Combatting Social Media FOMO: Personal Strategies for Staying Mentally Well in Our Digital World

Hello everyone! David here. In today’s digital landscape, we're constantly bombarded with snapshots of other people's lives that make us feel like we're missing out. This Fear of Missing Out, or FOMO, can deeply affect our mental health. But how? Let's talk about what's really going on and share some personal strategies that have helped me navigate this tricky terrain.

Where Does FOMO Come From?

FOMO is deeply rooted in our basic need to belong. From our early ancestors to modern-day office environments, being part of the group has always been crucial. Social media, especially platforms like LinkedIn that focus on careers, can turn up the volume on these feelings, making us feel like we're just not doing enough compared to others.

As a professional and a chronic illness survivor, I’ve felt the sting of FOMO on my worst days. It’s not just about seeing others succeed while you’re stuck in bed; it's about constantly measuring your behind-the-scenes against everyone else's highlight reels. It’s like comparing apples with oranges! 

The Role of Social Comparison

"Theodore Roosevelt famously said, 'Comparison is the thief of joy,' and he couldn't have been more right. Each time we scroll through social media and compare our lives to what we see, it chips away at our happiness. René Girard’s Mimetic Theory takes this further—he argued that our desires are reflective; we want what others want. This means we can end up chasing dreams that aren't truly our own, just because we see others chasing them!

When you stop and think, it’s pretty crazy really. We want what others want, because we see others with it/doing it, and NOT because it is what we really want. That’s nuts.

The Psychological Impact

It’s not just a fleeting envy though. FOMO can lead to real anxiety and depression. 

I've been there—constantly checking my phone, feeling worse each time. It’s a cycle that’s hard to break, especially when every ping could be the next big thing you’d miss.

Ping ping ping. 

Before you know it, you are glued to your phone, to the exclusion of everyone and everything around you. A slave to the notifications.

A Global Problem

And it isn’t just me: The 4th Annual Mental State of the World Report highlights the UK, alongside South Africa, as having the highest proportion of people in mental distress out of the 71 countries assessed, with the UK having the second worst overall measure of mental health globally, ranking only better than Uzbekistan!

Two of the main culprits for this distress? Smartphones and ultra-processed food.

Dealing with the Tipping Point

There’s a point where FOMO stops being a minor nuisance and starts causing real anxiety. For me, recognising this was crucial. It wasn’t about cutting out social media entirely but finding ways to use it that didn’t make me feel worse.

With a family, we have a 9 year old son, when you are told you are constantly on your phone, you know you have a problem!

Navigating Through the FOMO Fog

It’s one thing to acknowledge there could be a problem, it’s quite another to then actually accept it and do something about it. 

Here’s what has worked for me:

• Switching off notifications: Stopping the constant ping ping ping, so I am not distracted or tempted to ‘see what’s going on’.

• Mindfulness and Gratitude: Staying present and appreciating what I have, not what I think I need, has been a game-changer.

• Limiting Social Media: I’ve set boundaries on how often I log on and what I look at. It’s about being purposeful, curating my feed to uplift, not upset. I recently deleted the LinkedIn app and it’s been a game changer! 

• Fostering Real Connections: I’ve invested more in face-to-face relationships. It’s enriching in ways that digital simply isn’t.

• Being ‘present’: Not using my phone when with others. Leaving it on the kitchen counter so I can’t even see it, let alone be tempted to pick it up and check it. Out of sight, out of mind.

• Acceptance: Embracing that I can’t be everywhere at once was liberating. It’s about focusing on what truly matters.

Final Thoughts

Navigating social media and FOMO is a personal journey, and it’s about finding what works for you. For me, understanding the psychological underpinnings of FOMO and developing strategies to cope has made a significant difference.

Of course it is not just social media.

The pulls on our time and consciousness are constant and varied. Social Media, Email, Messages, Notifications. Ping ping ping. It’s a constant stream of distractions.

Stopping this has been a real game changer for me, allowing me to regain peace of mind and clarity. What do I want? How do I want to spend my time? 

Making purposeful choices, rather than being dragged along on a wave of dopamine addiction.

Let's chat about this—what are your experiences with FOMO, and how do you handle it? Drop a comment below, and let’s start a conversation. Together, we can create a more content and present society, both online and off.