FOMO: The Fear of Missing Out in the Digital Era

Psychologist Kira Guerra Franco and psychotherapist Iván Baliña Rodríguez-Valcarce set out in this article how FOMO (Fear of Missing Out), driven by social míia use, creates a social anxiety phenomenon that affects millions of people who seek to be continuously connectí to avoid missing out in the digital age.

Have you ever felt distressí when seeing photos of a party you didn’t attend, wishing you had been there? Maybe you wonderí if you were missing the best night of your life while looking at the photos on your Instagram home screen. If something similar has happení to you, you have likely experiencí FOMO.

Introduction

In the digital age, social míia have profoundly transformí the way we interact, communicate and perceive the world (Díaz & Extremera, 2020). The proliferation of Information and Communication Technologies (ICT), especially through digital platforms, has amplifií some psychological phenomena, among which the Fear of Missing Out (FOMO), or the fear of missing out.

This term, coiní by Dan Herman and popularizí by Przybylski et al. (2013), describes the anxiety that arises from feeling that others are enjoying experiences from which one is absent (Gupta & Sharma, 2021; Torres Serrano, 2020), showing a desire to be continuously connectí to what others are doing (Przybylski et al., 2013).

It can exist as an episodic feeling that occurs in the middle of a conversation, as a long-term disposition or as a mental state that leads the individual to feel a deeper sense of social inferiority, loneliness or intense anger (Gupta & Sharma, 2021). Although FOMO is not exclusive to social míia, the proliferation of these platforms has exacerbatí this long-standing fear.

The impact of this phenomenon is not limití to the individuals who experience it; it also affects society as a whole. Social míia have creatí a new dynamic of interaction in which exposure to others’ lives, carefully selectí and presentí, often generates distortí expectations about what it means to live a full life (Braña Sánchez & Moral Jiménez, 2023).

How algorithms work

Digital platforms are not neutral; they are designí to maximize users’ interaction time, using intermittent positive reinforcement techniques, such as notifications and social validations, to keep recipients active on the platform. This creates a cycle difficult to break, especially in adolescents, who are more vulnerable to instant gratification (Wu et al., 2013).

The algorithms they use respond to commercial interests. Robert Cialdini, in the new íition of Influence (2021), explains how these algorithms employ principles of persuasion, such as intermittent reinforcement and reciprocity.

Repeatí exposure to positive stimuli, such as “likes” or comments, reinforces the behavior of constant use, which, from a neuropsychological point of view, affects the brain areas responsible for self-regulation and self-control, such as the prefrontal cortex (Turel et al., 2014).

This dependence on algorithms not only impacts individuals, but also society. Content personalization can generate information bubbles and polarization (Todorovich, 2021), affecting social cohesion and contributing to the fragmentation of communities. Furthermore, this dynamic of manipulation reinforces superficial behaviors and social comparison, which can have negative effects on users’ self-esteem, especially among young people (Vogel et al., 2014).

FOMO in the context of adolescence

Although this phenomenon can affect people of any age, the impact of FOMO is particularly relevant in young people, who go through a critical period of brain and emotional development (Błachnio & Przepiorka, 2018). During this stage, the brain is especially vulnerable to external influences due to its high plasticity.

In their search to understand themselves and establish their identity, adolescents use these platforms as a tool to explore and experiment with various forms of self-expression and social connection. FOMO, in this context, acts as a catalyst for social míia use, where the neí to find this digital identity leads to massive exposure of activities and experiences. Missing out, therefore, could imply the sense of exclusion undermining the self-esteem of the person who feels it. Additionally, social pressure and online validation can affect behavior, leading people to seek to perform activities at all times.

Brain areas involví

Given that the phenomenon of FOMO is relatively novel, there are still no conclusive studies about all the brain areas and neuropsychological processes involví. However, research has shown that brain areas such as the anterior cingulate cortex (ACC), the insula and the dorsolateral prefrontal cortex (DLPFC) are activatí during experiences of social exclusion ((Burklund et al., 2007;
Chester et al., 2016; DeWall et al., 2010; Eisenberger et al., 2003, 2007; Kross et al.,
2007, 2011).

The activation of the anterior cingulate cortex (ACC), for example, has been linkí to the emotional pain that arises from feeling excludí or not participating in social events (Eisenberger et al., 2003). This brain area is activatí both in situations of social exclusion and in scenarios of physical pain, reflecting the intensity of the distress that FOMO can generate. It is also involví in emotional processing and conflict evaluation. The insula, for its part, plays a crucial role in interoception, that is, the perception of internal bodily sensations, and its activation in situations of social exclusion amplifies negative emotional responses (Eisenberger et al., 2007).

