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Why FOMO is Addictive and How to Overcome It

Why FOMO is Addictive and How to Overcome It

What is FOMO?

The official definition of FOMO is:

Anxiety that an exciting or interesting event may currently be happening elsewhere, often aroused by posts seen on social media.

But I don’t need to tell you what the definition is, you have all experienced how it feels when your friends are on social media doing something and you aren’t. Missing out on all those jokes, adventures and plans. Feeling excluded.

We have all felt the gnawing anxiety of FOMO as it ruins our once happy moods with envy and sadness. Even if we got invited. Even if we turned down going to this event simply because we didn’t want to. Even if we couldn’t think of anything worse to be doing. FOMO does not discriminate. FOMO worms it’s way into your mindset and sets of that anxiety that makes you breathe just a little faster.

So why do we fear missing out?

In this article, you’ll learn more about the causes of FOMO and what you can do to deal with it.

Why Do We Fear Missing Out?

Simply, because we are humans. We are social creatures and most importantly, pack animals. To be socially included is a survival instinct.

If we were rejected by our pack, we were left out to the elements to die so it is biologically programmed into us to want to be included and be a part of the pack.

Since the days of being a cave humans, our societies have drastically progressed since then. Social rejection doesn’t mean death anymore, it is more death to the ego than actual death. But since the rise of Social Media, our primal FOMO has resurfaced because all the things we could be doing to be included are shoved in our face 24/7.

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Life isn’t one long party, in between the parties and fun adventures, there is mundane, routine life! And while our routine, mundane life can be wonderful, we still get insecure that our life isn’t perceived as interesting and that is thanks to Social Media.

How FOMO Affects Our Lives

40 years ago, FOMO wasn’t that much a problem because long distance communication wasn’t great. Instead of having 500 hundred friends, we have a few friends that were nearby and if they were doing something, we had no idea and therefore, were not triggered to feel FOMO. Unless someone rubbed it in your face that you weren’t there, then we felt left out.

But now, social media dominates our lives with everyone’s exciting highlights reel bombarding our minds. We always make the assumption that everyone else’s life is so much fuller and more exciting than our own.

Information Overload

Thanks to advancing technology, we are subjected to huge amounts of information constantly and it is too much for our brain.

We can’t tell what person has done what, it all kind of blurs into one and that one person is everyone. Everyone is doing all this cool stuff, all the time, 24/7 and you aren’t. All this information is emotionally and mentally overwhelming us and it is exhausting.

FOMO is a cyclic compulsion that we can’t quit. We are addicted to distraction, using social media as a mental break, in doing so making ourselves feel bad from FOMO and so we scroll more.

We are addicted to social media and we are not good at practicing good social media health.

As much as I would like to blame social media giants for creating platforms that are designed to be addictive, we are the ones that open the app, scroll and feed the addiction everyday. We are the ones that don’t unfollow bad channels, bad people and negativity.

In real life, if someone doesn’t bring you happiness and joy, you avoid them and you avoid all communication with them. But you still have them as a facebook friend, you have unfollowed them in real life but not in your virtual life which is in many ways worse.

So what is the result of this overwhelming information and lack of proper social media care?

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Your mental health is in tatters. FOMO has a detrimental effect on our mental health, causing mood swings, loneliness, feelings of inferiority, reduced self-esteem, anxiety and depression.[1]

Overwhelm

You see all these things happening around you and you feel overwhelmed by the huge amount of things going on without you.

There are so many avenues to go down and you don’t have the time, energy or resources to all of these things. Even if we did one of them, there will always be 10,000 more things that other people are doing and we feel insignificant.

Fear

Specifically, fear of exclusion. You feel excluded and therefore afraid on a base level, like if you missed out on this one thing, you will be excluded forever and therefore, fear for your survival in a social group.

Self Hate

We feel uninteresting, boring and average. Fearing that we will be perceived as boring if we don’t attend all the social events, even if we didn’t want to go.

