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Are you experiencing FOMO? Here’s how you can deal with it

Are you experiencing FOMO? Here’s how you can deal with itUpdated on February 15, 2021 | Published on September 3, 2019
Reviewed by Dr. Nereida Gonzalez-Berrios, MD, Certified Psychiatrist

Fear of Missing out - FOMO

Major FOMO!

I am sure you have heard about it somewhere… and that’s why you are here today.

Well, let me first tell you: That it’s totally normal to be experiencing FOMO.

We have all been there once. Especially the Z-gen who run their daily lives based on social media.

I am guessing you already know, for those who don’t, here’s…

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In This Article hide

What Does FOMO stand for?

SUMMARY
Fear of Missing Out.

The term FOMO refers to the modern-day acronym for Fear of Missing Out.

It has been added to the Oxford Dictionary very recently in 2013 and here’s what it means…

What is FOMO? (FOMO meaning)

SUMMARY
FOMO or Fear of Missing Out is the feeling of anxiety triggered by the possibility of not being included in an exciting event that others are experiencing.

You are at home and the phone pops saying “your friend and 6 others are at the-most-happening-place in town”.

Next, you open the notification and suddenly start to feel a burst of nervousness, anxiety.

You imagine them having fun, living better lives, and experiencing better things and it further aggravates your anxiety.

This is what is called Fear of Missing Out.

By definition, the desire to stay continually connected and be everywhere because you have a fear that others are experiencing “better” than you. The “better” can be in the form of anything – fun, money, success, information, or anything else.

And here’s…

What FOMO is not?

FOMO is not just the feeling of “I might be doing better things at the moment”.

It’s worse.

It is the feeling of missing out on significant events that others might be experiencing at the moment.

Let’s dig deeper and find out

History of FOMO

FOMO was first identified by Dr. Dan Herman in 1996 who was a marketing strategist. Furthermore, in 2000 he published an academic paper called ‘The Journal of Brand Management’.

He came across this phenomenon while customers spoke about products at focus groups and during interviews. Since then, Dr. Herman continued his research on FOMO as a socio-cultural phenomenon. He also found it to be a new development in consumer psychology.

But author Patrick J. McGinnis coined the term FOMO and made it popular in 2004. While studying at Harvard Business School, he published an op-ed for the magazine ‘The Harbus’. Along with FOMO he also developed FOBO (fear of a better option) and highlighted their role in his school life.

So, what about…

FOMO Psychology

The increasing usage of social media on the user’s mental health has led to researchers doing extensive research on FOMO. Even though it is still in its budding stages, the researchers are investing a lot of time and energy to reach a substantial conclusion.

Though FOMO has been a widely emerging concept, it is not the only thing disturbing the mental health of the young gen. In a report “#TheStruggleIsReal: Fear of missing out (FoMO) and nomophobia can, but not always, occur together” the researchers studied humans’ dependence on their phones. Nomophobia is the fear of not having one’s phone.

They recognized that FOMO and Nomophobia overlap each other in many cases and are triggered by extensive use of phones and social media. It further leads to low self-esteem and greater emotional stability.

A study by the University of Glasgow in Scotland carried out on 467 high-school-aged students concluded that teens are driven by the desire to stay continually connected as they feel the pressure to be available Further, the notifications, constant alerts, and updates also contribute to the FOMO. It was also concluded that FOMO can seriously cause social anxiety, loss of sleep, and also lead to low self-esteem.

While both pieces of research coin different conclusions, this issue has been at hand across the globe for quite a while now and we can expect more studies with solid conclusions in the near future.

By now I am sure, you must be wondering, what are the…

Causes of FOMO

There can be a number of FOMO triggers but at the crux, the monster still remains the one thing: Social Media.

All the causes that I have mentioned below boil down to our addiction to social media. But why? Because we keep asking ourselves these questions:

1. What are my friends doing?

The constant urge to staying updated with friends and acquaintances activities even when it has nothing to do with you is bound to cause FOMO.

