Have you ever felt the pressure to keep up with the latest social media trends or experienced FOMO (Fear of Missing Out) when seeing others’ experiences online?
Social media has revolutionised the way we communicate, share experiences, and stay informed. Platforms like Instagram, TikTok, and Twitter shape how we connect, share, and perceive reality. While social media offers incredible opportunities for networking and entertainment, it also influences self-esteem, mental wellbeing, and decision-making. Alongside its benefits, it has also introduced psychological challenges, including FOMO (Fear of Missing Out) and the overwhelming influence of digital trends. The curated nature of social media can create unrealistic expectations, impacting self-esteem, mental wellbeing, and decision-making.
Here, we explore the impact of social media trends and FOMO on our psychological wellbeing and provide actionable strategies for healthy digital engagement.
Neuroscience Insight
Research suggests that excessive social media use triggers the brain’s dopamine system, reinforcing compulsive behaviours similar to gambling addiction. Research confirms that social media platforms are designed to exploit the brain’s reward system by offering intermittent reinforcement through likes, comments, and notifications. This cycle makes disengagement challenging, contributing to increased anxiety and compulsive checking behaviours.
How Social Media Trends Shape Behaviour & Influence Mental Wellbeing
Social media thrives on trends – viral challenges, trending hashtags, and emerging content that captivates millions. These trends shape behaviour, influence buying decisions, and dictate social norms. However, while they can foster creativity and community, they can also create pressure to conform and distort perceptions of reality.
Why Do We Follow Trends?
- Social Proof & Validation – Psychological studies suggest that people are more likely to adopt behaviours when they see them widely accepted by peers. This phenomenon is known as social proof.
- Fear of Being Left Out – Trends create a sense of urgency, leading individuals to participate to maintain relevance and social belonging.
- Algorithmic Reinforcement –Social media platforms amplify viral content through recommendation algorithms, making trends feel pervasive and difficult to ignore.
PAUSE AND REFLECT
When was the last time you scrolled through social media and felt worse afterward?
What content contributed to that feeling, and how can you adjust your digital habits?
Fear of Missing Out (FOMO): How Social Media Fuels Anxiety & Comparison
FOMO is the anxiety that others are having rewarding experiences without us. Social media magnifies this by showcasing carefully curated highlights of people’s lives, making viewers feel they are falling behind.
The Psychological Impact of FOMO
- Increased Anxiety & Stress: Studies have found that individuals with higher levels of FOMO report increased stress and social anxiety.
- Reduced Self-Worth: Constant exposure to idealised portrayals on social media can lead to feelings of inadequacy, particularly among teenagers.
- Sleep Disruptions: Late-night social media use leads to delayed sleep onset and reduced sleep quality, negatively impacting cognitive function and emotional regulation.
- Compulsive Checking Behaviour: The fear of missing out can cause people to repeatedly check notifications, leading to digital addiction patterns.
The Influence of Social Media on Mental Wellbeing
Social media can be a double-edged sword – offering connection while simultaneously fuelling stress. Several studies highlight its impact:
- Increased Depression Rates: Young adults who spend more than 3 hours per day on social media are twice as likely to develop symptoms of depression.
- Comparison Culture: Seeing filtered, curated versions of others’ lives can distort reality, making people feel like their own experiences are less fulfilling.
- Dopamine & Social Media Addiction: Social media triggers dopamine release, reinforcing compulsive usage patterns similar to gambling addiction.
How to Maintain a Healthy Relationship with Social Media
To counteract the negative effects of social media, mindful engagement is essential. Here are some strategies:
1. Practice Intentional Social Media Use
- Use social media with a purpose rather than scrolling mindlessly. Using social media with a specific purpose reduces the likelihood of passive scrolling and negative emotional impacts.
- Follow accounts that promote positivity, learning, and inspiration rather than comparison. Following positive and educational content can increase digital wellbeing.
2. Implement Digital Boundaries
- Set screen time limits to prevent overuse. It helps prevent excessive engagement and compulsive checking behaviours.
