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15 Ways to Manage Your FOMO and Avoid Social Media Addiction

15 Ways to Manage Your FOMO and Avoid Social Media Addiction

Perhaps you are parent of a college-going teenager who has multiple social media accounts with lots of real and imaginary friends added. Perhaps you are using Facebook on your office PC, or perhaps you are glued to your smartphone screen to see where your friends are hanging out next and how sexy your friend is looking on an exotic beach while wearing a bikini and posting her pictures publicly on Instagram. It is the urge to look good in our social circles, either when we are actually meeting our friends or using social media, that contributes significantly towards the development of this social media addiction. Out of this sheer addiction we often over-commit ourselves and not only spend excessive money on things, but find they may not enrich our lives.

We all experience such life situations every day as we are living in the world of Facebook, Twitter and Instagram. For us, maintaining a favorable image online is frequently more important than finding time for our own selves and loved ones. We remain hooked up on our laptops and smartphones just to make sure we don’t miss out anything. And if your kids are engaged in any such behavior, you can be sure that they are suffering from what is called Fear of Missing Out, or FOMO…

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FOMO is the fear of missing out on something great and losing social standing, combined with an overwhelming urge to know what is happening around oneself. It is a psychological disorder based upon feelings of insecurity and making poor or incorrect choices.

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Parents play a role

The most important reasons children and adults (especially males in the age bracket of 16-35 years) are caught in the trap of FOMO are neglect and low self-esteem. Recent research studies clearly demonstrated that an unmet need for recognition, low self-esteem, and social exclusion are the key reasons for FOMO. As a parent, you play a part in shaping and controlling this fear and addiction, as it pushes you or your teenage children to excessively use social media for instant gratification and drives the will to get accepted and acknowledged.

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Ways to deal with this

As a parent or as an individual (if you are suffering from FOMO yourself) you can find a way out of this fear. Just try to do few of the following:

  1. Always keep a limited amount of money and no cards in your wallet. You can then have an excuse for not going out with your friends on recurring social events.
  2. Find mobile phone packages with limited or no data plans.
  3. Remove Wi-Fi instruments from your home and use network cable instead for connecting to the internet.
  4. If your employer grants internet access during work, specifically ask them to block or filter your internet connection on your work PC.
  5. Learn to budget properly and do not budget for events where you have to spend money frequently.
  6. Close down social media notifications on your cell phone and other mobile devices.
  7. Learn to develop real contact with your friends rather than only hanging out online.
  8. Learn to enjoy what you are doing now, and in your free time visit your parents rather than hang out with friends.
  9. Look for the positive in every moment and stop making comparisons. Your friend may be having a nice extravagant vacation, but that doesn’t mean she is happy.
  10. Rate your FOMO at http://www.ratemyfomo.com/
  11. Use the power shout technique when you feel the urge to use social media. Just close your eyes, mentally imagine that you are using your Facebook, and while mentally doing that shout, “ STOP!” Your urge to use social media will decrease…try it!
  12. Stop living a false identity. It will sap your time, make you less productive and can cost you your job.
  13. Learn to accept yourself as you are. True friends always remain true friends regardless of whether you meet them or not.
  14. Reduce the number of friends on your social media accounts.
  15. Don’t drive for miles just to check-in on foursquare or to avail ourselves of a deal on Groupon.

I believe it is very important that we learn to manage different priorities in our lives and realistically assess whether we want to just look good, or really become good with no need to live with false identities.

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Adnan Manzoor

Data Analyst & Life Coach

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Last Updated on August 12, 2019

12 Best Foods That Improve Memory and Brain Health

12 Best Foods That Improve Memory and Brain Health

Nutrition plays a vital role in brain function and staying sharp into the golden years. Personally, my husband is going through medical school, which is like a daily mental marathon. Like any good wife, I am always looking for things that will boost his memory fortitude so he does his best in school.

But you don’t have to be a med student to appreciate better brainiac brilliance. If you combine certain foods with good hydration, proper sleep and exercise, you may just rival Einstein and have a great memory in no time.

I’m going to reveal the list of foods coming out of the kitchen that can improve your memory and make you smarter.

Here are 12 best brain foods that improve memory and brain power:

1. Nuts

The American Journal of Epidemiology published a study linking higher intakes of vitamin E with the prevention on cognitive decline.[1]

Nuts like walnuts and almonds (along with other great foods like avocados) are a great source of vitamin E.

Cashews and sunflower seeds also contain an amino acid that reduces stress by boosting serotonin levels.

Walnuts even resemble the brain, just in case you forget the correlation, and are a great source of omega 3 fatty acids, which also improve your mental magnitude.