Further, this can also lead to a fear that people are either not liking you or excluding you from important events of their lives.

2. What else can I do at the moment?

It’s not just the people that can cause FOMO but also the overwhelming number of possibilities or activities you can be doing in your free time.

Options will always make you doubt about “What if I would have had more fun there?” and then trap you in this cycle of FOMO.

What if the other job is better? Maybe I should have gone to that party? Umm… possibly staying in and watching a movie would have been more fun? and the questions are never-ending.

3. What’s the recent update?

Constantly staying in the loop and being able to access all the news in just one click is another major cause of FOMO.

All credits to our smartphone and of course, social media

People who suffer from FOMO feel the need to constantly keep updating their newsfeed, clicking back and forth through all the messaging apps so that they don’t miss a single trend, piece of information, or opportunity.

FACT CHECK :
FOMO is also used by marketing strategists to increase sales. They try to trigger a ‘fear of better option’ by website countdowns and other sales tricks.

In case you are wondering…

Fear of Missing out - FOMO
Fear of Missing out – FOMO

Who is more susceptible to FOMO?

Honestly, anyone of any age can suffer from FOMO.

However, it is more widespread among young adults or young teens age ranging from 18-33, as this age-group records the highest usage of social media.

Infact, some researches conducted by Carleton University and McGill University in Canada, identified that FOMO can occur to anyone, irrespective of their personality type.

However, extroverted people are comparatively at risk of being victimized by FOMO. But anyone, who feels dissatisfied with their life’s current situation and doesn’t get the desired love attention in life is more at risk for experiencing FOMO than any other average person.

Still, confused about whether you have FOMO or not? Don’t worry, we got you.

Here are some

Signs and Symptoms of FOMO

FOMO can make you do things that you would not in your normal life… and can trigger you without you even knowing it has.

So, here are a few red flags that will help determine whether or not you are seriously experiencing FOMO.

NOTE
One or two signs doesn’t determine you have FOMO. However, the more signs you can relate to the higher are the chances that you are suffering from this mental issue.  

1. You are always on the Phone

Oh, ofcourse.

People with FOMO are ALWAYS on their phone (Quite literally!). If you are reading this, I am sure you can feel me.

Even though you have read every update twice, know who’s dating who, know whos’ going out where, you still keep checking your phone, texting, scrolling through social media.

So, if you are always on edge and find it very difficult to keep your phone down, you know what you have to do next!

2. You are afraid of being home alone on Friday Nights

Some people enjoy the “me” time just so much, and some are just afraid of being left alone. Well, it’s understandable when you are young and wanting to create social connections.

But if you are planning all the coming Friday nights in advance, there’s some serious problem.

Home is a place that must make you feel safe and warm, but instead, if you feel anxious and uncomfortable and want to hope to nearby places at the one chance you get, FOMO has really gotten into you.

3. You try to Photograph Everything

Photographs are good but only until it doesn’t become an obsession. If you start clicking pictures of everything, like a cup of coffee or a walk in the park just to post it on Instagram or Snapchat, that’s you are afraid of being left out.

You want to show it to the world that you are in the “party” and not experiencing FOMO. However, this process in itself is a sign that you are a victim of FOMO.

The fact that you are clicking everything, however insignificant it might be is proof enough.

4. You never say NO!

Ofcourse, your FOMO just doesn’t let you.

You accept all the invites that knock on your door or pop on your phone. So even if you have plans to work on your business plan on Thursday afternoon, you will put it all aside for the party.

You also find it very difficult to say NO to trips. Even if you can’t afford it, you will rack up a debt on your credit cards but go for the trip, no matter what.  

5. You make it to the parties, even on sick days

I am sure you have done this at least once.

Even though you are lying in bed all day, stacking tissues, sneezing like a maniac, you will still show up at the party.

Because, ofcourse, you just can’t miss out on beer or your friends or dancing. But here’s a little reminder for you: It’s not worth it! It’s really not!

