What is FOMO and how do you deal with it?

What is FOMO and how do you deal with it?

Ever felt like you’d be forgotten because you are not present either physically or virtually somewhere? Like you just have to be there even if you don’t contribute in any way? Well, this could be FOMO! FOMO stands for fear of missing out. This fear can be based on not being present or included in friend circles or social affairs. You could feel like there is a world of wonderful happening that you aren’t a part of. The fear of missing out is the worry or concern about missing out on things like social gatherings or events, being afraid of being forgotten, not feeling a sense of belongingness, not knowing the most recent rumors or news, or missing in action when others are hanging out.

When you have FOMO, you could feel as though you aren’t as up to date on social customs and happenings as you “should” or “would” be. FOMO can occur when you aren’t invited to a party, when your co-workers leave the office without you, or when you aren’t following the newest social media trends. Another easy way to avoid FOMO is to regularly check your text messages. It might also manifest as signing up for activity despite the potential for burnout due to a busy schedule or picking up your phone right away when you receive a notification.

Causes of FOMO

FOMO may be caused by an underlying craving for social connection and belonging. Humans have a built-in need for social interaction and a desire to be a part of something bigger than themselves. Low self-esteem and self-belief are contributing factors in feeling the fear of being left out by others. People may experience mental distress as well as bodily discomfort when they feel they lack these kinds of relationships. This might have an impact on some people’s general health and functionality.

Social Media Influence

In today’s world where everything is at the tap of a finger, being away from social media is sparse. We constantly engage in different portals of media for being connected, feel validated, and be engaged. It might have been FOMO if you’ve sat at home wondering what you were missing, looked longingly at your phone while waiting for a text, or had trouble deciding which event to skip the same night. It is very easy to feel inadequate and not “good enough” from the influx of inebriated information. Social comparison, being hooked to a screen for hours, eating meals scrolling down the phone all have become a norm these days. People have forgotten what it’s like to look up in the sky and see the clouds, feel the breeze, and forget the likes & comments.

If you can’t find any way to ignore social media influence then you can speak to our online psychologist at www.ganeshaspeaks.com.

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How to deal with FOMO in life?

Start with the understanding that you and your mental health are more important than anyone or any event. It feels good and fulfilling to be involved and engaged in social connections. It gives us a sense of belongingness. Some activities bring us satisfaction and meaning in our lives. What’s important to remember is that your body and mind need enough attention, love, and care as we reserve for others.

The dread of missing out sometimes signals a detachment from what you genuinely see as significant in your life. Working to overcome destructive cycles can frequently be a necessary step in preventing FOMO.

‘Digital detoxing,’

Being less engaged in online activities, such as social media and breaking news, can make you more intentional and present in your daily activities. Reconnecting with yourself and what you love can be achieved by detoxing from social media which may lead to FOMO.

Spending extra time with loved ones

Your closest connections can be rekindled by putting your phone down and spending time with them in person.  When you need a reminder that you are deserving of love and acceptance regardless of what other people do, your friends and family are frequently the greatest people to turn to.

Meditation and mindfulness exercises

Yoga and meditation are two mindfulness techniques that can be very helpful for cultivating calmness and staying in the present. Quietening your mind and paying attention to your breathing will help you become more aware of the possibility that whatever is generating your FOMO may not be worth your time or effort. Even going for a pleasant walk in the outdoors might help you regain a sense of balance and purpose that you can’t get from scrolling through and liking Instagram posts.


You might be able to pinpoint your FOMO triggers by journaling. It could be simpler to redefine your relationship around those ideas and feelings if you have a clear understanding of whom or what is the root of your concerns of losing out. Reminding yourself that you are worthy of love even when not omnipresent is something that can be acquired by journaling.

Attending Therapy

Therapy may be a useful alternative for you if your fear of missing out has significantly impacted your functioning and day-to-day life. Therapy can help you regain focus and equilibrium. One type of talk therapy where an online therapist can assist you in identifying the causes of anxious or depressive thoughts and then assist you in developing more effective coping mechanisms is cognitive behavioral therapy (CBT).

Our wellness experts at Ganeshaspeaks.com are well versed in CBT. Seek help now.

Lastly, to quote Theodore Roosevelt “Comparison is the thief of joy”. So never compare you’re beautiful, not so picture perfect journey with others! Let it be. I know it is easier said than done. But hold your ground and stay true to your identity!

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