We instinctively care about what people think of us and we use this information to bully ourselves. Making us anxious and depressed, which in turn, makes us anxious at social events so we can’t have fun.

Being Set in a Comparison Mindset

The comparison mindset is a cancer that ruins your life.

We love to compare ourselves to others to work out where we are on the scale of success, because we love succeeding and progressing. It is in our nature. But the comparison mindset only leads to self hate because we are finding reasons we aren’t succeeding and we bully ourselves about it.

Don’t compare yourself to anyone because you aren’t comparable in any form. No one has walked your life, not even an identical twin and no one has what you have. Instead of bullying yourself for your lacks, focus on your blessings and express gratitude for it.

Learn more about the comparison mindset here: The More We Compare, the More We Lose Ourselves

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How to Overcome FOMO

FOMO kills happiness. Comparison is the thief of joy and as we compare our lives to those on social media, even though we cannot be compared because our lives are so beautifully different. So what can we do to overcome it?

1. Know That Social Media Isn’t Reality

Understand that social media isn’t reality, there are so many posts of happy cheerful faces doing something cool and being included. But it doesn’t tell the story of the person who is smiling through gritted teeth because really, they didn’t want to be there.

2. Embrace JOMO

JOMO is the Joy In Missing Out. When you feel the tugs of comparison and fear, just remind yourself of your worth and take a moment to show gratitude to what you are doing right now.

What you are doing right now is someone else’s dream. Practice gratitude and remind yourself that just because something else is happening without you, doesn’t mean they you aren’t important.

3. Reassurance

Reassuring yourself that just because something is happening doesn’t mean that your worth is affected in anyway.

FOMO is caused by a instinctual fear for survival. The best way to deal with a fear is to reassure yourself that you are safe and you are physically, emotionally and mentally are safe. You are still interesting, important and full of worth.

4. Ask Yourself, “Did You Really Want to Be There?”

Seriously, did you really want to be there? I know the travel FOMO when someone is on a warm beach in living Bali with the beautiful yoga poses and you feel the FOMO. But ask yourself, do you really want that life? It isn’t as great as instagram makes it seem.

Also, we get FOMO from parties and events that if we were there, we would hate. We often just want to be seen doing something so we feel cool so people will think we are interesting, which leads to.

5. Try Not to Care What People Think of You

This one isn’t so easily done but it shouldn’t matter what people think of you. You shouldn’t spend your life trying to get favorable opinions from people who wouldn’t turn up to your funeral.

I have written a previous article on how to stop caring about what other people think of you here: How to Stop Caring What People Think and Focus on Your Needs

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6. See the Larger Picture

We sit there and torture ourselves on all the things that we are missing out on. The reality is, in your entire life, this one thing that is making you feel the FOMO is a grain of sand in the ocean. In less than 24 hours, it won’t matter to you at all, so don’t let it ruin your day because in your whole life, it is nothing.

7. Make More Plans

If you feel FOMO because you feel like you aren’t doing much with your life, go and do something. You are the master of your life.

If you feel like you are being left out, go to more events with people. Alternatively, if you are an introvert like me, try a class, learn a new skill, book a flight, go on a walk, cut your hair. Go do things while you still can! Life is short so fill it with adventure!

8. Self-Care

Check in with your emotions more and take better care of yourself. Take time each day to sit and watch the rain with a cup of tea or meditate, nap, go for a short walk. Spend some time not connected to the internet so your brain has a moment to play catch up and rest.

Try some of these 40 Self Care Techniques To Rejuvenate And Restore Yourself.

9. Clear up Your Social Media

Get rid of anything that makes you feel sad, down or depressed on social media. Make sure your social media is a place of positivity and happiness.

The benefit of social media is you can unfollow people but not unfriend them. In this way, you can stop listening to their opinions all day without hurting their feelings.

10. Be Excited for Other People

If you see someone who is on holiday and you feel the FOMO, you don’t have to unfollow them or throw shade. Be happy for them.