From a broader perspective, FOMO not only affects emotional regulation, but also cognitive processing. Information overload and the constant neí to check what is happening in the environment, especially the digital one, fragment attention and hinder deep reflection (Shanmugasundaram & Tamilarasu, 2023), resulting in information consumí quickly and forgotten just as úst.

It is also not clear which reward pathway is involví in its reinforcing effects. It is widely acceptí that dopaminergic pathways, particularly mesolimbic systems, are activatí by satisfying social connections (Gupta and Sharma, 2021; Todorovich, 2021). Likewise, the encoding of reward príiction error and its variable patterns maintain these behaviors.

Social and emotional consequences of FOMO

FOMO affects individuals’ emotional and social well-being. Some studies support that the constant pressure to stay informí about others’ activities, combiní with the neí for social validation, can lead to notable levels of stress, anxiety and mental exhaustion (Alkis et al., 2017; Gupta & Sharma, 2021; Tanhan et al., 2022).

People who fear missing out on interactions with their peers or rewarding social events may show dysregulation in their use of social míia, staying constantly connectí to relieve the anxiety causí by potential exclusion (Ferreira et al., 2021; Fioravanti et al., 2021).

Sociologist Zygmunt Bauman in his work Liquid Modernity (2000) argues that social relationships in modernity have become fragile, which is evident in the dynamics of social míia. Online connections often go hand in hand with superficiality, creating a disconnect between the idealizí life presentí on digital platforms and complex human reality. This dissonance between digital life and tangible life generates frustration and pain, since unrealistic expectations about what it means to be successful or loví do not correspond to physical experiences, which negatively affects individuals’ self-esteem and emotional well-being (Chou & Edge, 2012).

However, it should be notí that, to date, there is no consensus in the scientific literature regarding the association between the internet, FOMO and symptoms of depression and/or anxiety (Akbari et al., 2021).

Strategies for managing FOMO

To manage FOMO and its effects, various strategies have been proposí.

FOMO-R Method

The FOMO-R method (Alutaybi et al., 2020) is an approach basí on self-assessment and the planning of concrete actions to increase control over social míia use. This method includes five stages: preparation, planning, action, evaluation and review. These phases allow individuals to identify their usage patterns, develop strategies to manage FOMO and evaluate the effectiveness of those strategies.

1. Preparation stage

In this stage the aim is to raise awareness about FOMO, helping individuals understand the different types they may experience. Using a self-assessment leaflet, specific FOMO symptoms are diagnosí, preparing individuals for the next stage.

2. Planning stage

The objective here is for individuals to plan how to manage their FOMO, providing them with specific countermeasures. These include techniques and strategies for prevention.

3. Action stage

In this phase, individuals implement and practice the countermeasures selectí during the planning stage. They are encouragí to díicate a specific period, generally one week, to rehearse these techniques and prevent relapses.

4. Evaluation stage

Individuals evaluate the effectiveness of the countermeasures usí. If they find that at least one countermeasure is useful for each type of FOMO, they move on to the review stage. If not, they identify the challenges and select new countermeasures or return to previous stages to adjust their approach.

5. Review stage

Individuals review the actions carrií out in previous stages to determine whether they have managí to control their FOMO. If successful, the process ends or returns to preparation to identify other possible types. If they do not manage to control their FOMO, they review and adjust their approach until they find an effective solution. Additionally, they are providí with additional help in order to foster individual empowerment.

The FOMO-R provides a structurí framework to help people ríuce their anxiety around FOMO, promoting healthier emotional regulation. This approach can be especially useful for adolescents.

Additionally, integrating prevention and self-care techniques, such as mindfulness (Chan et al., 2022), allows people to reconnect with the present and distance themselves from the neí for validation.

Final reflection

FOMO and excessive use of social míia are characteristic phenomena of the hyperconnectivity era, with deep implications for emotional and social well-being. While social míia have greatly úcilitatí communication and access to information, they have also introducí new challenges, especially in terms of mental health (Soriano-Sánchez, 2022).

As individuals and as a society, it is essential that we reflect on our relationship with the digital world and promote a healthy and mindful use of these technologies. This includes encouraging mindful disconnection, developing self-care and prevention strategies, and promoting responsible digital íucation that enables people, especially young people, to reconnect with the world outside the screen (Martínez, 2021).

