Fear of missing out (FoMO) is a key risk factor for employee mental health and, along with information overload, may increase burnout, according to new research from the University of Nottingham’s Schools of Psychology and Medicine, as reported on the Science Daily website.
Elizabeth Marsh, PhD student from the School of Psychology led the quantitative study and said: “The digital workplace is now recognised as a key strategic asset in organisations that enables worker productivity and flexibility in context of hybrid working. However, the potential downsides in terms of worker well-being also need to be considered, especially given the proliferation of digital communication channels and tools since Covid.”
How Practising Mindfulness Can Help Protect You
Practicing mindfulness can be a powerful tool to protect yourself from anxiety about missing out on important information and updates at work. Here’s how to integrate mindfulness into your daily routine to help manage these feelings:
Start with Mindful Breathing
– Take Deep Breaths: When you feel anxiety creeping in, pause and take a few deep breaths. Inhale slowly through your nose, hold for a few seconds, and exhale through your mouth. This simple act can help center your mind.
– Focus on the Present: As you breathe, concentrate on the sensation of air entering and leaving your body. This can help shift your focus from worrying about what you might be missing to what is happening right now.
Set Mindful Intentions
– Begin Your Day with Purpose: Before starting work, set an intention for the day. It could be something like “I will focus on what’s within my control” or “I will stay present and not let my mind wander to what I’m missing.”
– Revisit Your Intentions: Periodically throughout the day, take a moment to recall your intention. This can help realign your focus and reduce anxiety about missing out.
Practice Mindful Listening
– Be Fully Present in Conversations: When interacting with colleagues, focus entirely on the conversation at hand. Avoid thinking about other meetings or emails you might be missing. This helps you absorb the information being shared and reduces the fear of missing out.
– Avoid Multitasking: Try not to check emails or messages while in a meeting. Being present in one task at a time increases your engagement and reduces the feeling of missing something important.
Embrace a Non-Judgmental Attitude
– Observe Without Judgment: When thoughts of missing out arise, notice them without labeling them as good or bad. Simply acknowledge them and let them pass. This practice reduces the intensity of anxious feelings.
– Be Kind to Yourself: Understand that it’s impossible to be aware of everything happening at work. Accept that missing some updates is normal, and it doesn’t diminish your value or effectiveness.
Use Mindfulness to Manage Information Overload
– Prioritize Information Intake: Mindfully decide what information is essential and what can be let go. Focus on the most relevant updates that directly impact your work.
– Set Aside Time for Updates: Designate specific times during the day to check emails, messages, or updates. This reduces the urge to constantly check for new information, which can contribute to anxiety.
Practice Grounding Techniques
– Engage Your Senses: If you feel overwhelmed by anxiety about missing out, ground yourself by engaging your senses. Notice what you can see, hear, touch, taste, and smell. This can help bring you back to the present moment and reduce anxious thoughts.
– Use a Mindfulness Object: Keep an object like a stress ball or a small piece of fabric on your desk. When you start to feel anxious, hold the object and focus on its texture and weight. This
Incorporate Mini Mindfulness Breaks
– Take Regular Short Breaks: Every hour or so, take a brief mindfulness break. Stand up, stretch, and take a few deep breaths. Use this time to reset your mind and reduce the buildup of anxiety.
– Mindful Walking: If possible, take a short walk, even if it’s just around your workspace. Focus on the movement of your body and your surroundings as you walk. This can help clear your mind and alleviate anxiety.
Reflect and Let Go
– End Your Day with Reflection: Before leaving work, take a few minutes to reflect on what you’ve accomplished. Recognize that you did your best with the information available.
– Let Go of What You Missed: Consciously choose to let go of any lingering thoughts about what you might have missed. Remind yourself that you’ll catch up on what’s important when necessary.
Mindful Technology Use
– Mute Non-Essential Notifications: Reduce interruptions by muting notifications for non-critical updates. This can help you focus on what’s important without the constant pull of potential missed information.
– Create a Mindful Workspace: Arrange your workspace in a way that minimizes distractions and encourages focus. A clutter-free environment can help reduce anxiety about missing out.
Mindful Acknowledgment
– Acknowledge Achievements: At the end of the day, write down what you’ve accomplished and what you’re grateful for. This helps shift focus from what you might have missed to what you’ve done, reducing anxiety.
By practising mindfulness regularly, you can train your mind to stay present and reduce anxiety related to missing out on important information or updates at work.
Can I Help You
At Behavioural Freedom, I will free you from the unwanted behaviours that prohibit you from living the life you want to live. I will free you from the uncomfortable, negative and often debilitating feelings of anxiety that control you and allow you to focus on moving forward with positivity, a fresh outlook on life and the knowledge that you can do anything you put your mind to.
You will feel calmer, more in control of your life and more confident.
‘Anxiety disorders’ is a collective term for the range of issues I treat. It’s important to know that there are no ‘off the shelf’ packages. Each client has specific and unique issues and your sessions are tailored around YOU and you only.
If you suffer from anxiety in any of its forms, including but not limited to the issues listed here, PLEASE contact me today. It could very well be the most important call you make this year.