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The Psychology Behind the Fear of Missing Out
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On average, people use social media for 147 minutes every day. Now, more than ever, we can easily analyze the activities of others around us. It seems like everyone posts pictures of everything they do, from parties and vacations to restaurant meals.
Some people could develop FOMO (fear of missing out) due to the rapid flow of information available online. Even while fear of missing out (FOMO) isn’t a diagnosable mental health disorder (yet), it may have serious effects on one’s emotional and physical well-being. Fear of missing out (FOMO) isn’t limited to social media, although it may be a major contributor. The desire to blend in and feel at home has been around even before the advent of the Internet. There are solutions if you suffer from FOMO on a regular basis.
What Is FOMO, or the Fear of Missing Out?
The phrase “fear of missing out” (FOMO) became popular in 2004, according to the World Journal of Clinical Cases. One of the first major online arenas (outside MySpace, maybe) where users could openly exhibit their acquaintances and what they were doing via status updates and images, Facebook debuted this year.
“The fear of missing out (FOMO) is a phrase used by psychologists in the early 2000s to characterise a trend in social media. According to Priority Wellness Group founder and Harvard psychology lecturer Natalie Christine Dattilo, Ph.D.: “It has gotten increasing attention over the years as our social media presence has expanded.” She explains that “FOMO” encompasses both “the sense of missing out, which drives anxiety,” as well as “compulsive activities,” such as repeatedly checking and refreshing sites, to keep up appearances with friends and acquaintances. The fear of being shunned by others has been around for a long time, long before the advent of social media, and is therefore a near relative of cyberbullying.
The Origins of Fear of Missing Out
Erin Vogel, Ph.D., a social psychologist and associate professor at the University of Oklahoma Health Sciences Center, points out that the sensation of missing out (FOMO) has been around for a long time, even though the term just became commonplace with the rise of social media. “It’s human nature to want to feel like you’re part of a community,” she adds.
Dr. Vogel explains that psychologists have also looked at the effects of FOMO by considering how a sense of “belonging” might have on an individual’s sense of worth. One’s sense of self-worth increases when they are accepted by and contributing to a group. It’s hard to feel good about ourselves when we don’t get that social validation,” she adds.
Patrick McGinnis, a writer for the Harvard Business School journal The Harbus in 2004, is widely credited as the first person to adopt the term FOMO (McGinnis is now a venture capitalist, best-selling author and has a podcast called FOMO Sapiens.) McGinnis explains the common tendency to overbook oneself by citing “fear of missing out.”
Fear of Missing Out Symptoms
A research from 2021 in Technological Forecasting and Social Change notes that although FOMO is not yet a diagnosable disorder, it may have distinct symptoms. Indicators of this condition include:
- Checking in on social media all the time to see what everyone else is up to
- Feeling bad about yourself because you can’t measure up to the ideal life you see other people leading on social media.
- Exhaustion from social media use
Erin Vogel, Ph.D., a social psychologist and associate professor at the University of Oklahoma Health Sciences Center, says that other symptoms of FOMO include:
- Overscheduling (trying to be everywhere at all times) (trying to be everywhere at all times)
- separation from others
- fatigued physically
- Sadness, anxiety, or depression
- Concentration issues
- Sleeping problems
Roots of the Fear of Missing Out
A fear of missing out is not anything exclusive to social media. Take the scenario when you get an invitation to a weekend party that you’re not really interested in attending, but end up going nonetheless because you don’t want to be left out when your pals discuss the event on Monday. “Fear of missing out” (FOMO) is easier to feel in the social media era, but it’s been there for a long time, as Dr. Vogel points out. Dr. Dattilo says that anything that makes someone feel left out may create FOMO, but that the following are some of the most typical causes:
- Having no idea what everyone else is laughing about
- Not getting chosen for a team
- the state of not having been invited to anything
- The disappointment of missing a sale at a favourite retailer.
The Psychology of Fear of Missing Out
We all need a social network to feel whole. Among teenage females, this need was referred to as “social hunger” in one research. Some people’s feelings of isolation and loneliness are rooted in their want to feel like they belong, and this language highlights the significance of this need. The opposite of fear of missing out (FOMO) is a feeling of social connection, which has been linked to a longer and healthier lifespan.
