Name: 錯過恐懼症是真的！但你可以克服它！ (The FOMO Is Real — But You Can Overcome It)
Uploaded: 2025-11-22T14:23:16.000Z
Duration: 6 min 18 s

程度副詞

Just gonna take a minute here to check my feed.

我先花一分鐘滑一下我的動態消息。

Oh, looks like Hank and Stefan were hanging out at Olivia's last night.

喔，看來 Hank 和 Stefan 昨晚跟 Olivia 在一起。

You might have experienced this downward spiral of emotion we call fomo, or the fear of missing out.

你可能就經歷過我們稱之為 fomo，也就是錯失恐懼症的這種情緒谷底。

We live in a digital age where you can make connections and have instant access to other people's lives with the tap of a finger.

我們活在一個數位時代，只要動動手指，就能與他人建立連結，即時掌握彼此的生活動態。

But the nonstop flood of content means you might come across something you weren't invited to.

但源源不絕的內容轟炸，意味著你可能會看到自己沒被邀請的活動。

而你感受到的那份焦慮，可能會很難受。

But luckily, psychologists have been studying what FOMO is and why it happens, and

但幸運的是，心理學家一直在研究 FOMO 是什麼，以及它為何會發生，而

they've come up with a few tricks to combat it.

他們也想出了一些克服它的方法。

The buzzy acronym is thought to have originated in world of marketing and business in the early 2000s.

這個時髦的縮略語據信起源於 2000 年代初期的行銷和商業領域。

But with the rise of Internet culture, it has become a widespread phenomenon.

但隨著網路文化的興起，它已經變成一個普遍的現象。

You see, FOMO is really just a modern take on our innate need to belong to a group.

你看，FOMO 其實只是我們與生俱來想歸屬於一個社會群體的現代表現。

A need which traces all the way back to our earliest ancestors that formed social groups for survival.

這份需求可以追溯到我們最早的祖先，他們為了生存而組成社會群體。

Our species is exceptionally social, more so than any other primate species to our knowledge.

我們的物種非常社會化，據我們所知，比任何其他靈長類物種都更如此。

We have evolved to rely on cooperatively living in groups to survive.

我們已經進化到依賴合作生活在群體中來生存。

And that's great, except that when survival relies on inclusion, being left out may literally be a death sentence.

這很棒，但當生存依賴於包容時，被排除在外可能就形同死刑。

So it's no wonder that humans start to feel a bit anxious when they see members of their social group doing awesome things without them.

所以難怪當人們看到他們社會群體的成員在做沒有他們份的超棒事情時，會感到有點焦慮。

Of course, nowadays, you won't be left in the wild alone to fend for yourself if you're not invited to a party.

當然，現今你不會因為沒被邀請參加派對，就被獨自留在野外自生自滅。

you still experience a stress response to the perceived threat.

你還是會對感知到的威脅產生壓力反應。

Like other fears, FOMO is triggered by activity in the amygdala, the part of the brain that controls the fight or flight response.

就像其他恐懼一樣，FOMO是由大腦中負責戰鬥或逃跑反應的杏仁核活動所觸發的。

It doesn't matter that there's no direct damage to your physical body occurring.

即使你的身體沒有受到直接傷害，這點也很重要。

Several studies have demonstrated that the effects of social pain, like being excluded or experiencing a loss, really do activate the same parts of the brain as physical pain.

多項研究表明，被排斥或經歷損失等社交痛苦，確實會啟動與身體疼痛相同的腦部區域。

While all that explains why we feel fomo, it doesn't really give us any clues to combating it.

雖然這都解釋了我們為什麼會感到fomo，但並沒有真正提供任何對抗它的線索。

The first step to figuring that out is being able to measure it.

要找出解決方法的第一步，是能夠衡量它。

So a group of researchers in 2013 collected data from over 1,000 participants to develop A psychological assessment tool which specifically measured fomo, and

是以，一群研究人員在2013年收集了超過1,000名參與者的數據，以開發一種專門衡量fomo的心理評估工具，而且

they found that higher FOMO scores correlate with lower scores in mood, general wellbeing, and

他們發現 FOMO 分數越高，情緒、整體幸福感和生活狀況的整體滿意度分數就越低。

overall satisfaction with life circumstances.

所以 FOMO 是真實存在的，要了解它在心理上是如何發展的，確實很令人沮喪。

So the FOMO is real and it sucks to understand how it develops psychologically.

在近期的研究中，研究人員開始透過「自我決定理論」的視角來探討這個現象，該理論指出人類有三個促進心理健康發展的內在需求：自主性、能力和歸屬感。

In more recent studies, researchers have started viewing the phenomenon through the lens of self determination theory that states that humans have three innate psychological needs for proper psychological development and autonomy, competence and relatedness.

自主性是自給自足的需求，能力是渴望在某方面表現優異，而

Autonomy is the need to be self sufficient, competence is the desire to excel at something, and

歸屬感則是需要與他人連結並融入其中。

relatedness is the need to belong and be connected with others.

基本上，你在這三個方面的滿足感，解釋了你內在和外在的動力來源。

Essentially, your fulfillment in these three areas explains what motivates you both internally and externally.

研究顯示，當這些需求未被滿足時，我們就會感到 FOMO。

And research has suggested that when these needs aren't met, that's when we feel fomo.