Be grateful for where you are right now and the adventures you have had. Be happy for all these people who are living amazing fun lives and know that it has nothing to do with you.

Final Thoughts

FOMO is a mindset that makes us feel anxious, depressed and most commonly, boring and uninteresting. But that couldn’t be further from the truth.

FOMO is only going to get more and more difficult as more of our lives go online, so I hope these techniques can help you overcome FOMO more easily.

More Tips about Mental Strength

Featured photo credit: ROBIN WORRALL via unsplash.com

Reference

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Jade Nyx

Qualified Life Coach

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Last Updated on April 14, 2021

How to Deal With Anger (The Ultimate Anger Management Guide)

How to Deal With Anger (The Ultimate Anger Management Guide)

We all lose our temper from time to time, and expressing anger is actually a healthy thing to do in our relationships with others. Expressing our differences in opinion allows us to have healthy conflict and many times come to an agreement or understanding that works for everyone. However, there are times when anger can become overwhelming or damaging, and during these times, it’s important to learn how to deal with anger.

Expressing anger inappropriately can be harmful to relationships, both personal and professional. You may express too much anger, too often, or at times that are only going to make things worse, not better. In this article we will look at anger management techniques that will help you better control your emotions.

Let’s take a deeper look at how to deal with anger.

Expressing Anger

Anger is a natural and normal part of almost any relationship. This includes relationships with your significant other, kids, boss, friends, family, etc. Anger provides us with valuable information if we are willing to listen to it. It clues us in to areas where we disagree with others and things that need to be changed or altered.

Unhealthy Ways to Express Anger

Here are some common yet unhealthy ways to express anger that you should avoid:

Being Passive-Aggressive

This is a term many of us are familiar with. Passive-aggressive behavior happens when someone is angry but uses indirect communication to express their anger.

Some of the more common passive-aggressive behaviors include the silent treatment, making comments about someone behind their back, being grumpy, moody, or pouting, or simply not doing tasks or assignments that they should.

This is a passive-aggressive person’s way of showing their anger. It’s not very productive but extremely common.

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Poorly-Timed

Some people get overwhelmed and express anger in a situation where it can’t really do any good.

An example would be getting angry at one person in front of a crowd of people. All that does is make people uncomfortable and shuts them down. It’s not a healthy way to express anger or disagreement with someone.

Ongoing Anger

Being angry all the time is most often a symptom of something else. It’s healthy and normal to express anger when you disagree with someone. However, if someone is angry most of the time and always seems to be expressing their anger to everyone around them, this won’t serve them well.

Over time, people will start to avoid this person and have as little contact as possible. The reason being is no one likes being around someone who is angry all the time; it’s a no-win situation.

Healthy Ways to Express Anger

What about the healthy ways[1] to adapt? When learning how to deal with anger, here are some healthy ways to get you started.

Being Honest

Express your anger or disagreement honestly. Be truthful about what it is that is making you angry. Sometimes this will entail walking away and thinking about it for a bit before you respond.

Don’t say you’re mad at something someone did or said when it’s really something else that upset you.

Being Direct

Similar to being honest, being direct is a healthy way to express anger.

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Don’t talk around something that is making you angry. Don’t say that one thing is making you angry when it’s really something else, and don’t stack items on top of each other so you can unload on someone about 10 different things 6 months from now.

Be direct and upfront about what is making you angry. Ensure you are expressing your anger to the person who upset you or you are angry at, not to someone else. This is very counterproductive.

Being Timely

When something makes you angry, it’s much better to express it in a timely manner. Don’t keep it bottled up inside of you, as that’s only going to do more harm than good.

Think of the marriages that seem to go up in flames out of nowhere when the reality is someone kept quiet for years until they hit their breaking point.

Expressing anger as it occurs is a much healthier way of using anger to help us guide our relationships in the moment.

How to Deal With Anger

If you feel angry, how should you deal with it right at that moment?

