Have you ever found yourself unable to say no to a request, leading to an overwhelming fear of missing out (FOMO)? Many people struggle with the challenge of saying “no,” fearing the consequences of possible missed opportunities. It is essentially fear that comes from the belief that others are enjoying fun activities while you are not. If you can relate to this, you definitely need to know how to deal with FOMO.
Health Shots reached out to psychologist Dr. Yuvraj Pant, who explains that the fear of missing out is a type of anxiety where a person never stops worrying about losing his or her favorite thing, be it a job, friendship or relationship is.
How to deal with FOMO?
These 6 tips can help you break free from the clutches of FOMO:
1. Limit social media use
Social media platforms can be a breeding ground for FOMO. Endless streams of highlights from the lives of others can create a distorted view of reality. This may make you think that other people’s lives are better than yours and that 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 you spend online. This break will not only alleviate the constant comparison, but also provide space for more meaningful offline experiences.
2. Stay connected with friends
FOMO often stems from the fear of being left out or disconnected from social circles. To deal with it, you have to make an effort to stay connected to your friends in real life. Dr. Pant says, “When we meet other people, we really get to know what they have achieved in their lives, but also what their difficulties are. This helps reduce the feeling of missing out and create a sense of connection.” Schedule meetings, catch up on a phone call, or participate in shared activities to strengthen your offline connection.
Also read: This is 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 recognizing your strengths and achievements. Set realistic goals and celebrate your successes, no matter how small. As your self-confidence grows, you are less likely to feel inadequate compared to others, mitigating the effects of FOMO.
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4. Set realistic expectations
Often, FOMO stems from unrealistic expectations that stem from societal norms or social media standards. Understand that what is shown online may not reflect the full reality of others’ lives. Realize that life has its ups and downs. Dr. Pant says, “By setting realistic expectations for yourself and others, you 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. This will help you enjoy life to the fullest, which can prove to be better for your self-growth. Dr. Pant says, “This can reduce constant comparison with others and shift your focus from the lives of others to your own, thereby reducing the grip of FOMO.”
Also read: Be more grateful every day: 6 reasons why gratitude can change your life
6. Practice gratitude
Gratitude is a powerful tool in the fight against FOMO. Regularly reflect on the positive aspects of your life and express your gratitude for them. Keep a gratitude journal in which you record what you are grateful for every day. Shifting your focus to what you have instead of what you are missing will promote satisfaction and reduce the feeling that you are missing something that others have. Practicing gratitude can help you appreciate the richness of your own journey.
These tips can help you reduce the feeling of missing out!