研究發現 FOMO 與心理需求滿足感呈負相關，

Studies have found negative correlations between FOMO and psychological needs satisfaction, and

特別是那些在歸屬感方面得分較低或極度渴望歸屬感的人，會體驗到更多的 FOMO，這也說得通，如果你覺得與同儕的連結較少，就會對被排除在外感到更加焦慮。

in particular, people who score low on relatedness or high on needing to belong experience more fomo, which makes sense if you feel less connected to your peers, you feel more anguish at the idea of being left out.

Researchers have also found that FOMO is exacerbated by something called individual relative deprivation, the degree to which a person feels they are being deported deprived of something they should have based on social norms.

研究人員也發現，FOMO 會因為一種叫做「個人相對剝奪感」的現象而加劇，也就是一個人覺得自己應該要有的東西，卻因為社會規範而沒有得到。

Basically, FOMO seems to be worsened by comparing yourself to your social peers, especially if those peers seem to be better or happier than you.

基本上，FOMO 似乎會因為你將自己與同儕比較而變得更糟，特別是當你的同儕看起來比你過得更好或更快樂時。

And nothing sets you up for constant comparison with your peers like social media.

而沒有什麼比社群媒體更容易讓你不斷地與同儕比較了。

That's probably why FOMO is strongly tied to social media use.

這大概就是為什麼 FOMO 和社群媒體的使用有很強的關聯。

Studies have found that high FOMO scores correlate with increased Facebook use, even when people find using social networking to be stressful.

研究發現，即使人們覺得使用社群網路會造成壓力，高 FOMO 分數也與增加使用 Facebook 的情況有關。

You feel FOMO so you check social media and that only proves you are missing out.

你感到 FOMO，所以你查看社群媒體，而這只會證明你正在錯過什麼。

Studies have also found that FOMO correlates with authentic self presentation on social media, that is actually sharing your real feelings and what you're doing in life, rather than a glossier version.

研究也發現，FOMO 與在社群媒體上真實地呈現自我有關，也就是分享你真實的感受和你生活中正在做的事，而不是一個經過美化的版本。

That in turn is associated with better well being, presumably because being real fosters more meaningful connections.

這反過來又與更好的幸福感有關，大概是因為真實的自我能培養更有意義的連結。

And this might explain the somewhat murky conclusions studies have come to regarding social media use and things like depression.

這或許可以解釋一些研究在社群媒體使用與憂鬱症等議題上，得出的有些模糊的結論。

For some people, like those with low FOMO or whose FOMO leads them to be more real, it's possible that being online is harmless or even helps foster connections.

對某些人來說，像是那些 FOMO 較低或 FOMO 促使他們更真實呈現自己的人，在線上可能無害，甚至有助於培養連結。

But for others, especially people with high fomo, scrolling through Twitter or Facebook and seeing all the fun they're not having could worsen their anxiety.

但對另一些人，尤其是 FOMO 很高的人來說，滑著 Twitter 或 Facebook，看到自己沒參與的樂趣，可能會加劇他們的焦慮。

Since social media is one of the primary ways we connect as a society.

因為社群媒體是我們連結社會的主要管道之一。

More research is needed to understand how our constant exposure to other people's lives influences FOMO or is influenced by fomo, and

需要更多的研究來瞭解，我們不斷接觸他人生活，如何影響 FOMO，或被 FOMO 影響，

whether it varies by person or by platform.

以及這是否會因人或平臺而異。

Even without fully understanding the relationship between social media and fomo, though, psychologists have a few ideas as to how to feel less of it.

不過，即使還沒完全理解社群媒體與 FOMO 之間的關係，心理學家們已經有一些關於如何減少 FOMO 的想法。

FOMO stems from outward perceptions, so to combat it, the research suggests turning inward to reflect on your own motivations and happiness.

FOMO 源於外在的觀感，所以為了對抗它，研究建議轉向內在，反思自己的動機和快樂。

Some people find that journaling, meditation, and

other mindfulness practices are good ways to reflect inwards instead of focusing on what's happening or not happening around you.

其他正念練習，是往內反思的好方法，而不是專注於你周遭正在發生或未發生的事。

The key is breaking the loop of being stuck in FOMO and to be in the present moment.

關鍵在於打破卡在 FOMO 的循環，活在當下。

So the next time you find yourself wishing that you could experience what others have in your social media feed, unplug and focus on yourself by experiencing something that brings you joy instead.

所以下次當你發現自己羨慕社群媒體上別人擁有的東西時，不妨暫時斷開連結，轉而體驗能帶給你快樂的事物，專注於自己。

Of course, every once in a while you might feel like you're missing out because you are.

當然，偶爾你還是會覺得自己錯過了什麼，因為你確實錯過了。

Like if you're not watching Crash Course business soft skills, it's produced by complexly, just like SciShow Psych, and

像是如果你沒看 Crash Course business soft skills，它是由 complexly 製作的，就像 SciShow Psych 一樣，

in it, Evelyn from the Internets teaches you how to tackle the job search and use the skills you already have to stand out in the workplace.

在裡面，Evelyn from the Internets 會教你如何應對求職，並運用你已有的技能在職場上脫穎而出。

She goes over everything from written and spoken communication to resumes, interviewing, negotiations, time management, and teamwork.

她會涵蓋從書面和口語溝通，到履歷、面試、談判、時間管理和團隊合作等所有內容。

you can check out the first video about building trust by clicking the link in the description.

你可以點擊說明欄中的連結，觀看關於建立信任的第一支影片。