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How Social Media Fuels FOMO

Jun 1, 2022 | Uncategorized

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You notice a tightening knot in your stomach as you browse social media, scrolling through eye-catching photos of breathtaking vacations, romantic dates, career achievements, and milestones. Anxious thoughts swarm through your head like flies, and you wonder, “Why does everyone seem to be living their best life while I’m sitting here watching? What’s wrong with me, and what am I doing wrong with my life? I should be having more moments and memories like theirs!”

What is FOMO?

The nagging sensation that others are having more fun, living more fulfilling lives, and enjoying better experiences than you is such a common fear that scientists coined the feeling FOMO or fear of missing out. FOMO predates social media, but it has increased dramatically since the rise of platforms like Instagram, Facebook, and Twitter, where users share glamourous life accomplishments in tidy posts. The purpose of such updates is to stay connected, but, ironically enough, it causes more people than ever to feel lonely and isolated.

Social Media and the Comparison Game

The onslaught of perfectly curated, unachievable lives on social media can lead you to measure your real, nitty-gritty life against others’ highlight reels. It’s a deceptively false comparison that takes a toll on your well-being. Because FOMO isn’t just the thought you could be doing better things when you watch what others are doing on social media; it’s an ever-present fear that you are missing out on something fundamentally important that others are experiencing. This fear of being absent or excluded from the experiences compels you to stay engaged online despite the harm.

FOMO Fuels Addictive Behavior

The more FOMO you experience, the more likely you are to engage in problematic social media use. The behavior resembles addiction as the fear of missing out on seemingly significant affairs compels you to check your phone constantly. FOMO urges you to compulsively respond to notifications even when you risk driving while distracted, sacrificing sleep, neglecting work or school, and forgoing real-world relationships. FOMO drives problematic social media use and causes you to prioritize keeping up on social media over everything else. The ever-present anxious thought that others are living their best lives in your absence nudges you to check in on social media, breeding feelings of FOMO when you continuously see others’ life highlights. This vicious cycle causes you to miss opportunities to live your life and takes a toll on your mental health and well-being.

Scratching the Social Media Itch

Problematic social media use owes its addictive qualities to the nature in which it’s used. Random notifications prompt you to check your feeds, where you receive instant gratification – it’s like scratching the itch. The instant gratification releases dopamine, the pleasure chemical, training your brain to repeat the behavior. Social media platforms are designed to mimic slot machines; you can constantly “pull the lever” or refresh your feeds to see new content and engagement. There’s no reaching the end of social media and no clear stopping point, drawing you into a never-ending cycle of scrolling.

Feeling the Effects of FOMO

Your sense of normal is skewed when you compare your real life to what others post online, leading to anxiety and depression. The comparison game causes a lot of people to assume they have a low social rank when weighed against social media accounts that rack up hundreds and thousands of followers and likes. Many who post content online are searching for external validation, and when you view your life and appearance as objects for public display, you become more anxious about negative reviews. If you fail to receive the feedback you’re seeking, it can cause you to internalize the belief that you are unpopular, unfunny, unworthy, or unlikeable. These mistaken beliefs fuel feelings of low self-esteem and low self-worth. Humans are social creatures desiring interactions and relationships, so perceived exclusion and negative feedback amplify loneliness and anxiety.

Social Media Sets Unrealistic Expectations

Social media is also a place you experience evaluation of your appearance. Technology and apps allow users to manipulate photos in seconds before publishing. Then, the algorithm serves you the pictures with the subtle suggestion that you fall short of society’s standards if you don’t look like the altered images on your screen. Social media is not representative of reality, and it isn’t easy to recognize how it distorts your perceptions when technology explicitly targets you with content intended to resonate. The promotion of unrealistic expectations has a devastating effect. In the US, research shows around 25% of young boys are concerned about their muscularity and leanness and express a greater desire for toned and defined muscles. Young girls are vulnerable, too, with 50% of 13-year-old girls reporting unhappiness with their bodies. This number grew to nearly 80% by the time girls reached age 17.

How to Curb the Fear of Missing Out

FOMO is ubiquitous in the generations that grew up with social media, and one survey found about two-thirds of people aged 18-33 admitted to regularly experiencing FOMO. Feeling that you are always missing out on life experiences that others are having in your absence is linked to higher numbers of anxiety and depression. Overall, studies have shown that those who use social media more intensively have lower life satisfaction.

Before you delete all your accounts, consider that using your social media accounts purposefully as a tool for connection, not comparison, can bring you greater freedom. Here are a few ways you can curb FOMO.

