雙語：總是忍不住刷朋友圈 你可能得了FOMO

“你有Clubhouse邀請碼嗎？”這句話成爲最近大衆的又一流行密語。2月1日，硅谷“鋼鐵俠”馬斯克在Clubhouse創建了聊天室，只要有邀請碼，好像就能進入互聯網大佬圈，甚至一個邀請碼在eBay上被炒到100美元。天價背後，透露的是大衆不想漏掉任何最新消息的心態，即FOMO(fear of missing out)。

FOMO是什麼？

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一詞來源於英語短語Fear of missing out. “害怕錯過”（常縮寫爲FOMO）指的是擔心自己缺席時，其他人會獲得有益體驗的一種普遍的憂慮情緒。這種社交焦慮的特點是“希望一直知曉其他人在做什麼”。

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.

“害怕錯過”還可以定義爲一種遺憾，這有可能導致一種強迫性的關心，比如擔心自己可能錯失了一次社交機會，一種新奇體驗，一項有利可圖的投資，或者其他讓人滿意的事情。

在信息爆炸的今天，你是否總覺得有刷不完的動態？短信、電子郵件、朋友更新的社交動態、最新發布的流媒體音樂視頻、瞬息萬變的股市基金行情、不停更新的新聞……我們一邊疲於查閱各類消息，一邊擔心漏掉一些重要的商業線索，亦或是身邊人在熱議的八卦。甚至有，你不刷，別人刷了，別人就可能超過你的心態。這些都在加劇着FOMO情緒。

FOMO會讓你更幸福嗎？

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，並不會。研究人員發現，FOMO讓我們更頻繁地查看社交媒體，形成很難打破的惡性循環。FOMO會產生抑鬱、孤獨和無聊的心理狀態。你的心情開始輕易被別人影響，生活開始爲外界所掌控。

我們每天花費大量的時間和注意力，去消費大量的信息，並經常讓FOMO引導我們將自己的生活與社交媒體上其他人的生活進行比較。這種比較常常讓我們感到不滿意。因爲我們往往在社交媒體上看到的都是別人分享的高光時刻，而自己的生活卻是一地雞毛。

如何減少FOMO的心理特徵？

看到這裡，是否覺得該關閉朋友圈功能甚至扔掉手機以避免頻繁刷社交媒體帶來的負面影響呢？倒也不必。要想破除“錯失恐懼”造成的迷局，最關鍵還是在現實生活中找到足夠的社會支持以滿足自己的歸屬需求。可以從以下三個方面入手：

Change your focus

調整心態

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!

與其關注你所缺乏的東西，不如試着注意你所擁有的東西。你可以少看一些引發“害怕錯過”情緒的信息。在“精英社會”被大力提倡的今天，其實每一個人都有一條屬於自己的成功之路。試着減少手機屏幕使用時間，構建屬於自己的成功道路，做自己喜歡的事。活在當下，你會發現沒有什麼遺憾！

Keep a journal

堅持寫日記

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.

在社交媒體上發帖記錄自己做得有趣的事情是很常見的。然而，你可能會發現自己會更在意別人對你的反應。如果是這樣的話，不妨試試把你最美好的回憶寫成個人日記，可以是電子的，也可以是紙質的。寫日記可以幫助你把關注點從公衆的認可轉移到真正讓生活變得美好的事物上。這種轉變有時可以幫助你走出“害怕錯過”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.

當你感到沮喪或焦慮時，你可能會發現自己想要更多與外界建立聯繫，這是正常的。孤獨或排斥的感覺，實際是大腦在告訴我們，我們想要尋求與他人更多的聯繫，增加歸屬感。與其試圖在社交媒體上與人們建立更多的聯繫，爲什麼不安排與某人親自見面呢？與家人交談，與好朋友制定計劃，或創建一個團體郊遊，可以幫助你擺脫“害怕錯過”的感覺。

“害怕錯過”，會讓我們錯過了自己真正的生活。春節期間，不妨讓我們放下手機，多把時間留給線下生活，留給家人朋友，忘掉FOMO，體驗一把JOMO(Joy of missing out)的快樂吧！