Dealing With the Fear of Missing Out (FOMO)

“The fear of missing out,” or “FOMO,” is a relatively recently coined phrase that gained traction with the advent of social media. While it is sometimes used in a lighthearted manner, FOMO can have a real impact on well-being. When it serves as a source of motivation, it can have a positive influence, but if it leads to feelings of inadequacy, it can be harmful.

The fear of missing out can cause issues with self-esteem; this is especially true for individuals with chronic pain as they may not be able to do the things they once did. Some activities, whether related to work or leisure, may need to be adjusted. For example, time spent socializing may need to be limited or participating in certain activities just may not be possible. These changes can lead to FOMO.

Tips to Minimize FOMO

The following tips can help if FOMO is negatively affecting self-esteem or overall well-being.

• Recognize triggers
  Identifying personal triggers is a crucial step to minimize FOMO. For example, a personal trigger for FOMO may be scrolling through social media. Recognizing triggers is the first step in minimizing FOMO.
• Set limitations
  Once triggers are identified, it is useful to set personal boundaries to curtail feelings of FOMO. Social media is often a major trigger for FOMO, so it can help to set limits on when, how, or even if social media is used. Setting limitations on social media use doesn’t necessarily mean deactivating personal accounts, it may just mean restricting access during work hours or only using social media during the weekends.
• Nurture sense of self
  FOMO often develops from comparing oneself to other people. Individuals living with chronic pain may worry that their abilities and/or experiences are not as “good” as others. Although developing a sense of self doesn’t eliminate the challenges of living with chronic pain, it can help reduce FOMO.
• Shift perspective
  Shifting focus to what is possible and doable rather than activities that are not possible can help reduce FOMO. Keeping a gratitude journal or a log of positive events that happen throughout the week can help.
• Make healthy connections
  Making genuine, healthy connections with other people is good for overall health. Positive interactions with others can help reduce feelings of FOMO.
• Seek help
  Psychotherapy can be an effective tool to mitigate FOMO. A therapist who specializes in either interpersonal or cognitive behavioral therapy is a good option if FOMO becomes overwhelming.

Additional sources: Verywell Mind and Psychology Today