6. You feel sad if you are not invited

It can also be termed as a normal human reaction but it’s definitely a strong red flag for FOMO as well.

While some people take it casually, others take it to their heart and get really sad when they are not on the invitation list. You think of all the things you will miss out on and push yourself into the dark hole of self-pity.

If you feel the need to attend every party in town, it might be harsh to listen but you have FOMO, my friend!

7. You stalk 24*7

We have all been there.

Hours and hours of stalking your ex with his new girlfriend or your best friend who went on the recent trip. Once you know, they are up to something, you don’t want to miss out on any vital information.

You make all attempts to stay up-to-date about everything from all social media.

Well, good luck with that but you need to stop doing that if you don’t want FOMO to grapple you.

8. You Spend Money even when you can’t afford it

Your friends are going to an expensive bar and are planning an all-nighter. Even your bank balance doesn’t allow that kind of outing, you still go.

The fear is so severe that you will rather let the debt ramp up instead of missing out on what others are doing.

This may not only take a toll on your financial standing but also cause serious damage to your long-term goals.

9. You visit places that are not on your list

People who experience FOMO will visit all the places whether or not they like it.

You want the reassurance to say it to people that you were there and so the place doesn’t matter to you. You just want to feed your fear by being everywhere, everyone is.

In worse cases, they might also not like the people they are going out with but they will still accompany them to ensure that they are not missing out on something exciting.

10. You check your mails VERY often

The desire to stay connected gradually becomes a habit.

Work or personal, you always find yourself checking your emails in case you have missed anything. This level of FOMO can prove to be harmful as you will not be able to enjoy the moment, no matter where you are.

The fear of missing out (FOMO) is very much real and might consume you, if not checked in time.

11. You have a backup relationship plan

Yes, you read that right: backup relationship plan.

People who are worried about being left out, always have some backup, even in relationships. They are always worried about not having someone to count on.

Their entire life satisfaction depends on being everywhere, with everyone, every time. (If you know what I mean!)

12. Your social calendar is OVERLY-full

If you keep a social calendar, go and take a look at it – what do you see?

There are high chances all your weekends for the next 4 weeks are packed with some backup plans if the previous one got canceled.

Well, that’s a red flag that indicates FOMO. You are always looking or partied or functions to attend even if you know you are packed for the week/weekends

13. You never miss a television episode

How can you not – I mean, otherwise, how will you be a part of the discussion if you missed out on today’s episode of FRIENDS?

Well, yes that’s not just you. It happens with everyone.

So, even if you have an office project to complete or an urgent college submission, you will watch the episode – that’s when you know, you are seriously drowning in FOMO.

14. You change your plans to attend a party

Imagine this: Your friends asked you out for a Saturday night, but you have told them that you already have plans or are busy this weekend.

But, now you are trying all sorts to be able to attend that party, rescheduling meetings, shifting plans, asking for extensions, doing all-nighters, etc.

What does this indicate? Admit it. You are afraid of missing out on the party.

15. You worry about missing out even while doing something else

 You keep wondering what others are doing, how much fun they are experiencing, who they are meeting, etc.

So even when you are doing something really fun on your own too, you are still worried of missing out.

Let me tell you something very honestly: This way, you are never going to experience any fun irrespective of where you are or what you are doing.

If you think you can get away with FOMO, you can’t. These effects will explain things further.

Effects of FOMO

Since FOMO is becoming so common worldwide, more and more researches is being conducted, all with not-so-pretty results.

Fact check:
Almost one-third of people aged 18-33 admit to experiencing FOMO.

Even though most teens don’t admit to social media anxiety, the results suggest the opposite with extremely negative impacts. The long term impact of FOMO is yet to be determined, but here’s a quick walkthrough for what has been discovered as yet.  

1. Low self-esteem

People experiencing FOMO have been seen suffering from low self-esteem.

This is because the incessant worrying about what others are doing and then glorifying their experiences cause them to miss out on their own.

They feel low on whatever they possess and start living their lives focused outward instead of inward. This further takes a hit on their self-identity and self-worth.