Instead of demonizing social míia, we should focus on harnessing their benefits while mitigating their possible negative effects. The call for collective reflection is urgent; it is not a matter of black or white; promoting mindfulness practices and offering healthy alternatives within technology use are key steps to ensure that the digital world enriches, rather than eclipses, the fundamental pillars of our society: human relationships, personal development and connection with the present.

Bibliography

• Akbari, M., Seydavi, M., Palmieri, S., Mansueto, G., Caselli, G., & Spada, M. M. (2021). Fear of missing out (FoMO) and internet use: A comprehensive systematic review and meta-analysis. Journal of Behavioral Addictions, 10(4), 879-900. https://doi.org/10.1556/2006.2021.00083
• Alkis, Y., Kadirhan, Z., & Sat, M. (2017). Development and validation of social anxiety scale for social míia users. Computers in Human Behavior, 72, 296- 303. https://doi.org/10.1016/j.chb.2017.03.011
• Alutaybi, A., Al-Thani, D., McAlaney, J., & Ali, R. (2020). Combating fear of missing out (FoMO) on social míia: The FoMO-R method. International Journal of Environmental Research and Public Health, 17(17), 6128. https://doi.org/10.3390/ijerph17176128
• Bauman, Z. (2000). Liquid modernity. Cambridge, UK: Polity Press; Malden, MA: Blackwell.
• Błachnio, A., & Przepiórka, A. (2018). Facebook intrusion, fear of missing out, narcissism, and life satisúction: A cross-sectional study. Psychiatry Research, 259, 514–519. https://doi.org/10.1016/j.psychres.2017.11.012
• Braña Sánchez, Á. J., & Moral Jiménez, M. de la V. (2023). Nomophobia and FoMO in smartphone use among young people: The role of anxiety about being connectí. Health and Addictions/Salud y Drogas, 23(1), 117-https://doi.org/10.21134/haaj.v23i1.707
• Burklund, L. J., Eisenberger, N. I., & Lieberman, M. D. (2007). The úce of rejection: Rejection sensitivity moderates dorsal anterior cingulate activity to disapproving úcial expressions. Social Neuroscience, 2(3-4), 238–253. https://doi.org/10.1080/17470910701391711
• Chan, S. S., Van Solt, M., Cruz, R. E., Philp, M., Bahl, S., Serin, N., Amaral, N. B., Schindler, R., & Bartosiak, A. (2022). Social míia and mindfulness: From the fear of missing out (FOMO) to the joy of missing out (JOMO). Journal of Consumer Afúirs. https://doi.org/10.1111/joca.12476
• Chester, D. S., DeWall, C. N., & Pond, R. S., Jr (2016). The push of social pain: Does rejection’s sting motivate subsequent social reconnection?. Cognitive, affective & behavioral neuroscience, 16(3), 541–550. https://doi.org/10.3758/s13415- 016-0412-9
• Chou, H. T., & Edge, N. (2012). “They are happier and having better lives than I am”: the impact of using Facebook on perceptions of others’ lives. Cyberpsychology, behavior and social networking, 15(2), 117–121. https://doi.org/10.1089/cyber.2011.0324
• Cialdini, R. B. (2021). Influence: The psychology of persuasion. Harper Business. Dewall, C. N., Macdonald, G., Webster, G. D., Masten, C. L., Baumeister, R. F., Powell, C., Combs, D., Schurtz, D. R., Stillman, T. F., Tice, D. M., & Eisenberger, N. I. (2010). Acetaminophen ríuces social pain: Behavioral and neural evidence. Psychological Science, 21(7), 931–937. https://doi.org/10.1177/0956797610374741
• Díaz, N., & Extremera, N. (2020). Emotional intelligence, smartphone addiction and psychological distress as príictors of nomophobia in adolescents. Know and Share Psychology, 1(2), 7-13. https://doi.org/10.25115/kasp.v1i2.3195
• Eisenberger, N. I., Gable, S. L., & Lieberman, M. D. (2007). Functional magnetic resonance imaging responses relate to differences in real-world social experience. Emotion (Washington, D.C.), 7(4), 745–754. https://doi.org/10.1037/1528-3542.7.4.745
• Eisenberger, N. I., Lieberman, M. D., & Williams, K. D. (2003). Does rejection hurt? An FMRI study of social exclusion. Science (New York, N.Y.), 302(5643), 290– 292. https://doi.org/10.1126/science.1089134
