FOMO (Fear of Missing out) is not (yet) a recognized mental illness, but merely describes a mental abnormality whose manifestations include fluid transitions from “still normal” to pathological dependence. FOMO is understood as the fear of constantly missing out on something important that is happening elsewhere and being excluded from it. The feeling behind FOMO is not new, but is strongly promoted by modern communication technologies in connection with online social networks.
What is FOMO?
FOMO is an acronym derived from the Anglo-Saxon term Fear of Missing out. The term stands for an ill-defined mental state that arises from the constant fear or anxiety of missing out on something important that is being hosted by friends or acquaintances somewhere else and from which one is excluded. FOMO subsumes psychological behaviors that result from the fear of missing out on something. Such feelings are normal to a certain extent and can promote cohesion and a sense of belonging in a group and have accompanied mankind since the beginnings of its social order. Due to modern communication technologies, which enabled the development and establishment of several so-called social networks (social media), FOMO is enormously promoted and shows a clear tendency to spread further. A generally valid definition for FOMO does not (yet) exist. Some authors list various symptoms that are typically observed in people who are obviously affected by FOMO. In some cases, a distinction is made between FOMO without technical devices and FOMO in connection with devices with which remote communication via the Internet is possible (smartphone, laptop, tablet).
Causes
The fear of missing out or experiencing something much less fun or much less thrilling than what friends have experienced and done is natural and normal to a certain extent. The feeling can spur one’s ambition to undertake something that is more creative and challenging than what friends have undertaken. The situation can change quickly for people who are constantly online in social networks. Here, a large number of well over one hundred “friends” or “followers” can occur. There is a danger that the experience of individuals from a large group can constantly stand out and give the feeling that one cannot keep up oneself. In addition, it is very likely that out of the crowd of friends, someone is constantly experiencing something exciting and beautiful at the moment that you cannot participate in due to work or family commitments. Constantly following social networks can therefore strongly promote the emergence of FOMO.
Symptoms, complaints, and signs
The appearance of a whole range of symptoms can indicate FOMO. They range from certain psychological sensitivities that are not readily perceptible to outsiders to typical and conspicuous behaviors of the affected person that are also perceptible to the outside world. Psychological sensitivities typically express themselves in sadness and frustration because friends or followers are experiencing something great that you yourself cannot take part in, or that they are simply having fun, while you yourself are only confronted with the dreary everyday life as an experience. Such feelings in turn promote addiction-like anxiety and fear of missing out on even more. Often, the psychological sensitivities result in a kind of addiction and compulsion to constantly check and follow messages in certain social media and to post their own experiences – even if they are merely trivial. Those affected flee from reality into the virtual world of experiences of their “friends”. FOMO can even lead to those affected inventing and posting experiences in order to enhance their own value. The behavior becomes conspicuous and even dangerous when it leads to obvious distractions and concentration problems at work and in other everyday life. Communication behavior in direct dialog – without a smartphone – can be significantly disturbed as a result.
Diagnosis
Since there are no clear criteria for the presence of FOMO and the transitions from “still normal” to psychologically conspicuous FOMO are fluid, the diagnosis must be based on several symptoms occurring in parallel.One of the most important criteria that point to FOMO is the dependence on social media, the compulsion to constantly follow messages from friends and followers and to constantly post oneself. The dependence, which is comparable to typical addictive behavior, can become so strong that behavior in the real world in direct interaction with real people and the ability to perform and concentrate at work and in other everyday life are impaired.
Complications
Various complications can occur as a result of FOMO, which can harm the body both psychologically and physically. Usually, sufferers seem sad and depressed when an event or meeting is missed. This can lead to inferiority complexes and depression. In the worst cases, feelings of sadness are so severe that suicidal thoughts and eventually suicide occur. FOMO often occurs in connection with severe stress. In this case, sleep disturbances, severe exhaustion and headaches occur. A life without smartphone and other digital media is unimaginable for the affected person. It is not uncommon for aggression to occur when accessibility cannot be guaranteed. Complications can arise if the affected person suffers from concentration disorders due to the illness and is thus restricted in his or her job or learning. Treatment is usually provided by a psychologist and withdrawal from social media and constant communication. In many cases, this results in a positive course of the disease. However, FOMO can also occur later in life and limit the daily life of the affected person.