2. Increased distraction

Distraction is bound to get into your system when you are constantly on your phones getting updates on what others are doing.

FOMO doesn’t allow you to concentrate on one task at hand and thus leads to lower productivity levels. In fact, this distraction also leads you to constantly finding new connections abandoning the older ones (as said by the Editor-in-Chief of Psych Central).

Further, a study also revealed that people suffering from FOMO also lead to distracted learning and distracted driving of the victims.

3. Reduced psychological well-being

FOMO is claimed to impact the individual’s psychological well-being negatively.

This is primarily because we start comparing our lives based on others and get envious of their achievements or lifestyle.

In today’s age of social networking, it’s a lot worse as you are constantly exposed to other’s lives.

4. Higher levels of stress and depression

Depression and stress are bound to rise when you are more focused on other’s lives, ignoring your own.

Plus, it’s not new. Digital technology has been a major contributor to the rising levels of depression in the population.

A survey by National Stress and Wellbeing in Australia revealed that 60% of teens felt worried knowing that their friends were having fun without them and about 51% admitted to feeling anxious when they don’t have updated information about their friends’ lives.

5. Lower Life Satisfaction

A study revealed that the more people use Facebook, the more dissatisfied they feel. This is because it pushes their urge to stay connected.

Further, when you see the world around achieving more than you or experiencing more fun than you, you struggle with lower levels of life satisfaction which can further cause major mental health concerns.

How to Deal with FOMO?
How to Deal with FOMO?

Before we finally dig in to understand you can overcome it, here’s a psychological take to it.

The Cognitive Process of FOMO (according to Psychologists)

Psychologists try to explain FOMO in a very scientific manner, referring to The Cybernetic Process Model. Let me elaborate

As individuals, we all have goals and we all aim our actions towards achieving that goal. You imagine your situation to be in a certain way at every step of your life.

When your goals and your desired situation don’t match with your current situation or progress, you start to feel uncomfortable and thus change your behaviors.

As per the cybernetic process, these behavioral changes will further push you close to your goal.

For Example,

Suppose you need to finish a college assignment by Monday morning, but it is Sunday afternoon and you are still far from achieving it.

If going by the model, you will understand that your situation and goal don’t match and it will trigger disappointment and anxiety. This negative affect will lead you to change behaviors in ways that help you achieve the goal. Like you may seek help from your friends, ask for an extension from your teacher, etc.

But FOMO gets in the way

But when you experience FOMO, the model goes out of play as the goals and situation are now not determined, because

  • There are external goals in play that hardly creates any impact
  • The situation evaluation ability gets blurred.
  • There’s a lot of dealignment in goals and situations like matching the wrong goal with undervalued situations or experience.

All of this combined creates additional pressure and you are forced to do things from an outer perspective irrespective of whether or not they are important to you.

To help deal with that, here’s a foolproof…

3-Step Scientific Process to Deal with FOMO

When FOMO hits despite your best efforts to prevent it, it’s very difficult to get out of the vicious cycle. This process will help you understand your changed behaviors, solidify your goals, and also help make better comparisons.

So, let’s begin!

3-Step Scientific Process to Deal with FOMO
3-Step Scientific Process to Deal with FOMO

Step 1: Identify the right goals

The first step to capitalizing on the cybernetic process model is to set the right goals and this can be achieved with a healthy balance of the following 3 points

  • Find your “own” long term goals
  • Don’t let any external goal tempt you
  • Never look up to others’ goals.

You experience FOMO only when the “missed” opportunity somewhere aligns with your interest, goals, and interests or maybe just fulfills social or psychological needs.

But there are times when people fail to establish their personal goals. To help prevent that, pause, and take time to establish your goals in a scheme of interests, values, and needs.

Once you have defined your goals, start preparing an action plan, and believe that it is good for you. Now it’s time to block all the possibilities that can make you experience FOMO. It can be hard but it’s’ not impossible.

Start with identifying the source and then see how you can change your environment to prevent getting tempted.