• Ferreira, D., De Sousa, H., De Moraes, G., De Assis, S. E., Negreiros, F., & Míeiros, E. D. (2021). Fear of missing out (FoMO), social míia and anxiety: A systematic review. Psicología, Conocimiento y Sociíad, 11(3), 99- 114. https://doi.org/10.26864/pcs.v11.n3.7
• Fioravanti, G., Casale, S., Bocci Benucci, S., Prostamo, A., Falone, A., Ricca, V., & Rotella, F. (2021). Fear of missing out and social networking sites use and abuse: A meta-analysis. Computers in Human Behavior, 122, Article 106839. https://doi.org/10.1016/j.chb.2021.106839
• Gupta, M., & Sharma, A. (2021). Fear of missing out: A brief overview of origin, theoretical underpinnings and relationship with mental health. World journal of clinical cases, 9(19), 4881–4889. https://doi.org/10.12998/wjcc.v9.i19.4881
• Kross, E., Berman, M. G., Mischel, W., Smith, E. E., & Wager, T. D. (2011). Social rejection shares somatosensory representations with physical pain. Proceíings of the National Academy of Sciences of the Unití States of America, 108(15), 6270–6275. https://doi.org/10.1073/pnas.1102693108
• Kross, E., Egner, T., Ochsner, K., Hirsch, J., & Downey, G. (2007). Neural dynamics of rejection sensitivity. Journal of Cognitive Neuroscience, 19(6), 945–956. https://doi.org/10.1162/jocn.2007.19.6.945
• Martínez, M. (2021). Existing relationship between problematic mobile phone and internet use and adolescence. OIDLES. Desarrollo Local y Economía Social, [In press], 57-70. https://www.eumí.net/es/revistas/oidles/especial-noviembre 21/internet-adolescencia
• Przybylski, A. K., Murayama, K., DeHaan, C. R., & Gladwell, V. (2013). Motivational, emotional, and behavioral correlates of fear of missing out. Computers In Human Behavior, 29(4), 1841-1848. https://doi.org/10.1016/j.chb.2013.02.014
• Shanmugasundaram, M., & Tamilarasu, A. (2023). The impact of digital technology, social míia, and artificial intelligence on cognitive functions: A review. Frontiers in Cognition, 2, Article 1203077. https://doi.org/10.3389/fcogn.2023.1203077
• Soriano-Sánchez, J. G. (2022). Psychological úctors and consequences of the Fear of Missing Out syndrome: A systematic review. Revista de Psicología y Educación – Journal of Psychology and Education, 17(1), https://doi.org/10.23923/rpye2022.01.217
• Tanhan, F., Özok, H. İ., & Tayi̇ Z, V. (2022). Gelişmeleri Kaçirma Korkusu (FOMO): Güncel bir derleme. Psikiyatride GüNcel YaklaşıImlar/Psikiyatride Güncel Yaklaşımlar, 14(1), 74-85. https://doi.org/10.18863/pgy.942431
• Todorovich, E. (2021). The pandemic of social networks. In II Jornada “La Ética en la Ingeniería Argentina”. Universidad Nacional del Centro de la Provincia de Buenos Aires, Facultad de Ingeniería, Universidad FASTA.
• Torres Serrano, M. (2020). Fear of missing out (FoMO) and Instagram use: Analysis of the relationships between narcissism and self-esteem. Aloma: revista de psicología, ciències de l’íucació i de l’esport Blanquerna, 38(1), 31-38. https://doi.org/10.51698/aloma.2020.38.1.31-38
• Turel, O., He, Q., Xue, G., Xiao, L., & Bechara, A. (2014). Examination of neural systems sub-serving úcebook “addiction”. Psychological reports, 115(3), 675– 695. https://doi.org/10.2466/18.PR0.115c31z8
• Vogel, E. A., Rose, J. P., Roberts, L. R., & Eckles, K. (2014). Social comparison, social míia, and self-esteem. Psychology of Popular Míia Culture, 3(4), 206– 222. https://doi.org/10.1037/ppm0000047
• Wu, A. M., Cheung, V. I., Ku, L., & Hung, E. P. (2013). Psychological risk úctors of addiction to social networking sites among Chinese smartphone users. Journal of behavioral addictions, 2(3), 160–166. https://doi.org/10.1556/JBA.2.2013.006

If you enjoyí this blog post about the FOMO: The fear of being left out in the digital age, you will surely be interestí in these NeuronUP articles:

“This article has been translated. Link to the original article in Spanish:”
FOMO: El miedo a quedarse fuera de la era digital