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2. Blueberries

Shown in studies at Tuffs University to benefit both short-term memory and coordination, blueberries pack quite a punch in a tiny blue package.[2]

When compared to other fruits and veggies, blueberries were found to have the highest amount of antioxidants (especially flavonoids), but strawberries, raspberries, and blackberries are also full of brain benefits.

3. Tomatoes

Tomatoes are packed full of the antioxidant lycopene, which has shown to help protect against free-radical damage most notably seen in dementia patients.

4. Broccoli

While all green veggies are important and rich in antioxidants and vitamin C, broccoli is a superfood even among these healthy choices.

Since your brain uses so much fuel (it’s only 3% of your body weight but uses up to 17% of your energy), it is more vulnerable to free-radical damage and antioxidants help eliminate this threat.

Broccoli is packed full of antioxidants, is well-known as a powerful cancer fighter and is also full of vitamin K, which is known to enhance cognitive function.

5. Foods Rich in Essential Fatty Acids

Your brain is the fattest organ (not counting the skin) in the human body, and is composed of 60% fat. That means that your brain needs essential fatty acids like DHA and EPA to repair and build up synapses associated with memory.

The body does not naturally produce essential fatty acids so we must get them in our diet.

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Eggs, flax, and oily fish like salmon, sardines, mackerel and herring are great natural sources of these powerful fatty acids. Eggs also contain choline, which is a necessary building block for the neurotransmitter acetylcholine, to help you recall information and concentrate.

6. Soy

Soy, along with many other whole foods mentioned here, are full of proteins that trigger neurotransmitters associated with memory.

Soy protein isolate is a concentrated form of the protein that can be found in powder, liquid, or supplement form.

Soy is valuable for improving memory and mental flexibility, so pour soy milk over your cereal and enjoy the benefits.

7. Dark Chocolate

When it comes to chocolate, the darker the better. Try to aim for at least 70% cocoa. This yummy desert is rich in flavanol antioxidants which increase blood flow to the brain and shield brain cells from aging.

Take a look at this article if you want to know more benefits of dark chocolate: 15 Surprising and Science-Backed Health Effects of Dark Chocolate

8. Foods Rich in Vitamins: B vitamins, Folic Acid, Iron

Some great foods to obtain brain-boosting B vitamins, folic acid and iron are kale, chard, spinach and other dark leafy greens.

B6, B12 and folic acid can reduce levels of homocysteine in the blood. Homocysteine increases are found in patients with cognitive impairment like Alzheimer’s, and high risk of stroke.

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Studies showed when a group of elderly patients with mild cognitive impairment were given high doses of B6, B12, and folic acid, there was significant reduction in brain shrinkage compared to a similar placebo group.[3]

Other sources of B vitamins are liver, eggs, soybeans, lentils and green beans. Iron also helps accelerate brain function by carrying oxygen. If your brain doesn’t get enough oxygen, it can slow down and people can experience difficulty concentrating, diminished intellect, and a shorter attention span.

To get more iron in your diet, eat lean meats, beans, and iron-fortified cereals. Vitamin C helps in iron absorption, so don’t forget the fruits!

9. Foods Rich in Zinc

Zinc has constantly demonstrated its importance as a powerful nutrient in memory building and thinking. This mineral regulates communications between neurons and the hippocampus.

Zinc is deposited within nerve cells, with the highest concentrations found in the hippocampus, the part of the brain responsible for higher learning function and memory.

Some great sources of zinc are pumpkin seeds, liver, nuts, and peas.

10. Gingko Biloba

This herb has been utilized for centuries in eastern culture and is best known for its memory boosting brawn.

It can increase blood flow in the brain by dilating vessels, increasing oxygen supply and removing free radicals.

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However, don’t expect results overnight: this may take a few weeks to build up in your system before you see improvements.

11. Green and Black Tea

Studies have shown that both green and black tea prevent the breakdown of acetylcholine—a key chemical involved in memory and lacking in Alzheimer’s patients.

Both teas appear to have the same affect on Alzheimer’s disease as many drugs utilized to combat the illness, but green tea wins out as its affects last a full week versus black tea which only lasts the day.

Find out more about green tea here: 11 Health Benefits of Green Tea (+ How to Drink It for Maximum Benefits)

12. Sage and Rosemary

Both of these powerful herbs have been shown to increase memory and mental clarity, and alleviate mental fatigue in studies.

Try to enjoy these savory herbs in your favorite dishes.

When it comes to mental magnitude, eating smart can really make you smarter. Try to implement more of these readily available nutrients and see just how brainy you can be!

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Featured photo credit: Pexels via pexels.com

Reference

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