總是忍不住刷朋友圈，不想漏掉任何最新消息的心態(tài)，即FOMO(fear of missing out)。

FOMO是什么？

Fear of missing out or FOMO is "a pervasive apprehension that others might be having rewarding experiences from which one is absent". This social angst is characterized by "a desire to stay continually connected with what others are doing".
FOMO一詞來(lái)源于英文短語(yǔ)Fear of missing out. “害怕錯(cuò)過(guò)”（?？s寫(xiě)為FOMO）指的是擔(dān)心自己缺席時(shí)，其他人會(huì)獲得有益體驗(yàn)的一種普遍的憂(yōu)慮情緒。這種社交焦慮的特點(diǎn)是“希望一直知曉其他人在做什么”。

FOMO is also defined as a fear of regret, which may lead to a compulsive concern that one might miss an opportunity for social interaction, a novel experience, profitable investment or other satisfying events.
“害怕錯(cuò)過(guò)”還可以定義為一種遺憾，這有可能導(dǎo)致一種強(qiáng)迫性的關(guān)心，比如擔(dān)心自己可能錯(cuò)失了一次社交機(jī)會(huì)，一種新奇體驗(yàn)，一項(xiàng)有利可圖的投資，或者其他讓人滿(mǎn)意的事情。

在信息爆炸的今天，你是否總覺(jué)得有刷不完的動(dòng)態(tài)？短信、電子郵件、朋友更新的社交動(dòng)態(tài)、最新發(fā)布的流媒體音樂(lè)視頻、瞬息萬(wàn)變的股市基金行情、不停更新的新聞……我們一邊疲于查閱各類(lèi)消息，一邊擔(dān)心漏掉一些重要的商業(yè)線(xiàn)索，亦或是身邊人在熱議的八卦。甚至有，你不刷，別人刷了，別人就可能超過(guò)你的心態(tài)。這些都在加劇著FOMO情緒。

FOMO會(huì)讓你更幸福嗎？

The answer is definitely: NO. Researchers have found that FOMO leads us to check social media more frequently, leading to a negative cycle that can be hard to break. FOMO can lead to feelings of depression, loneliness, and boredom. Your mood will be easily influenced by others and your life starts to be controlled by the outside world.
答案是顯然的，并不會(huì)。研究人員發(fā)現(xiàn)，F(xiàn)OMO讓我們更頻繁地查看社交媒體，形成很難打破的惡性循環(huán)。FOMO會(huì)產(chǎn)生抑郁、孤獨(dú)和無(wú)聊的心理狀態(tài)。你的心情開(kāi)始輕易被別人影響，生活開(kāi)始為外界所掌控。

我們每天花費(fèi)大量的時(shí)間和注意力，去消費(fèi)大量的信息，并經(jīng)常讓FOMO引導(dǎo)我們將自己的生活與社交媒體上其他人的生活進(jìn)行比較。這種比較常常讓我們感到不滿(mǎn)意。因?yàn)槲覀兺谏缃幻襟w上看到的都是別人分享的高光時(shí)刻，而自己的生活卻是一地雞毛。

如何減少FOMO的心理特征？

看到這里，是否覺(jué)得該關(guān)閉朋友圈功能甚至扔掉手機(jī)以避免頻繁刷社交媒體帶來(lái)的負(fù)面影響呢？倒也不必。要想破除“錯(cuò)失恐懼”造成的迷局，最關(guān)鍵還是在現(xiàn)實(shí)生活中找到足夠的社會(huì)支持以滿(mǎn)足自己的歸屬需求?？梢詮囊韵氯齻€(gè)方面入手：

Change your focus
調(diào)整心態(tài)

Rather than focusing on what you lack, try noticing what you have. You can change your feed that triggers your FOMO. "Meritocracy society" is advocated today, but in fact, everyone owns their own success. Try to reduce our screen time, focus on building your own path to success and do what you like. Live in the moment, you will find nothing is missing out in our life!
與其關(guān)注你所缺乏的東西，不如試著注意你所擁有的東西。你可以少看一些引發(fā)“害怕錯(cuò)過(guò)”情緒的信息。在“精英社會(huì)”被大力提倡的今天，其實(shí)每一個(gè)人都有一條屬于自己的成功之路。試著減少手機(jī)屏幕使用時(shí)間，構(gòu)建屬于自己的成功道路，做自己喜歡的事?；钤诋?dāng)下，你會(huì)發(fā)現(xiàn)沒(méi)有什么遺憾！

Keep a journal
堅(jiān)持寫(xiě)日記

It is common to post on social media to keep a record of the fun things you do. However, you may find yourself noticing a little too much about whether people are validating your experiences online. If this is the case, you may try to keep a personal journal of your best memories, either online or on paper. Keeping a journal can help you to shift your focus from public approval to private appreciation of the things that make your life great. This shift can sometimes help you to get out of the cycle of FOMO.
在社交媒體上發(fā)帖記錄自己做得有趣的事情是很常見(jiàn)的。然而，你可能會(huì)發(fā)現(xiàn)自己會(huì)更在意別人對(duì)你的反應(yīng)。如果是這樣的話(huà)，不妨試試把你最美好的回憶寫(xiě)成個(gè)人日記，可以是電子的，也可以是紙質(zhì)的。寫(xiě)日記可以幫助你把關(guān)注點(diǎn)從公眾的認(rèn)可轉(zhuǎn)移到真正讓生活變得美好的事物上。這種轉(zhuǎn)變有時(shí)可以幫助你走出“害怕錯(cuò)過(guò)”的怪圈。

Seek out real connections
尋求真正的連接

You may find yourself seeking a greater connection when you are feeling depressed or anxious, and this is healthy. Feelings of loneliness or exclusion are actually our brain's way of telling us that we want to seek out greater connections with others and increase our sense of belonging. Rather than trying to connect more with people on social media, why not arrange to meet up with someone in person? Talking with families, making plans with a good friend, or creating a group outing that can help you to shake that feeling that you are missing out.
當(dāng)你感到沮喪或焦慮時(shí)，你可能會(huì)發(fā)現(xiàn)自己想要更多與外界建立聯(lián)系，這是正常的。孤獨(dú)或排斥的感覺(jué)，實(shí)際是大腦在告訴我們，我們想要尋求與他人更多的聯(lián)系，增加歸屬感。與其試圖在社交媒體上與人們建立更多的聯(lián)系，為什么不安排與某人親自見(jiàn)面呢？與家人交談，與好朋友制定計(jì)劃，或創(chuàng)建一個(gè)團(tuán)體郊游，可以幫助你擺脫“害怕錯(cuò)過(guò)”的感覺(jué)。

“害怕錯(cuò)過(guò)”，會(huì)讓我們錯(cuò)過(guò)了自己真正的生活。春節(jié)期間，不妨讓我們放下手機(jī)，多把時(shí)間留給線(xiàn)下生活，留給家人朋友，忘掉FOMO，體驗(yàn)一把JOMO(Joy of missing out)的快樂(lè)吧！

記者：焦?jié)?br>實(shí)習(xí)生：徐夏童
Source：ifanr 新華網(wǎng)