- Establish “tech-free zones” (e.g., during meals, before bedtime). It improves sleep quality and mental clarity.
- Use Do Not Disturb mode to minimise distractions.
3. Combat FOMO with JOMO (Joy of Missing Out)
- Recognise that missing out is not always negative – sometimes, it’s an opportunity for rest and self-care.
- Engage in real-life activities rather than obsessing over online engagement.
- Prioritise quality over quantity in social interactions. Prioritising real-life interactions increases social fulfillment.
4. Focus on Offline Wellbeing
- Spend more time in nature, which has been proven to reduce stress and anxiety.
- Invest in face-to-face interactions, which are linked to increased happiness levels.
- Engage in hobbies and physical activities that promote mental wellbeing.
5. Be Critical of Social Media Content
- Learn media literacy to recognise unrealistic portrayals and misinformation. Ask: “Does this content add value to my life?”
- Learn about algorithmic manipulation and how platforms prioritise engagement over accuracy. Understanding algorithmic manipulation can reduce susceptibility to digital echo chambers.
Cultural Connection
In Scandinavian countries, the concept of “hygge” promotes enjoying simple, real-world pleasures over the constant digital engagement of social media. Taking inspiration from this philosophy, prioritising offline wellbeing can improve mental wellbeing and reduce digital stress.
The Role of Schools and Parents in Guiding Social Media Use
Parents and educators can play a vital role in helping young individuals develop a balanced relationship with social media:
- Schools should integrate digital literacy programs to teach students about responsible social media use and the effects of FOMO.
- Parents should model healthy behaviours by demonstrating mindful social media use and engaging in open conversations about digital stress.
Conversations about mental wellbeing and social comparison should be normalised to help children navigate digital stress.
Final Thoughts
Social media is a powerful tool, but it must be navigated with awareness. Understanding the influence of digital trends and FOMO allows individuals to engage in healthier, more fulfilling ways. Setting boundaries, fostering real-life connections, and practicing mindful consumption can help us make social media work for us rather than against us.
Reflect
Want to build a healthier relationship with social media?
Start by applying these strategies today and share this piece with others looking to reduce digital stress.
References:
- Harzman, L., Mann, B.(2021). The impact of social media and FOMO on mental health. Fort Hays State University https://scholars.fhsu.edu/cgi/viewcontent.cgi?article=1221&context=sacad
- Talukdar, J. (2024). The Impact of social media on adolescent Mental Health: A Comprehensive review. Integrated Journal for Research in Arts and Humanities, 4(4), 98–104. https://doi.org/10.55544/ijrah.4.4.16
- Dam, V. a. T., et. All, (2023). Quality of life and mental health of adolescents: Relationships with social media addiction, Fear of Missing out, and stress associated with neglect and negative reactions by online peers. PLOS ONE, 18(6), e0286766. https://doi.org/10.1371/journal.pone.0286766
- Chakrabarti, D. (2024). A study on how social media FOMO (Fear of Missing Out) impacts the Gen Z audience. SSRN Electronic Journal. https://doi.org/10.2139/ssrn.4964157
- Plackett, R., Blyth, A., & Schartau, P. (2023). The impact of social media interventions on mental wellbeing: a systematic review. European Journal of Public Health, 33 https://doi.org/10.1093/eurpub/ckad160.1577
- Rahmania, F. A., Ramadhayanti, J. S., Andini, T. a. D., & Nugraha, S. P. (2023). Fear of missing out (FOMO) as a mediator of anxiety on social media fatigue in early adulthood. Deleted Journal, 10(1), 85–92. https://doi.org/10.15575/psy.v10i1.20956
- Ikbal, T. (2023). A comprehensive evaluation of the impact of social media on mental health reveals noteworthy effects. Praxis International Journal of Social Science and Literature, 6(8), 64–72. https://doi.org/10.51879/pijssl/060807
- Pacocha, N. N., & Gugała, N. O. (2024). The influence of social media on mental wellbeing – A review of literature. International Journal of Innovative Technologies in Social Science, 2(42). https://doi.org/10.31435/rsglobal_ijitss/30062024/8151
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