From FOMO to JOMO: How to stop worrying about missing something?

From FOMO to JOMO: How to stop worrying about missing something?

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An alert rings and you pick up the phone. What if it’s important? Or you get an invitation to an event at a time when it’s not really convenient, but you can’t decline. What if you missed something? In the morning, you have to scroll through all the social networks and news to stay in the loop. If you don’t, you feel self-conscious. Are you shaking your head? Then you’re probably suffering from FOMO syndrome, which is not good for your mental well-being. Don’t get overwhelmed by everything that’s going on around you. Let’s learn to slow down and cultivate its opposite – JOMO.

What is FOMO?

FOMO stands for the english term fear of missing out. That we won’t get some important information, we won’t be perfectly up to date with all the news in the industry or maybe we will miss an event that would be worth attending. Whether it’s business or friendship.

It’s a syndrome of today’s hectic times, when we are bombarded with information from everywhere, we can know about anything in a few seconds and we are always in touch with everyone. We try to keep up, but the speed at which information comes and new and new events come, we simply can’t keep up. We feel overwhelmed and remorseful.

FOMO syndrome brings us feelings of restlessness, inadequacy and can lead to burnout, anxiety or depression.


Does FOMO affect you?

There are many areas in which FOMO can show itself. It depends on what you are specifically interested in.

  • Most often it is social networks, where we need to constantly check what is going on. FOMO is a reality for more than half of the users on the social media.
  • Or the news we scroll through every now and then so we don’t miss any news. And it doesn’t matter if it’s news, sports or showbiz.
  • The fear of missing out can also be experienced in connection with work. We feel like we always have to educate ourselves, be on every course and webinar, read every book or article, and be at every work event. This is where we are most at risk of burnout.
  • And last but not least, it can also be events with friends, where we get invitations to garden events or trips every now and then, especially in the summer. You may be afraid to say no, lest you miss something crucial and find out about it second-hand. Or to be invited again next time. So even if it’s not a good fit, you still go and cause yourself stress.

The hallmark of FOMO is the fear that makes you go against yourself. Against your own needs and mood of the moment. We lose touch with ourselves and the present moment. Restlessness, stress and anxiety set in.

JOMO as the opposite of FOMO

The solution to FOMO is to cultivate its opposite – JOMO, the joy of missing out. You literally replace fear with the joy of missing something.

JOMO represents a mindset shift where you experience a sense of contentment and peace in the moments when you are alone and taking care of yourself and your soul. You listen more to what you need yourself, instead of what you think you should or are expected to do. You allow yourself time for activities that truly make you happy, even if it means you miss out on something. That you won’t be perfectly up to date on all the latest news in your social bubble, the world news, or miss out on opportunities for professional development. You can disconnect from the outside world and enjoy the present moment. You are happy where you are right now.


How to get from FOMO to JOMO?

You can’t switch from FOMO to JOMO at the snap of a finger. Have you ever noticed how many people are on their phones even on a lounge chair on vacation?

The first step on the road to JOMO is to realize that you will always be missing something. As a human being, you simply don’t have the capacity to know everything, be everywhere and keep moving. Today’s times are so fast paced that you have to choose what you give your attention to. Have personal priorities and follow them.

Try to think about it, take a paper and write down your thoughts. If you can come to terms with this fact, there will be a real relief.

Here are six specific tips to help you on your journey from FOMO to JOMO:

  1. Turn off notifications: at least at certain times so they don’t interfere with your evening calm or disturb your concentration at work.
  2. Plan your days offline: Take a regularly scheduled break from the online world and enjoy your time here and now. This could be every Saturday or Sunday when you turn off your phone and head out into nature.
  3. Spend time alone: Not by working or self-educating, but by quality time just for you. Think about what’s going on in your life, what you wish was different, what you enjoy and what no longer serves you.
  4. Practice mindfulness: train your mind to focus on the present moment and not keep flying to what is happening somewhere else. During ordinary activities, such as eating lunch, keep all your senses fully focused on what you are doing. Notice the texture and taste of the food, its smell and colors, the sounds around you.
  5. Prioritize and don’t be afraid to say NO: Think about which activities and relationships are truly valuable to you and give them more time and energy. On the other hand, don’t be afraid to say NO to events or activities that you don’t want to do and are not important to you.
  6. Change the point of view: By taking care of yourself and mental hygiene, you create a greater mental capacity for further development and meeting people. You are able to make much more of them and really enjoy the opportunities you grasp. It’s about looking at the situation differently.

You don’t have to be alone on your journey to greater mental wellbeing. FOMO is a great topic for online therapy. Discussing the situation with an unbiased professional can bring quick relief to your overwhelmed mind. Together, you will then find a way to move from fear to the pleasure of taking time for yourself.

You haven’t been to therapy yet? Read how the first session works. With Hedepy you can easily join the therapy online.

Don’t face it alone

Finally, we would like to tell you the last and most important thing. It is completely natural to experience a wave of emotions in a difficult situation. Every crisis has its beginning, but it also has its end. Yours too. Therefore, if you are at least considering it even a tiny bit, ask for the help of a psychologist, psychiatrist, psychotherapist, or coach. Don’t face it alone; you can find help – At, there are more than 30 therapists. You can choose someone who is best suited to your needs, and make an appointment for the next day. You can then connect with the therapist online, from the comfort of your own home.

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