that you can only check your new messages then. Find out more here: 7 tips to spend less time on your smartphone.
Practice gratitude
(Photo: CC0 / Pixabay / freephotocc)
You can also try to transform the “fear of missing out” into gratitude. You don’t need to compare yourself to others on social networks. Instead, learn to be grateful for what you have. Be it your family and friends, a job that fulfills you, or perhaps a hobby with which you can live out your passion: there are certainly a lot in your life that you can be proud of. You just have to recognize it and learn to appreciate it.
A great way to become aware of the things you are grateful for is to keep a gratitude diary.
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Edited by Melanie Grünauer
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