For instance, if your colleagues’ Friday night outs trigger FOMO in you, try working in coffee shops on Friday evenings or block all notifications from your colleague for that day.

You also need to prevent any kind of social learning and external influence on your goals. NEVER copy others blindly and if you are tempted to do it, first ask yourself “Why do I want to do it?”

Step 2: Compare your goals to your current situation

Most of us either,

  • Devalue your own experiences, or,
  • Overvalue others’ experiences.

In this social media dominated world, people often sugar coat reality with glorious pictures that send out overly positive signals, that “only” highlights the good and covers up the bad.

For instance, Instagram posts show beautiful faces and ideal lifestyle but not mediocre conversations and fatigue.

This blinds people and they only focus on other’s positives while devaluing their own positives. Your own car looks smaller in comparison to your friend’s on Facebook the other day. The office party that you said no to looks more happening than your cousin’s.

Hey, let me tell you one thing: Grass just “looks” greener on the other side. It never is.

So, when you are feeling the pang of FOMO, closely evaluate and see where there can be an over-representation of events and look for the negative aspects you are missing.

To put it simply, you need to learn to value your own present experience and long term goals. Don’t let the havoc of FOMO overpower you. Notice the happy faces on your way to work, and just enjoy being at the phase of life you are in.

Step 3: Change your behavior

Let’s say it: there will be times where you actually miss out on valuable experiences.

This is when your current situation doesn’t match with your real “own” goals which lead to FOMO, anxiety and compels you to take action and change behavior.

Emotions are often despised for blinding our judgments but that’s not always the case. If you want you can use this real feeling of FOMO to your advantage. SO, instead of crying in the corner, it’s time to sit and address all your feelings. See whether you just need to cope with your emotions or if they are trying to tell you something.

Now if you have understood your FOMO is wanting to tell you something, determine what it is. For instance, if you are feeling the hit of FOMO because your friends visited the most-happening place in town while you had to attend an office meeting, schedule some other time for yourself to visit it.

Or if you are missing the social bonding, go out another day with friends.

Basically, create your own new positive experiences.

And, spend maximum time around others. Simply being physically present will trigger social interactions and develop personal relationships which will further reduce the likeability of FOMO pangs.

This is the 3-step scientific process to overcome FOMO but that’s not the only process.

There’s more…

How to Deal with FOMO?

Your friend is partying in Paris!

Cousin is getting married!

Your colleague is getting promoted!

While all this sounds good to the ear, it can trigger major FOMO, and by now you have understood that it can also cause serious damage.

To help prevent it, here are some top-rated ways to help you get back on track!

1. Avoid over usage of social media

Avoid over usage of social media
Avoid over usage of social media

SUMMARY
Connect with old and new friends. But limit yourself to a certain period. Spending odd times on social media is no good. It leads to anxiety and depresses you to the core.

Social media is boon to connect with old friends and cherish memories. It is a great source of learning as well as meet new people. But social media obsession has an adverse effect as it leads to social anxiety. Also, never-ending updates, invites, comments, and feedback can create pressure.

So, suppress media engagement as far as possible. Don’t stop it completely but you can keep a check on the hours spent on social media. Instead of browsing all through the night, it’s advisable to enjoy a sound sleep.

2. Enjoy your ‘me’ time

Enjoy your ‘me’ time
Enjoy your ‘me’ time

SUMMARY
To prove to the world, we are on a run undertaking tasks. Instead, take a break, relax and think about the good times that lie ahead. Pamper yourself with activities you love the most.

To prove to the world, an individual tends to undertake a range of activities. And all this at what cost? For a meager appreciation or a reward. This is the time when the individual starts experiencing FOMO. So, to break through this situation, it is necessary to enjoy some ‘me’ time. There are might be a million things going on in your head. But you need to calm down and take a break from this chaotic situation.

Take rest, read a book, listen to favorite music, and undertake activities that give mental peace. Make a to-do-list and invest your time in productive activities. While doing this activity, you will start loving yourself and you’ll start losing FOMO.