When should you see a doctor?
A doctor should always be consulted for FOMO. The symptoms of the disease usually do not disappear again on their own and continue to worsen, so that the affected person is dependent on medical treatment. The doctor should be consulted when those affected suffer from permanent sadness. In this case, the feelings of success are often associated with followers or virtual friends. Also a permanent fear and the fear that the affected person could miss something points to FOMO and must be examined by a doctor. Often, sufferers themselves do not realize that they are suffering from FOMO. In these cases, it is primarily the parents and relatives who must guide the affected person to treatment. In serious cases, a stay in a clinic may also be necessary. A permanent compulsion to update the news in social media also very often indicates FOMO. In this case, the patient may experience disturbed communication in everyday life. Usually, the diagnosis and treatment of FOMO can be done with a psychologist. However, a long period of time often passes before the affected person admits the disorder to himself.
Treatment and therapy
It is hardly helpful to advise people suffering from FOMO to completely abstain from using social media. A more promising therapy may be to help sufferers reflect on their use of social media and bring it to a more rational level. This may increase the realization that most posts have little relevance and there is virtually no risk of missing out if, for example, online visits are limited to certain times. It is also helpful to increase self-awareness to the effect that independence and self-directed activities are more satisfying than constantly conforming to the mainstream.
Outlook and prognosis
The prognosis of irregularity is based on several criteria that are directly related to each other. Although FOMO is not yet a recognized disease, the symptoms can still be influenced by the affected person. If therapeutic support is sought, there is a good chance that the symptoms will be alleviated. As soon as the causes of the fears or anxieties are clarified and changed, the affected person experiences a reduction in the impairments. His or her active cooperation is required. A freedom from symptoms and thus a complete recovery are possible under these conditions. If the affected person does not seek help, in a large number of cases there is a steady increase in the irregularities. This significantly worsens the prognosis.In the further course, an anxiety or panic disorder may develop, resulting in a significant reduction in the quality of life. In severe cases, it is no longer possible for the affected person to perform everyday duties and thus to fulfill professional or private tasks. A withdrawal from participation in social life forms and further alleviates well-being. The development of FOMO also depends on the individual personality of the person affected. If a general increased anxiety is embedded in the patient, the risk for an increase in symptoms is increased.
Prevention
The most important preventive measure is to reflect on the use of social networks as early as possible. Social networks can be very useful and helpful. Only unreflected use can lead to a dependency that is difficult to overcome.
Aftercare
With FOMO, the options for aftercare are severely limited in most cases. Usually, this disease can also be treated only slightly, so that even a complete cure cannot be guaranteed. The affected person is therefore often dependent on a protracted therapy to permanently alleviate and limit the symptoms. In many cases, the help of friends and family is necessary to alleviate the symptoms of FOMO. In this context, the relatives must understand the disease correctly and be able to sympathize with the patient. In general, loving care and support of the patient has a positive effect on the further course of the disease. As a rule, the patient should be careful not to spend time on social media, as this behavior can significantly increase the symptoms of FOMO. In this context, friends or the patient’s own parents can also pay attention to the use of social media and discourage the affected person from using them. The affected person should also meet with other people in real life, if possible, and distract themselves from using social media. A complete treatment of FOMO can thereby also include the complete deletion of such a profile.
Here’s what you can do yourself
The sufferer can help himself in everyday life with many behavioral tricks and ways to better cope with the existing discomfort. Regular downtime, during which there is no digital accessibility, ultimately promotes well-being and lowers the experience of stress. During rest periods and night sleep, it is helpful if telephone as well as digital accessibility is interrupted. Well-organized participation in leisure activities or sports activities also helps to improve well-being and focus thoughts on other areas of life. Discipline and good self-reflection for one’s own behavior is important to gain insights and understand connections. Through cognitive training, examination of one’s own emotions as well as observation of the reactions of fellow sufferers, the sufferer can perceive a great deal about the triggers of his or her complaints and make optimizations. The willingness to change one’s own behavioral structures should be given, so that an alleviation of the illness can take place. By performing relaxation techniques, the patient can reduce his or her own stress and existing anxiety. Methods such as yoga or meditation help to achieve mental relief and an inner balance. In many cases, conversations with older people support well-being, as another person’s life experience can offer new ways of thinking.
