How to Have Less FOMO & More Happiness
It's Time to Care less about social pressure & more about your happiness
Fear of missing out, or “FOMO”, is a common feeling that most of us have experienced before. But there are correlations between social media, FOMO-mentality and depression and anxiety.
Instead of focusing on the things that bring us happiness, we get caught up in what we “should do” or how we “should be”. This leads to self-comparison, low-self esteem and general feelings of inadequacy.
So how do we quiet the FOMO part of our brain and focus on building our happiness?
1. BULLY BACK THE BULLY BRAIN
Example:
Your Brain: You’re missing out on the best parts of your life because you just stay home and watch netflix
You: I’m giving back to my body and my needs, and when I’m ready to socialize I will make social plans that suit me.
2. EXTERNALIZE YOUR THOUGHTS
It can be really hard to differentiate between our own beliefs from the intrusive, pessimistic or shaming thoughts that pop in. So let’s separate you from those not-so-you thoughts.
Step 1: Acknowledge & Identify: Is this a demanding thought, punitive thought, self-sabotaging thought?
Step 2: Evaluate It: What impact does this thought have on you? Does it make you feel worried, does it make you feel inadequate?
Step 3: Challenge It: Is this something you truly believe? Is this thought accurate or based on evidence? Is this thought aligned with your beliefs, values and wants?
Step 4: Put it in it’s place: If this thought is not an accurate one, it doesn’t belong taking up space in your mind. Some clients characterize their negative thoughts to help differentiate but giving the “negative voice” a name or an identity.
Step 5: Decide to Leave It Behind: This is to help maintain that sacred headspace. Once we recognize that thought is unhelpful, negative or a distorted way of thinking, it is important to move past it instead of ruminating on it. Some clients will even say aloud “Since this thought isn’t helpful, I’m choosing to refocus my attention now”. Intentional focus helps to avoid over-thinking.
Therapy-Tip:
To help differentiate, you can give these negative thoughts a name, character, and personality. Some clients will draw and create this “thought monster” to help separate self from thoughts.
3. LEAN INTO YOUR VALUES
Yes, you actually have your own values, not just the ones you were raised with, but the ones that YOU developed and honor. Most 20-30 year olds aren’t keenly aware of their values, BUT you totally have them. Let’s figure this out….
Write out things that are important to you; these are things that, if not fulfilled, would leave you feeling some type of way.
For example, if someone values connection to others, a way to be aligned with this would be to spend time building strong relationships.
Leaning into our values helps us feel our best .
If you’re unsure about your list, check out the table below for inspiration
Value
Action Step
Commitment
Kindness
Optimism
Service
Fulfill a promise you made to someone
Show acceptance of others, write a letter of gratitude
Challenge limiting thoughts & negative thinking patterns
Volunteer, give back to your community
If you’re interested in doing a deep dive into life satisfaction, reach out to us or read more about living your personal values to increase your happiness