3. Avoid multitasking

Avoid multitasking
Avoid multitasking

SUMMARY
When you invest yourself in too many tasks, then it may lead to mismanagement. Instead, focus on one task, dedicate entire time and witness the productive results.

According to Edward Hallowell multitasking is a “mythical activity” wherein people believe they can undertake two or more tasks simultaneously. Also, there’s a study that reflects people who work faster if interrupted on a regular basis. But it comes with a price – stress, frustration, tight deadlines and workload.

Instead of stressing your brain, isn’t it great to undertake one task at a time? With this, that task will have your complete attention. And you will produce great results with an increased satisfaction level.

4. Value relationships

Value relationships
Value relationships

SUMMARY
For your well-being, cherish relations that give a happy experience. If you are looking forward to absolute fulfillment, then cultivate true bonds

When in trouble, virtual friends never help than the ones who are present with us. So, cherish the relation you share with your family and friends. Plan trips, outing, parties for your dear ones. Invest ample time and energy for the well-being of yourself. If you are feeling low, talk to your loved ones.

This satisfying event is the best antidote to a happy life. And the best way to control FOMO. Also, start saying ‘no’ to things that you find irrelevant. With this, you’ll be able to judge people who care for you!

5. Study your FOMO sources

Study your FOMO sources
Study your FOMO sources

SUMMARY
Try and find sources that disturb you and lead to FOMO. FOMO can arise because of jealousy or comparisons. When such feelings arise, suppress them at the earliest.

There are times, a person tends to get jealous witnessing the happiness of others. And this is the time when FOMO arouses. So, start making peace with unhappy situations and try to change them. What if you can’t take a luxurious vacation? But you can definitely visit a lake, park or plan a day trip.

Whenever you start making comparisons. Stop yourself and become self-aware about the situation. With this, you’ll be able to put an end to your behavior.

6. Practice Mindfulness

Practice Mindfulness
Practice Mindfulness

SUMMARY
Mindfulness helps you to know your feeling. It helps you in making the right decision. So, evaluate your needs and act in the present situation.

When your friend invites you for a party, your initial feeling is ‘no’. But with FOMO, you tend to agree to everything that people say. So, this is the time to know about your likes and dislikes. And this is when mindfulness steps in! It helps in knowing yourself and makes you aware of the present situation.

And all this without judging your feelings and emotions. With mindfulness, we live in the present and helps to make a quick decision.

TIP
Start meditating before undertaking any task. Start your day by spending some time on deep breathing. Don’t just get up and get ready. Rather, it’s best to know how you are feeling!

7. Maintain a gratitude journal

Maintain a gratitude journal
Maintain a gratitude journal

SUMMARY
Writing and being thankful for what you already have can be extremely empowering. It allows you to be positive about your life.  

Believe it or not, gratitude is powerful. Extremely powerful. Young people often fall in the vicious circle of “others have more” (all credits to social networks) and fail to value what they have in the present.

Writing allows you to express all that’s hidden in your heart and help you acknowledge what you have. Plus, it also allows you to spend time with a pen and paper instead of phones or desktops that can trigger feelings of FOMO.

8. Never, NEVER compare.

Never, NEVER compare.
Never, NEVER compare.

SUMMARY
Comparison is the root cause of all the damage caused by FOMO. If you stop doing that, the FOMO fear will never trigger you.

In today’s glorifying world of social media sites, apparently, everyone is leading a “perfect” life. We tend to closely follow the lives of influencers and celebs which naturally compels us to think that about their so-called “fulfilling” and “happy” lives.

This blinds our vision for real lives and creates a negative impact on our mental health. It’s all because we start comparing our lives to others without knowing the whole story. Reality is, no one’s life is perfect regardless of what it looks like from the outside.

So, stop comparing, pause, and look around you – you will find so many beautiful things in your life.