1. Slow Down

From time to time, I receive an email at work that makes me so angry that steam is probably pouring out of my ears.

In my less restrained moments, I have been known to fire off a quick response, and that typically has ended about as well as you might imagine.

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When I actually walk away from my computer and go do something else for a while, I am able to calm down and think more rationally. After that happens, I am able to respond in a more appropriate and productive manner. Doing things that helps you learn how to release anger can make an uncomfortable situation more manageable before it gets out of hand.

2. Focus on the “I”

Remember that you are the one that’s upset. Don’t accuse people of making you upset because, in the end, it’s your response to what someone did that really triggered your anger. You don’t want to place blame by saying something like “Why don’t you ever put away your dishes?” Say something more like “Having dirty dishes laying on the counter upsets me—can you work with me to come to a solution?”

When you are accusatory towards someone, all that does is increase the tension. This doesn’t usually do anything except make your anger rise higher.

3. Work out

When learning how to deal with anger, exercise is a great outlet. If something happens that angers you, see if you have the opportunity to burn off some of the anger.

Being able to hit the gym to get a hard workout in is great. If this isn’t an option, see if you can go for a run or a bike ride. If you are at work when you become angry and the weather permits, at least go outside for a brisk walk.

Besides working some of your anger out through exercise, this also helps to give your mind a chance to work through some ways to address what it is that upset you.

If you’re not sure where to start with an exercise routine, check out Lifehack’s free Simple Cardio Home Workout Plan.

4. Seek Help When Needed

There are times when we could all use some help. Life can be stressful and overwhelming. It’s perfectly fine to seek some help from a mental health professional if it will help you get back to a healthy balance.If you find that you are angry all the time, it might be a good idea to go talk to an expert about learning to control intense emotions. They can give you some sound advice and ideas on how to get your anger to a more manageable and healthy level.

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5. Practice Relaxation

We all seem to lead incredibly busy lives, and that’s a good thing if we are loving the life we are living. That being said, it is very beneficial to our physical and mental well-being to take time out for relaxation.

That can mean spending time doing things that help us calm down and relax, like being around people we enjoy, practicing deep breathing or listening to music. It could be making time for things that help bring us balance like a healthy diet and physical activity.

Many people incorporate techniques such as yoga and meditation to calm their minds and release tension when learning how to deal with anger. Whatever your choice is, ensure you take time out to relax when warning signs of anger start to bubble up.

6. Laugh

Incorporating humor and laughter on a regular basis will help keep anger in check and help you get over a bad mood and feelings of anger more quickly. This isn’t part of formal anger management techniques, but you’ll be surprised by how well it works. Remember, life is a journey that’s meant to be enjoyed fully along the way through healthy emotion. Make sure you take time to laugh and have fun.Surround yourself with people that like to laugh and enjoy life. Don’t work at a job that just causes you stress, which can lead to anger. Work at something you enjoy doing.

7. Be Grateful

It’s easy to focus on the bad in life and the things that cause us negative emotions. It’s vitally important to remind ourselves of all the wonderful things in life that bring us positive emotions, things that we easily forget because we get caught up in the whirlwind of day to day life.

Take time out each day to remind yourself of a few things you are grateful for in order to help you learn how to release anger and invite in more positive feelings.

Final Thoughts

Life can be overwhelming at times. We seem to have constant pressure to achieve more and to always be on the go. People we are around and situations we are in can cause stress, anger, and negative emotions. At times, it can seem to be too much, and we get angry and our emotions start to get out of control.

During these times, keep in mind that life is an incredible journey, full of wonder and things that bring you joy. When you find yourself angry more often than is healthy, take time out to remember the good things in life—the things that we seem to forget yet bring us so much positive energy and emotions.

Use some of the tips included here to help with how to deal with anger and better control your emotions.

More Resources on Anger Management

Featured photo credit: Andre Hunter via unsplash.com

Reference

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