If social connection is so crucial to our health, how does it work? One theory is that this is because a reduced level of stress brought on by strong social ties is beneficial to the health of the central nervous system and the immune system. On the other side, Dr. Dattilo explains that feelings of FOMO trigger a “fight or flight” reaction in the brain, much like other anxiety disorders. We go on high alert because our brains have detected a danger, a social threat in this instance. She goes on to explain that when we’re in pain, “our neurological system becomes stimulated and therefore we’re uncomfortable and driven to get relief.”
When individuals feel the need for distraction, they typically turn to their preferred social media platforms. Dr. Dattilo explains that this kind of relief seeking really serves to perpetuate or even amplify the original concern.
Mental health problems and fear of missing out have been related. Depression, increased stress, and a loss of enjoyment in life have all been linked to experiencing FOMO.
Who suffers from FOMO the most?
When it comes to a specific age group, young adults are more likely to suffer from fear of missing out (FOMO). As Dr. Dattilo puts it, “younger individuals are substantially more at risk owing to the greater amount of time spent online and a heightened sensitivity to and desire for social acceptance and belongingness.”
People of all ages, not just the young, may suffer fear of missing out. Dr. Vogel argues that any heavy social media user is at more risk of suffering FOMO than those who do not use these platforms as often. The fear of missing out (FOMO) is a common reaction to seeing the “highlight reels” of other people’s life on social media, as she puts it. People who place a premium on their interpersonal connections are probably also more likely to feel a strong pull toward social media and to suffer from FOMO. One 2017 research indicated that extroverted people may utilise social media more often than introverted people.
Dr. Dattilo further warns that those who suffer from social anxiety are vulnerable. She argues that this is because introverts are more prone to shun conventional forms of social interaction in favour of online forums and blogs in order to feel less alone.
“Fear of Missing Out” in the Age of Social Media
It’s obvious that social connection is beneficial to your physical and mental wellbeing. Fear of missing out (FOMO) is linked to lower life satisfaction and may even have harmful effects on physical health. But why do we have such a strong sense of “the fear of missing out” as we scroll through our social media feeds? Knowing the potential of social media platforms and applications like Instagram, Facebook, and TikTok is crucial to grasping this concept. Dr. Dattilo argues that the reward system in the brain is activated when we see positive messages on social media (or when someone “likes” our posts).
Dr. Dattilo believes that since “posting on social media and getting good feedback via comments, likes, and following is very gratifying to the brain,” people want to do it again and again. Using social media in this manner might become physically addicting.
How to Fight Off the Feeling of Missing Out
Both Dr. Vogel and Dr. Dattilo provide solutions for those who suffer from fear of missing out:
- Do not forget the things that are not being shown on social media: Dr. Vogel warns that in this era of social media, individuals need constant reminders that their lives aren’t as interesting or flawless as they may seem on the outside. Keep in mind that individuals aren’t blogging about mundane activities like working on a computer or doing housework. It’s not the case that everyone has nonstop action.
- Spend your time wisely by “focusing your attention on people and activities that satisfy you,” as recommended by Dr. Vogel. When you’re happy with the way you’re spending your time, you won’t worry as much about how other people spend theirs.
- The key to overcoming fear of missing out (FOMO) is understanding what sets off your anxiety. Identifying and avoiding precipitating circumstances is crucial, she adds, just as it is for any kind of behavioural addiction. Putting your phone in another room while you’re not using it might help you overcome the fear of missing out on social media if that’s what you’ve determined is the root of the problem. You may want to spend less time with someone if they’re consistently making you feel left out and anxious.
- Get in touch with a therapist: According to Dr. Dattilo, overusing social media is one of the behaviours that might contribute to fear of missing out (FOMO), and CBT can help people overcome this. In order to reclaim your sense of agency, you and your therapist will do an in-depth analysis of your feelings, ideas, and behaviours.
It’s possible to enjoy social media without allowing fear of missing out (FOMO) take over your life, which may be beneficial to your mental and physical health. You may combat fear of missing out by remembering that what you see on social media is just half the picture and by using other coping strategies. Achieving a feeling of community may help you feel grounded and safe in yourself.
Dr. Dattilo thinks that the focus of treatment for fear of missing out (FOMO) should be on self-regulation rather than avoidance. Use social media with purpose and awareness. Unfollow or remove the accounts or applications that consistently make you feel down.
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