FOMO – The First Social Media Illness?

What Is FOMO?

FOMO, or "Fear of Missing Out," describes the feeling that you are missing out on something that others have or experience. This phenomenon can be caused or amplified by social media, where constant posts and updates give you insights into the apparent lives of others. FOMO is also referred to as the first social media disease, and young adults, in particular, suffer from it. [1]

When you experience FOMO, you often feel a mixture of envy, anxiety, and dissatisfaction caused by the perception that others are living a richer or more fulfilling life. FOMO, therefore, can affect your mental health. It can lead to constant anxiety, stress, low self-esteem, and even depressive symptoms. FOMO can affect anyone, but certain people are at higher risk, especially those who suffer from an underlying mental illness or have low self-esteem. Of course, social media is not all bad, but it can be particularly damaging if your personal relationship with yourself or your body image is disturbed. Anxiety disorders and depression, in particular, can cause FOMO to occur more frequently and have longer-lasting effects. [2]

As a health-conscious person, you should be aware of these effects, as the constant worry of missing out or not being good enough can influence your mental health and, consequently, your quality of life. In our hyper-connected world, it's essential to develop strategies to deal with FOMO and focus on your own well-being rather than being influenced by others' online representations.

Is FOMO a Mental Illness?

FOMO, or "the Fear of Missing Out," is not considered a mental illness in the traditional sense, such as clinical depression or anxiety disorders. Instead, it is a socio-psychological phenomenon or condition characterized by the feeling that others may have more fulfilling experiences or lives than oneself. This can lead to anxiety, fear, and social dissatisfaction. [1]

Although the Fear of Missing Out syndrome does not yet constitute a pathological illness in the field of psychology, FOMO can exacerbate psychological distress or occur as a symptom of other mental disorders. For example, people with pre-existing anxiety disorders or depression may suffer more from FOMO, as they may be more susceptible to social comparisons and the resulting negative feelings. In such cases, looking out for signs and seeking professional help, if necessary, is particularly important. [2]

It is essential to raise awareness of your own mental health and develop strategies to deal with the pressures and challenges that can arise from the modern world in a healthy way. This includes, for example, consciously managing the use of social media and focusing on personal goals and values.

What Are the Causes of FOMO?

FOMO, or the "Fear of Missing Out," is influenced by various factors that are prevalent in modern society. Here is a list of the most common causes: [1]

1. Social Media

Platforms and social networks such as Instagram, Facebook, TikTok, Snapchat, and Twitter/X provide constant insights into the lives of others. Users see photos and stories of trips, parties, successes, and other seemingly perfect moments in life, which reinforces the feeling of missing out. Constantly “checking” what others are posting and experiencing without knowing the reality behind it can make your own life appear in a worse light and dull.

2. Constantly Online

Modern technology allows us to be online anytime, anywhere. This means that we constantly receive updates and can, therefore, feel the need to react or participate immediately, afraid to miss out on anything.

3. Advertising and Marketing

Many marketing strategies play on the fear of missing out or having to change something by presenting products or experiences as "once-in-a-lifetime opportunities" or solutions to a problem. This can increase the pressure to consume in order to be up there with the “big ones” or to keep up.

4. Cultural and Social Norms

In many cultures, an active and eventful social life is seen as a sign of success and satisfaction. Those who cannot or do not want to keep up may feel excluded or inferior. Therefore, many people keep using social media even though they know that it makes them feel bad and waste their time.

5. Personal Insecurity and Self-Esteem

People with low self-confidence or self-esteem are more susceptible to FOMO as they often measure their own worth based on the activities and achievements of others. [2] [3]

6. Changes in Personal or Professional Life

Life transitions or career changes can increase insecurities and create feelings of being left behind or missing out on opportunities.

What Are Typical Symptoms of FOMO?

FOMO, the fear of missing out, can manifest itself through various signs. Here are some typical symptoms: [1]

• Excessive use of social media: Constantly checking social media platforms to stay up to date and not miss anything is a common sign of FOMO.

• Restlessness and nervousness: A feeling of restlessness or nervousness at the thought of not participating in certain events or activities in which others are taking part.

• Difficulty making decisions: The inability to make up your mind for fear that the wrong decision could lead to missing out on something better.

• Lack of engagement: The feeling of not being fully involved in something because you are preoccupied with what is happening elsewhere.

• Envy or jealousy: Envious or jealous feelings toward people who seem to be having desirable lives or enjoyable experiences.

• Constant comparison with others: Continually measuring your success or happiness against what others are showing on social media or in real life, often leading to feelings of inferiority.

• Dissatisfaction with your own life: A constant feeling of dissatisfaction or regret that your own life is not as exciting or fulfilling as (seemingly) that of others.

• Fear of being excluded: The worry of losing social ties or friendships if you do not participate in certain events or are less active on social networks.

• Sleep Issues: Difficulty falling asleep or sleeping through the night due to worry about missing out or fear of not being up-to-date.

Three Examples of FOMO

1. Event FOMO: You see pictures on Instagram of a concert that many of your friends have attended. The feeling of having missed something meaningful and fun makes you anxious and sad because you weren't there. You feel like you missed out on something significant, even though it is objectively just one event.
2. Travel FOMO: Several of your colleagues share their vacation photos from exotic locations on Facebook while you're working at home. This triggers the feeling that you should also go traveling and have similar experiences to live your life to the fullest.
3. Beauty FOMO: You scroll through Instagram and see countless pictures of influencers and models showing off perfect skin, luxurious outfits, and ideal body figures. This triggers the feeling that you are not pretty, wealthy, slim, or fashionable enough, which leads to an urge to buy cosmetic products or clothes to get closer to these idealized images. Constantly striving for an unattainable standard of beauty can lead to dissatisfaction and a constant feeling of inadequacy. [4]

How Does FOMO Manifest Itself In the Body and Mind?

