还在害怕错过朋友圈里的重大新闻吗？

丹·赫尔曼博士在1996年首次发现了这一现象，并且在《品牌管理杂志》（The Journal of Brand Management）上发表了第一篇关于这一主题的学术论文。文中指出：

Before the Internet, a related phenomenon, "keeping up with the Joneses'", was widely experienced. FOMO generalized and intensified this experience because so much more of people's lives became publicly documented and easily accessed. The concept has evolved to become more wide spread through mobile phone usage, texting, and social media and have helped flesh out the concept of the fear of missing out to the masses.

在互联网流行之前，人们广泛地经历过一种相关现象——“相互攀比”（英文中的一个成语，指的是和邻居攀比社会等级的高低或物质财富的多少）。而FOMO泛化并强化了这种体验，因为人们的生活有了更多的公开记录，而且很容易被知悉。通过手机的使用、短信和社交媒体，FOMO已经演变得更加广泛，并帮助充实了“害怕被大众忽视”的概念。

Social media provides a situation in which you are comparing your regular life to the highlights of others' lives. Therefore, your sense of "normal" becomes skewed and you seem to be doing worse than your peers.

社交媒体为使用者提供了一种情境，让你将自己的日常生活与他人生活中的亮点进行比较。因此，你对自己原本普通生活的“正常”感觉变得扭曲，认为自己似乎比同龄人做得更差。

自新冠疫情以来，大多数人在社交媒体上花了更多的时间。虽然社交媒体的使用让封闭在家的人们与外界取得联系，但同时也加剧了他们的FOMO心理。

Research has shown fear of missing out drives social media use as a way of checking in on other people, and trying to relieve some of the anxiety of those with more fear experience about potentially missing out on things or being socially excluded.

研究表明，错过恐惧症会激起人们对于社交媒体的使用欲望，并借此检查他人（的生活），同时也能试图缓解某些人的部分焦虑，这些人往往拥有更多害怕错过某事或被社会排斥的经历。

It's important for young people to think critically about what they are doing online and how it's making them feel. Connecting with others is great, but maybe passively scrolling through social media feeds is actually increasing their feelings of missing out, and making them feel more disconnected.

对年轻人来说，重要的是批判性思考他们在网上做的事情，以及这些事情给他们带来的感受。保持与他人的联系是一件好事，但实际上，被动地滚动浏览社交媒体可能会增强他们的失落感，并使他们产生更加与社会脱节的想法。

转移注意力

Rather than focusing on what you lack, try noticing what you have. Add more positive people to your feed; hide people who tend to brag too much or who are not supportive of you.

与其关注你缺少的，不如试着在意你拥有的。你可以关注更多积极的人，试着忽略那些过度吹嘘或者反对你的人。

记日记

You may want to take some of your photos and memories offline and keep a personal journal of your best memories, either online or on paper.

你可以把美好回忆写成日记——无论是在线上还是纸上。

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 social media and FOMO.

写日记可以帮助你把注意力从公众认可转移到自身，去欣赏那些让你的生活变得美好的事物。这种转变有时可以帮你走出社交媒体和FOMO的循环。

寻找真正的连接

You may find yourself seeking a greater connection when you are feeling depressed or anxious. 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.

感到抑郁或焦虑时，你可能会发现自己在寻求更多的联系。孤独或被排斥的感觉实际上是大脑在诉说，我们想寻求与他人更多的联系，增强我们的归属感。

Unfortunately, social media engagement is not always the way to accomplish this—you might be running from one bad situation right into an even worse one. Rather than trying to connect more with people on social media, why not arrange to meet up with someone in person?

然而社交媒体并不是实现连接的“万金油”——你可能会从一个“陷阱”跳入另一个“陷阱”。与其试图在社交媒体上建立更多联系，为什么不试着来一场线下约会呢？

Making plans with a good friend, creating a group outing, or doing anything social that gets you out with friends can be a nice change of pace, and it can help you to shake that feeling that you are missing out. It puts you in the center of the action.

与好朋友制定计划、组团出游、进行任何能让你们外出的社交活动，都是很好的改变。这能帮助你摆脱FOMO，行动至上。