Does fear of missing out or FOMO stress you out? 6 ways to deal with it

Fear of missing out (FOMO) is a sense of fear and anxiety around the perception that others may be having enjoyable experiences without you. It’s the worry of being left out or not being part of something exciting. Imagine friends making plans without inviting you! FOMO might make you feel uneasy, thinking about the fun you could be missing out on. It often stems from exposure to social media, where seeing others’ activities intensifies the fear. If you can relate to this, know how to deal with FOMO.

Fear of missing out can impact mental well-being, fostering a constant need for validation and hindering genuine enjoyment of the present moment, explains psychologist Dr Yuvraj Pant.

How to deal with FOMO?

These 6 tips can help you break free from the clutches of FOMO:

1. Limit the use of social media

Social media platforms can be a breeding ground for FOMO. Endless streams of highlight reels from others’ lives can create a distorted sense of reality. Due to this, you may have this thought in your mind that the lives of others are better than yours and they have all the comforts and facilities. To combat this, consider taking a break from social media. Set specific times during the day to check your accounts and gradually reduce the overall time spent online. This break will not only alleviate the constant comparison but also provide room for more meaningful offline experiences.

2. Stay connected with friends

FOMO often stems from a fear of being left out or disconnected from social circles. To deal with it, make an effort to stay connected with your friends in real life. Dr Pant says, “When we meet other people, we really get to know about their life’s accomplishments as well as their difficulties. This helps reduce the feeling of missing out and build a sense of belonging.” Plan gatherings, catch up over a call, or engage in shared activities to strengthen your offline connection.

Also read: Here’s why it’s time to embrace JOMO (Joy of Missing Out)

3. Work on your self-confidence

FOMO can be fueled by a lack of self-confidence and a constant need for external validation. Work on building your self-esteem by acknowledging your strengths and accomplishments. Set realistic goals and celebrate your successes, no matter how small. As your confidence grows, you’ll be less likely to feel inadequate in comparison to others, mitigating the effects of FOMO.

4. Set realistic expectations

Often, FOMO arises from unrealistic expectations set by societal norms or social media standards. Understand that what is shown online may not reflect the full reality of others’ lives. Realise that life has its ups and downs. Dr Pant says, “By setting realistic expectations for yourself and others, you’ll create a more balanced perspective, reducing the impact of FOMO.”

5. Enjoy life

Focusing on the present moment and finding joy in your daily experiences is a powerful antidote to FOMO. With this, you will be able to enjoy life to the fullest, which can prove to be better for your self-growth. Dr Pant says, “This can reduce the constant comparison with others and shift your attention away from others’ lives to yours, reducing the grip of FOMO.”

Also read: Be more grateful each day: 6 reasons why gratitude can change your life

6. Practice gratitude

Gratitude is a potent tool in combating FOMO. Regularly reflect on the positive aspects of your life and express gratitude for them. Keep a gratitude journal to record the things you are thankful for each day. Shifting your focus to what you have rather than what you lack fosters contentment and diminishes the feeling of missing out on something others may have. Practicing gratitude empowers you to appreciate the richness of your own journey.

With these tips, you will be able to reduce the feeling of missing out!