9. Don’t run behind “All”

Don’t run behind “All”
Don’t run behind “All”

SUMMARY
Learn to say to yourself “It’s Okay” if you couldn’t do everything in the day. Prioritize the tasks you can do and aim to achieve a balance.

There are only 24 hours in a day and there’s only so much you can do. If there wasn’t, we’d all be forever jumping in joy as we’d neither miss out on a Friday night nor miss work when you are at it.

So, the best practice is to prioritize. Prioritize the tasks that you can say “yes” to and be okay to say no to others. If you are afraid that you will never be part of the ones you said no to, make sure you explain to them your unavailability well.

In short, all of us need to learn to find a balance and stop chasing “I need to do it all!”

10. Don’t measure your value based on finances

Don’t measure your value based on finances
Don’t measure your value based on finances

SUMMARY
Money can’t buy happiness, it never will. If you wish to achieve certain goals, make a plan, and then slowly keep moving ahead. 

You saw your friend upload a picture with her/his 3-storied house or a luxury car, and you suddenly start experiencing FOMO. In that case, you need to remind yourself, it’s just material possessions; it does not make your friend happy and satisfied.

To counter that, make your own list of goals and create an action plan about how you intend to achieve them all. I suggest to also point out a realistic attainable date. Remember, it’s all about what you want in life. No money or possession can determine your self-worth or success.

11. Organize a Party

Organize a Party
Organize a Party

SUMMARY
Hosting a party at your own home will take away all the FOMO and put you in the center and in control of the party.

When you are the host of a party, you don’t have to worry about an “invitation”, instantly eliminating the chances of FOMO. Plus, since you are the organizer, you have control of the entire party that gives you a major confidence boost.

So, plan something your invitation list will be really looking forward to, enjoy the moments, and make it a day to remember. This will be short term but everyone around you will be happy and it will keep your FOMO at bay.

12. Do some physical exercises

Do some physical exercises
Do some physical exercises

SUMMARY
Mind and body are interconnected. Do some physical activity daily and it will help declutter your mind and sharpen your focus.

Spending hours and hours staring at your phone screen is sure to trigger FOMO. You need to get up and start moving if you really wish to do some good to yourself. Remember, your physical health is directly related to mental health.

This means if you practice some physical activities every day, it will boost your endorphin to a higher level, and suppress symptoms of anxiety and depression.

So, whether you practice an hour of yoga or a workout, or go for a hike, as long as it involves some physical movements, it will help clear your mind.

13. Take a break and RELAX!

Take a break and RELAX!
Take a break and RELAX!

SUMMARY
Everyone needs (and deserves) a break. Stop feeling guilty about not joining the party and relax for the time being.  

This is the easiest way to overcome FOMO yet most people fail to do it. We hold ourselves responsible for staying in and passing the opportunity to develop social relationships. And that’s what makes you feel dissatisfied.

You need to understand that it’s completely fine to stay in and enjoy the “me-time”. At that moment, you might not be feeling good about socializing and wanted to calm down for a bit – and that is OKAY!

14. Be kind to yourself

Be kind to yourself
Be kind to yourself

SUMMARY
Don’t set unrealistic goals for yourself and then bash yourself for not achieving them, instead, spend time with yourself and learn to appreciate it.

In the case of FOMO, you see your friend earning a 7-figure salary and invite yourself to your self-organized pity party. That’s not how it works.

You need to understand that everyone has their own journey and everyone’s clock is different. Don’t set extremely high goals for yourself which if not achieved can lead to self-doubt or shame. Just be persistent on your goals, be patient, and keep celebrating milestones, however small or big it might be.

15. Seek Professional Help (it’s okay to do that!)

Seek Professional Help (it’s okay to do that!)
Seek Professional Help (it’s okay to do that!)

SUMMARY
If you find it extremely difficult to log-off, acknowledge that you may need help, whether professional or personal.

If you are getting too addicted to social networking and find it difficult to disengage for even a few hours, acknowledge that you might need professional help. It’s better than being constantly driven by fear.

