FOMO and Burnout: The Hidden Pressures of Staying Connected

As you experience new opportunities, events and experiences at college, it can feel as though it is essential to stay connected to keep up. There is often pressure to always be online to stay in the loop, and this pressure can take a toll on your mental health. It’s important to understand how FOMO, or fear of missing out, can impact you, your daily habits and your mental health.

What is FOMO?

FOMO stands for “fear of missing out” and can cause anxiety about an event or experience happening elsewhere. This feeling can be heightened by social media. Since individuals post the highlight reels of their lives on social media, FOMO and comparison can be intensified.

When you are constantly staying connected to what other people are doing, you may begin saying yes to everything to avoid missing out. While it is good to be social and interact with the people in your life, it is important to find a balance and get adequate rest, even if that means missing out on some events or experiences.

Saying yes to everything can lead to burnout and fatigue. It is essential to create boundaries to take care of yourself.

How can burnout occur as a result of being connected?

Being constantly connected can drain your energy. Receiving frequent notifications and messages can keep you in a state of alertness, making it difficult to relax. Additionally, spending time on social media can shorten attention spans. If you ever find yourself constantly switching between tasks, such as assignments or work responsibilities and social media platforms, this can drain your energy even further as you are trying to focus on multiple things at once.

Being actively online can interfere with sleep. Doomscrolling at night can cause you to stay up later and negatively impact sleep quality and duration. Using a device that emits blue light before bed can disrupt your sleep pattern, which can affect your well-being throughout the day due to lack of energy.

The constant pressure to stay connected and be readily accessible at any given moment can ultimately lead to exhaustion, burnout and stress.

How do I know I need a break?

Here are some signs you may need to take a break from social media:

• Exhaustion: Due to staying up late to scroll
• Difficulty concentrating: Being unable to complete a task without checking social media or having social media be in the back of your mind while completing a task
• Overcommitting: Constantly saying yes to things even though you are tired or have other priorities
• Continuously checking social media: Check your screen time to determine how often this happens

You can review your screen time on your phone to get an idea of how much time you spend on it, as well as which apps you use the most. This can help you determine how to cut back on screen time and create more space in your life for healthier habits throughout the day.

How do I build healthier digital habits?

Here are some ways to pursue healthier online habits:

• Set a timer on your phone for the apps you use the most.
• Remind yourself it is okay to say no if you need rest. It is important to have people in your life who understand that it is okay to prioritize yourself and stay home when needed.
• Turn off notifications when needed. Use do not disturb when you are trying to rest or sleep. You can allow emergency contacts so they can still reach you.
• Schedule intentional offline time. Schedule time when you are unavailable or resting, such as 30-60 minutes before bed, to support better sleep.
• Find hobbies that you enjoy offline. Reading, walking and coloring are some examples of hobbies you can do to keep your mind busy and offline.

Resources & Support

Here are some resources that are available on campus to help you:

• Counseling Center
• Student Care & Well-Being

You do not have to navigate these challenges alone. These resources are available to you so you can make a meaningful difference in your life and overall well-being.