总是忍不住刷朋友圈，你可能得了FOMO

It happens on a daily basis. I routinely scroll through my Facebook feed while sipping my morning tea. That's when I see photos and status updates about people doing things: going to fabulous charity events, attending basketball games from the company box, brunching at the newest hotspot, or sipping mojitos on an exotic beach, and all with perfectly filtered photographic evidence to show for it. Thanks to the wonders of 4G, these friends’ day-to-day lives have somehow become part of my own too. It often stirs a jittery feeling inside me, and I sometimes find myself asking “Why am I not doing those things?”

我们每天生活都会发生这样的事情。我大早起一边吃早茶一边浏览社交媒体动态。在这个时候，我就会看到人们正在做的事情的照片和状态更新：有参加盛大的慈善活动的，有在公司参加篮球比赛的，有在网红饭店吃早午餐的，或者在异国情调的海滩上喝莫吉托，所有这些照片都经过了精美的滤镜的编辑。多亏了神奇的4G网络啊，这些朋友的日常生活不知何故也成了我自己生活的一部分。

In 2013 the word “FOMO” was officially added to the Oxford Dictionary. This clever acronym, which stands for fear of missing out, was coined to describe that anxious feeling that can arise when you feel there is a more exciting prospect that is happening elsewhere — and unfortunately, you’re not there.

2013年，“ FOMO”一词被正式添加到牛津词典。这巧妙的首字母缩写代表着害怕错过，是为了描述当你感到有更令人兴奋的事情在某处会发生，而你非常遗憾你并不在那时的焦虑感。

I suggest a few practices that can help you come face-to-face with your FOMO — and ultimately, beat it.

我建议做一些练习来帮助你直面你的“错失恐惧症”，并最终战胜它。

Let’s get real, and say it with me: “I cannot be everywhere at all times and always be doing the coolest thing ever. And that’s OK.” Doesn’t that feel better? Admitting and accepting that you have anxiety can feel like your secret has been unleashed to the universe and the burden is off your shoulders. You’re acknowledging the insecurity, and with that recognition you can now tackle the problem.

让我们现实一点，和我一起说：我不可能每时每刻都在做着最酷的事情。这没什么。承认和接受你有焦虑的感觉是不是更好?就像你的秘密已经被释放到宇宙中，你肩上的负担已经减轻了。你承认了这种不安全感，有了这种认识，你就可以解决问题了。

For gosh sakes turn off your phone! Learn to redo your morning without your eyes glued to Instagram. It may not be viable to deactivate your social media accounts, but learn to limit your activity. One CBT (cognitive-behavioral therapy) technique prescribes setting aside a certain time of day to check all your social media outlets. Let’s say that you take the bus home from work every day from 5:30 to 6:10 pm. Make this your one and only time of day to check your accounts. Find a time of day that works for you to catch up with Facebook, and stick to it.

看在上帝的份上，把手机关掉!学着重新过一个没有盯着社交媒体的早晨。关闭你的社交媒体账户可能行不通，但要学会限制自己的活动。一种认知行为疗法建议人们每天留出一定的时间来查看所有的社交媒体。假设你每天下班乘公共汽车回家，时间是下午5:30到6:10。这是你一天中唯一的一次检查你的账户的时间。在一天中找一个合适的时间来浏览社交媒体，并坚持下去。

Mindfulness is a therapeutic technique that refers to a nonjudgmental observation or awareness that is focused on the present experience. Try this mindfulness immersion exercise: Take a mundane daily activity like washing the dishes and try to sense the muscles you use to wash, the scent of the soap, and the feeling of bubbles between your fingers. Rather than multitasking or hurrying up this task to get on to the next one, appreciate your current state of being. Mindfulness can help those with major FOMO enjoy what they are doing in the here and now, instead of yearning for what else could be.

正念是一种治疗技巧，指的是一种专注于当前经历的无评判的观察或意识。试试这种正念沉浸练习：每天做一件像洗碗这样平凡的事情，试着去感受你洗东西时的肌肉、肥皂的香味以及手指间泡沫的感觉。与其一心多用，或者为了下一个任务而匆忙完成这个任务，不如欣赏你现在的状态。正念可以帮助那些有“错失焦虑症”的人享受他们现在正在做的事情，而不是渴望其他的事情。