FOMO, or the "Fear of Missing Out," can affect both the body and the mind in various ways. Here are some of the most common side effects:

• Not being able to relax: The constant need to stay connected and informed can lead to difficulty switching off in the evenings or during periods of rest. This can lead to problems falling asleep, restless sleep, or too little sleep.
• Increased stress: The fear of missing out can lead to a constant feeling of pressure and tension. This stress can manifest itself in symptoms such as headaches, muscle tension, or general restlessness. [3]
• Anxiety: FOMO can increase feelings of fear, especially in relation to social situations or decision-making. The constant worry of not having the best experience can lead to chronic restlessness and anxiety. [2] [3]
• Low self-esteem: Constantly comparing yourself to others who seem to have better or more fulfilling experiences can worsen your self-image, leading to self-doubt and reduced self-esteem. [1]
• Depressive symptoms: In the long term, constant dissatisfaction and the feeling of not achieving or experiencing enough can lead to feelings of hopelessness and depressive symptoms. [3]
• Reduced quality of life: Your overall quality of life can be reduced if you constantly feel that you are not experiencing or achieving enough. You may think that your own life is not as rich or fulfilling as others and that these strangers have more exciting lives.
• Physical exhaustion: The mental and emotional stress that comes with FOMO can also be physically draining. This can manifest itself in constant fatigue and exhaustion. [1]
• Problems with concentration: Being constantly distracted and having to stay up to date can make it hard to focus and finish tasks.
• Financial mismanagement (overspending): The fear of missing out can cause you to spend more money than you can afford to participate in certain activities or own certain products you see on social media. This can lead to rash purchases, high credit card debt, or financial instability as you try to keep up with others or fulfill a lifestyle image that is not sustainable for you. [5]
• Wrong goal setting: FOMO can also affect how you set your life goals. The desire to be like famous influencers on platforms such as YouTube or Instagram can encourage unrealistic goals, such as becoming the next big YouTube star or being as slim as a supermodel. Such goals are often not only unrealistic but also unhealthy and can lead to frustration, self-esteem issues, and, in some cases, serious health problems.

What Can I Do About FOMO?

Managing FOMO is crucial to maintaining your mental health and overall well-being. Here are some effective strategies that can help you deal with the fear of missing out:

Do a Digital Detox

Take regular time-outs from social media and digital devices. This can mean setting aside specific times during the day when you don't use your smartphone or laptop or planning entire days without social media or, in fact, any digital media (Netflix, etc.). This helps to reduce the constant flood of information and increase your awareness of the present. [6]

Use Social Media Consciously

If you use social media, be aware of how and why you use it. Set yourself a fixed screen time that you do not exceed. Ask yourself whether your use is giving you positive energy or causing you stress. Only follow accounts that inspire and positively influence you.

Set Yourself Realistic Goals

Set clear and achievable goals based on your personal strengths and interests, rather than pursuing unrealistic ideals encouraged by social media or peer pressure.

Practice Self-reflection and Mindfulness

Practice mindfulness, self-reflection, and meditation to live more in the moment and think less about past or future events. This can help reduce the constant feeling of anxiety that comes with FOMO.

Set Priorities

Recognize what is really important to you in life. Focus on these priorities instead of getting overwhelmed by the numerous opportunities, distractions, and activities you see online.

Appreciate the Present

Learn to appreciate the here and now, even if it seems quiet or less exciting. Find joy in the little things and appreciate the quality of your current experiences.

Have Conversations in Real Life

Spend more time with friends and family in person instead of prioritizing virtual interactions. Genuine interpersonal relationships are often more fulfilling and healthier.

Understand the Social Media Reality

Be aware that social media frequently presents a distorted reality. Many people only post the most positive aspects of their lives, often embellished by filters and artificial intelligence. This awareness can put your perception into perspective and reduce the pressure to keep up with an idealized, superficial, and non-real online world.

Learn to Say 'No'

It's okay not to participate in every activity or attend every social event, especially if your social battery is drained or you simply do not want to participate. Recognize that it's important to schedule time for yourself and for rest.

Practice JOMO (Joy of Missing Out)

Find joy in consciously missing out on certain activities and instead enjoying the peace and satisfaction of your own life. This can be an effective way to overcome the negative effects of FOMO and increase your well-being.

Dopamine Addiction and FOMO

Social media and constantly scrolling through a newsfeed are designed to be addictive by engaging the reward system in your brain. [7] Every time you receive notifications, someone "likes" your TikTok or Reel, or you see something new in your feed, dopamine, a neurotransmitter associated with feelings of pleasure and reward, is released.

This sporadic and unpredictable release of dopamine stimulates the desire to constantly seek updates and highs, which can overstimulate the nervous system. In the long run, this constant overstimulation can lead to addiction, where the brain is constantly craving the next “reward” from social media, which can lead to depletion of the natural dopamine balance. [7]

Many of our members report this dopamine addiction and how social media leads them to procrastinate unwantedly. CARE offers the first step to prioritize your health and well-being and consciously optimize your quality of life.