Young adults going through recovery from a substance use disorder may often feel like they’re missing out on all the fun because they are living a sober life. This fear of missing out, A.K.A. FOMO, can be more damaging than just feeling left out. As we take a closer look at FOMO in recovery, we’ll also explore its effects and how young adults can cope.
What is FOMO?
The term FOMO (Fear of Missing Out) was coined in 2004 and refers to the feeling of missing out on anything fun.[1]
While this can occur from someone telling you about an activity you weren’t a part of, many feelings of FOMO center around social media. When young adults see what is portrayed on social media as an exciting lifestyle, they may feel their lives don’t measure up because they have chosen a sober path. If someone is experiencing FOMO, they feel like other people are living better lives, and there must be something wrong with theirs.
Effects of FOMO
FOMO creates feelings of dissatisfaction in life and can lead to depression, anxiety, and other mental health issues. This can be extremely dangerous for those in recovery since mental health issues like depression and anxiety are often linked to substance use.
Those experiencing FOMO may also have physical symptoms such as:[1]
- Headaches
- Body Aches
- Nausea
- Increased Heart Rate
FOMO can also lead to negative thoughts and low self-esteem, which can hinder the recovery process.
How to Cope with FOMO in Recovery
Exercise
Exercise helps to reduce stress and feelings of anxiety, which can contribute to FOMO.[2] When you exercise, your brain releases feel-good chemicals like endorphins and serotonin. When you’re feeling good, you may be less likely to have feelings of FOMO.
Be Mindful
Mindfulness is the practice of staying present in the moment. Rather than focusing on the past or future, mindfulness means simply being aware of the moment. If you’re focusing on the present, it can be difficult to have feelings of FOMO because you’re not worried about what other people have done or their plans.
Be Careful Who You Follow
If you’re on social media, be careful who you follow. Following people typically means you have full access to what they post about their lifestyles and activities. If you follow people who like to post about their lavish lifestyles, you may be more prone to FOMO. Even those who post about every possible daily activity can lead to feelings of FOMO from those who view their posts.
Also, be aware that not everything is what it seems. People often like to embellish when they are online, making an event appear far more exciting than it was in reality. Realizing this can reduce feelings of FOMO, which can be damaging during recovery.
Limit Screen Time
If your feelings about FOMO stem from what you see online, you may benefit from limiting screen time. This can reduce the images you see that may make you feel like your life isn’t as exciting as everyone else’s.
Set Goals
Setting goals can also help to reduce feelings of FOMO because you have something to look forward to rather than focus on things you think you’re missing. Setting personal goals like exercising more, finding new hobbies, or losing weight can give you something to work for and to feel accomplished once you’ve reached this goal.
Practice Gratitude
Practicing gratitude can also help people cope with FOMO in recovery. Part of having feelings of FOMO is feeling like you’re missing something in your life. Rather than focus on what’s missing, look at what you have and be grateful. Be grateful for having a roof over your head, food to eat, people to talk with, your pets, and anything in your life you value. When you list everything you are grateful for, you’ll quickly forget what you are missing. Some people find it helpful to write a list, while others prefer keeping a gratitude journal.
Plan Your Fun Activities
If you’re tired of seeing activities that you think you’re missing out on, plan your sober activities. This can include a trip to the movies, dinner, a hike, or anything else you find enjoyable. Doing these activities with others living a sober lifestyle can also give you the support you need to stay on track.
Ember Recovery Provides Substance Use Treatment for Teens and Young Adults
Ember Recovery is here to provide the substance use treatment that teens and young adults need to live successful lives. We will customize a treatment plan that will include a variety of therapies and other activities that will help young people battle their alcohol and drug use.
Contact the Ember Recovery team today to learn more about our substance use disorder treatment programs.
Sources:
[1] https://health.clevelandclinic.org/understanding-fomo [2] https://www.healthdirect.gov.au/exercise-and-mental-health
Andrea Dickerson is a Licensed Therapist and Certified Substance Use Counselor who has worked in behavioral health since 1997. Currently, Andrea is the Director of Behavioral Health, overseeing the Ember residential treatment programs and YSS outpatient counseling clinics throughout Central and North Central Iowa. She became a Motivational Interviewing (MI) trainer in 2006 and provides MI trainings throughout Iowa.
Andrea specializes in working with adolescents and their families and enjoys seeing the family relationships grow through therapy. Andrea is also a CARF International Surveyor, going around North America ensuring behavioral health organizations are meeting required standards.
In her free time, Andrea enjoys cheering on the Iowa Hawkeyes and Chicago Cubs, as well as being an active member of Soroptimist International of the Americas (SIA), a global organization that provides women and girls with access to the education and training they need to achieve economic empowerment. She has been a member of the SI of Des Moines club since 2012 and has been actively involved at the regional level, currently serving as Co-Governor of the Peaks to Plains Region.
Through her involvement in SIA, Andrea has been actively involved in the Dream Programs, coordinating annual Dream It, Be It: Career Support for Girls projects, which give girls the tools they need to achieve their education and career goals, empowering them to break cycles of poverty, violence, and abuse.