You can ask your friends (make sure it’s in-person), and ask for help to identify the reasons why you always feel the need to stay connected. You can also seek professional help from psychologists or counselors to help find a new purpose in life.

That was quite a discussion.

So, here’s something to lighten your mood.

FOMO Memes

Let’s admit it, we have all been there. 😛

2.

Hahahaha!

Story of every Instagram addict when Instagram was down.

3.

Like SERIOUSLY?

4.

That’s what the HIGHEST level of FOMO likes like (if that’s anything at all!)

5.

Ah, yes. I feel ya!

Wait, we are not going anywhere without some…

FOMO quotes

1. “You could grow up in the city where history was made and still miss it all.”

― Jonathan Lethem, The Fortress of Solitude
“You could grow up in the city where history was made and still miss it all.” ― Jonathan Lethem, The Fortress of Solitude

2. “Jeez, have I been missing out on living because I’ve let my fear drive every single choice I’ve ever made?”

― Rebecca Raisin, Rosie’s Travelling Tea Shop
“Jeez, have I been missing out on living because I’ve let my fear drive every single choice I’ve ever made?” ― Rebecca Raisin, Rosie’s Travelling Tea Shop

3. Joy comes to us in moments--ordinary moments. We risk missing out on joy when we get too busy chasing down the extraordinary.

– Brené Brown
“Joy comes to us in moments–ordinary moments. We risk missing out on joy when we get too busy chasing down the extraordinary.” – Brené Brown

4. That fear of missing out on things makes you miss out on everything.

– Etty Hillesum
“That fear of missing out on things makes you miss out on everything.” – Etty Hillesum

5. Remember, the Devil loves to make us focus on the little that’s wrong so we miss the big picture of all that’s right.

– Lysa TerKeurst
“Remember, the Devil loves to make us focus on the little that’s wrong so we miss the big picture of all that’s right.” – Lysa TerKeurst

6. Often, the most extraordinary opportunities are hidden among the seemingly insignificant events of life. If we do not pay attention to these events, we can easily miss the opportunities.

– Jim Rohn
“Often, the most extraordinary opportunities are hidden among the seemingly insignificant events of life. If we do not pay attention to these events, we can easily miss the opportunities.” – Jim Rohn

7. Draw your line in the sand. Make your decision now and start taking action to really live your dream. By not taking bold steps to live your dream, not only are you missing out on fully living, but the world is missing out on the greatness you have to offer. Be bold!

– Les Brown
“Draw your line in the sand. Make your decision now and start taking action to really live your dream. By not taking bold steps to live your dream, not only are you missing out on fully living, but the world is missing out on the greatness you have to offer. Be bold!” – Les Brown

8. Never be so focused on what you’re looking for that you overlook the thing you actually find.

– Ann Patchett
“Never be so focused on what you’re looking for that you overlook the thing you actually find.” – Ann Patchett

9. No matter what you do or where you are, you’re going to be missing out on something.

  – Alan Arkin
“No matter what you do or where you are, you’re going to be missing out on something.” – Alan Arkinv

10. Let life unfold, say what you mean. You can’t always think about what you’ve lost, or what you don’t have, or what you didn’t get. Because when you do that, you’re missing out on the now. You can’t know if you’ll be here tomorrow or a year from now.

– Adriana Trigiani
“Let life unfold, say what you mean. You can’t always think about what you’ve lost, or what you don’t have, or what you didn’t get. Because when you do that, you’re missing out on the now. You can’t know if you’ll be here tomorrow or a year from now.” – Adriana Trigiani

In the end, remember,

FOMO is real, but so is JOMO! 😉

I mean, Joy of Missing out…

When you are experiencing FOMO, learn to embrace JOMO to counter that.

The whole crux of JOMO is to find joy in the present moment, unlike FOMO that always triggers you to second guess your choices.

Understand that you can’t be everywhere all at once.

So, all you can do is: Make the best choice in your opinion, own that decision and find happiness in what you’re doing…

Right now. Right here!

Trust me, it’s not that difficult!