Use social media in moderation. Pay attention to how frequently you’re online by downloading an app that monitors your usage and set realistic goals to reduce your use and replace it with more fulfilling activities. You can even use social media to discover events or activities you can attend!
Focus on your friends and family more than acquaintances. You can use social media to keep in touch with long-distance friends and check in on family, but limit your time looking at influencers and celebrity’s content. Seeing your close friends’ posts are less likely to provoke comparison because you know them beyond what you see on your screen.
Share updates from your life mindfully. We know our lives aren’t perfect, but it is tempting to portray them as so on social. It’s natural to want to present yourself positively, and updating your social media with meaningful accomplishments can boost your self-esteem. Occasionally discussing the less-than-perfect aspects of your life can help others feel connected and give them the opportunity to support you.

From coffee to soda to energy drinks, caffeine is a part of daily life for many of us. And while it is naturally occurring, overconsumption can cause health problems such as increased blood pressure, heart palpitations, anxiety, headaches, and insomnia. For this blog, we sat down with Susie Roberts, a Registered Dietitian to discuss all things caffeine—why it’s such a big part of our lives, how much of it is in the food items many people enjoy regularly, and how much is too much. We’ll also talk about current trends and tips on how to boost your energy naturally so you can stop relying on caffeine to keep you energized throughout the day.

Q: Just this morning, I heard someone say “I’m not caffeinated enough for this day!” It really is such a big part of our daily lives. Why do you think that is?
A: It’s not surprising at all to hear that! About 90% of American adults consume caffeine daily. People are looking for ways to boost their energy and increase alertness and caffeine is readily available and socially acceptable.

Q: So, what exactly is caffeine, and how does it work?
A: Caffeine is a natural stimulant that affects the central nervous system. After consumption, it’s absorbed into the bloodstream and travels to the brain, where it blocks the effects of adenosine—a chemical that promotes sleep. This interference helps you feel more alert and awake.

Caffeine typically reaches your brain within 15 minutes, peaks in the bloodstream at 30 to 120 minutes, and has a half-life of 3 to 7 hours.

Q: Everyone knows that coffee and many soft drinks contain caffeine. But where else can it be found? If we are consuming these beverages and other items, how can we know the amount of caffeine we are getting?
A: Energy drinks have become very popular—especially among young adults. These contain not only caffeine, but may also have added sugars, so it’s a double whammy. Chocolate and many varieties of tea also contain caffeine. You may also want to check out any nutrition supplements or medications you are taking. And, many people may not realize it, but even decaf coffee contains a certain amount of caffeine.

Q: How much is too much when it comes to caffeine?
A: For most healthy adults, the FDA says up to 400 mg per day is safe. That’s about 4 cups of coffee. But you need to remember, that’s based on an 8 oz cup. Many people order an extra-large coffee, so you need to be aware of exactly how much you are taking in. Each individual reacts differently to caffeine based on their genetics, medications, and sleep habits.

How Much Is Too Much? Make Sure You Know Your Limits.

Q: What are the current trends in caffeine consumption?
A: As I mentioned before, energy drinks are increasing in popularity. They haven’t taken over coffee in the top spot, but Americans spent $19.2 billion on them in 2023 and that’s expected to rise to $33 billion by 2030. Coffee remains at the top, accounting for 69% of total caffeine intake, an increase of 15% in the last decade. And while the number of tea drinkers has dropped by 50%, those who drink it are consuming more.

Q: How can I be more aware about the amount of caffeine I’m getting?
A: Mindful consumption of caffeine is being intentional about what, when, and how much you consume. Track your intake and pay attention to any potential unwanted side effects like jitters or difficulty getting to sleep or staying asleep. Are you sleeping 6-8 hours a night and waking refreshed? If not, consider a “hard stop” 10 hours before your bedtime. Remember, that cup of coffee you had at 8 am can potentially still be in your system at 5 pm, so it’s important to time it right. And finally, if you decide you want to reduce your caffeine consumption, do it slowly to minimize any withdrawal symptoms such as headaches.

Be Mindful of Your Caffeine Consumption.

Q: Sometimes though, you need extra energy when you hit that afternoon slump. Can you suggest any alternative ways to get that boost and avoid turning to caffeine?
A: There are a few simple ways you can get that energy boost. First, make sure you are hydrated. Water supports joint health, oxygen delivery, temperature regulation, skin health, and more. You also want to move—even a short walk or stretch break can help. Make sure your meals are balanced with a protein and complex carbs. And most importantly, rest and recover. Sometimes rest—not more coffee—is what your body needs.

Q: So, what are your final thoughts on caffeine?
A: Caffeine can be part of a healthy lifestyle and may even offer some health benefits—but it’s all about balance and awareness. If you’re reaching for that third cup of coffee at 3 pm, pause and ask: Am I actually tired, hungry, or just in a habit? And then give one of the things we talked about a try, to get that energy boost naturally and see if that caffeine craving goes away.