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  • Writer's pictureKim Dudko

Taming the Scroll: Managing Social Media Anxiety and Reducing FOMO

In today's hyper-connected world, social media is influential in our lives. While it offers incredible benefits like staying connected and discovering new ideas, it can also fuel anxiety and a constant fear of missing out (FOMO). This "comparison game" can leave us feeling overwhelmed, inadequate, and yearning for experiences we see on our screens. But fear not, there are ways to manage these anxieties and establish a healthier relationship with social media.


Setting Boundaries: Taking Back Control


The first step is recognizing your triggers and setting clear boundaries. Here's how:


  • Time Limits: Determine healthy amounts of daily or weekly social media usage and stick to those limits. Use app timers or notifications to hold yourself accountable.

  • Content Curation: Unsubscribe from accounts that negatively affect your mood or trigger comparison. Curate your feed with positive, inspiring content that aligns with your interests.

  • FOMO Triggers: Identify situations that spark FOMO and develop coping mechanisms. Instead of scrolling, call a friend, pursue a hobby, or engage in mindful activities.

  • Information Diet: Be selective about the news and information you consume. Avoid negativity and opt for credible sources.


Mindfulness Practices: Shifting Your Perspective


Mindfulness plays a crucial role in managing social media anxiety. Here are some practices to cultivate:


  • Gratitude: Start your day by listing things you're grateful for. This shifts your focus from what you lack to what you appreciate.

  • Self-Compassion: Practice self-compassion by acknowledging your feelings without judgment. Remind yourself that social media portrays curated versions of reality.

  • Present Moment Awareness: Engage in activities like meditation or nature walks to connect with the present moment and appreciate what you have in front of you.


Beyond the Likes: Redefining Happiness


Instead of seeking validation through online interactions, consider these alternatives:


  • Real-Life Connections: Invest in nurturing authentic relationships with family and friends. Spend quality time together, engage in shared activities, and prioritize face-to-face interactions.

  • Personal Growth: Focus on hobbies, personal projects, or learning new skills. Cultivate self-expression and explore your passions outside the digital realm.

  • Meaningful Activities: Volunteer, help others, or contribute to your community. These selfless actions can boost your sense of purpose and well-being.

Remember, social media is just a tool. By setting healthy boundaries, practising mindfulness, and focusing on real-life experiences, you can break free from the Fear of Missing Out and cultivate a more balanced and fulfilling relationship with technology, which is always going to form part of our lives. Embrace your unique journey, celebrate your own achievements, and remember, happiness doesn't come from scrolling, it comes from living meaningfully and authentically.


Bonus Tip: Consider therapy or support groups if social media anxiety significantly impacts your well-being. A professional, such as myself, can help you develop personalized coping mechanisms and navigate these challenges effectively, particularly if they are overwhelming you.



by Kim Dudko MBACP


Kim Dudko has worked at Senior Management and Director level as an HR Professional for over 25 years and has retrained as a Therapeutic Counsellor, which she has been practising in over the last five years and runs 3 Shires Therapy (www.3shirestherapy.com). Kim has excellent insight into how companies and individuals benefit from looking after their Mental Health.


Want to know how 3shirestherapy can help you or your business? Get in touch via our website, which has all our contact details we look forward to hearing from you.

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