總是忍不住刷朋友圈，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?”

我們每天生活都會發(fā)生這樣的事情。我大早起一邊吃早茶一邊瀏覽社交媒體動態(tài)。在這個時候，我就會看到人們正在做的事情的照片和狀態(tài)更新：有參加盛大的慈善活動的，有在公司參加籃球比賽的，有在網(wǎng)紅飯店吃早午餐的，或者在異國情調的海灘上喝莫吉托，所有這些照片都經(jīng)過了精美的濾鏡的編輯。多虧了神奇的4G網(wǎng)絡啊，這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”一詞被正式添加到牛津詞典。這巧妙的首字母縮寫代表著害怕錯過，是為了描述當你感到有更令人興奮的事情在某處會發(fā)生，而你非常遺憾你并不在那時的焦慮感。

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

我建議做一些練習來幫助你直面你的“錯失恐懼癥”，并最終戰(zhàn)勝它。

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.

讓我們現(xiàn)實一點，和我一起說：我不可能每時每刻都在做著最酷的事情。這沒什么。承認和接受你有焦慮的感覺是不是更好?就像你的秘密已經(jīng)被釋放到宇宙中，你肩上的負擔已經(jīng)減輕了。你承認了這種不安全感，有了這種認識，你就可以解決問題了。

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，把手機關掉!學著重新過一個沒有盯著社交媒體的早晨。關閉你的社交媒體賬戶可能行不通，但要學會限制自己的活動。一種認知行為療法建議人們每天留出一定的時間來查看所有的社交媒體。假設你每天下班乘公共汽車回家，時間是下午5:30到6:10。這是你一天中唯一的一次檢查你的賬戶的時間。在一天中找一個合適的時間來瀏覽社交媒體，并堅持下去。

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.

正念是一種治療技巧，指的是一種專注于當前經(jīng)歷的無評判的觀察或意識。試試這種正念沉浸練習：每天做一件像洗碗這樣平凡的事情，試著去感受你洗東西時的肌肉、肥皂的香味以及手指間泡沫的感覺。與其一心多用，或者為了下一個任務而匆忙完成這個任務，不如欣賞你現(xiàn)在的狀態(tài)。正念可以幫助那些有“錯失焦慮癥”的人享受他們現(xiàn)在正在做的事情，而不是渴望其他的事情。