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Helping Your Teen Cope with Online FOMO
Do you remember the feeling of going to school and hearing about how much fun your friends had at a social gathering that you weren’t invited to? It really stung, right?! Now, imagine how much more upsetting it would have been if you had access to endless amounts of photos online showing everyone having fun without you. Thanks to social media, smartphones, and a 24/7, always-on digital world, today’s teens are at risk of being consistently exposed to the heavily filtered highlight reels of their peers' lives. So, while social media can be a great place for teens to connect and express themselves, it can also create views about other people’s lives that aren’t based in reality. To break through the feelings of missing out or painful comparisons, it can be helpful to talk to your teen and give them tools so that they can better cope with their online experiences. What is FOMO? FOMO is an acronym that stands for “fear of missing out,” and it’s an incredibly common and normal experience. FOMO usually happens when someone realizes they weren’t invited to a social event. People who experience FOMO often feel as though they aren’t wanted, are less socially desirable, or are inferior to their peers. It can cause an increase in negative thinking, impact self-confidence, and increase social anxiety or feelings of isolation. Social media is one of the leading contributors to FOMO and can begin to take a toll on a teen’s mental health. Ways to help your teen through FOMO Experiencing FOMO can be lonely and confusing. It’s important to open up the conversation with your teen so that they know you are there to support them anytime difficult feelings come up. Here are some tips for talking about FOMO: Actively listen. You’ve likely felt left out before, so take a moment to connect with that feeling so that you can approach your teen’s situation with empathy and understanding. Try to put away distractions, like phones, so that you can be fully present for the conversation. Repeat back what your teen has said so that they know they’re being heard, and consider sharing a time when you’ve had a similar experience. Take them seriously. We can often dismiss teens as being “dramatic,” but remember that social dynamics are so important to teens. Try to hear what is going on from their perspective without attempting to fix it. Help to reframe unhelpful thoughts. We all have a voice inside that can say not-so-helpful things sometimes. Encourage your teen to notice how they’re speaking to themselves while scrolling on social media. If that voice says something like, “You’d never be invited to a party like that” or “I don’t have any friends,” ask them to consider how they could replace the unhelpful thoughts with more positive, realistic ones. One example would be, “I may not have been invited to this party, but I have lots of friends who like spending time with me. Maybe I’m feeling lonely, and I should call one of them to hang out.” Teach content curation. Talk to your teen about the ways in which the content they consume can affect the way they feel. Encourage them to unfollow or mute social media accounts that make them feel bad about themselves and to continue to be hyper-aware of the impact of the information and images they take in. Could they follow more accounts that focus on something they love, like art, nature, or cooking? Encourage offline hobbies and extracurricular activities. Help your child seek out environments and social settings where they feel safe and accepted. Could they join a community theater, play sports with friends in the park, or take a music class? Schedule tech breaks. Are there a few windows of time throughout the week that you can ask everyone in the family to unplug? Maybe you designate meal time as a screen-free zone or take a nature walk on a weekend morning? Can you all agree to keep phones out of your bedroom at night and set up a charging station in the kitchen? It’s not going to look perfect, so give yourselves some grace and do your best! Discuss support systems. Reassure your teen that there are tons of people out there who have experienced FOMO and talk about who they can turn to when they’re feeling down. Who are the trusted adults in their lives that they can turn to and what friends can they reach out to for support? Have regular check-ins. FOMO is something that your teen will likely experience time and time again. Be sure to keep the conversation going, letting them know that you understand and you’re always there to listen. It’s not always the right time to talk, so if they’re not feeling it, tell them they can always come to you at another time. By opening up the conversation at home and providing realistic tools and ongoing support, you’re showing your teen that they are not alone and that their well-being matters to you. If your teen is struggling to cope with FOMO or other difficult emotions, consider reaching out to a mental health professional for additional support.
Free Download: Internet Safety Maze⬇️
A fun, free activity in honor of National Puzzle Day: Guide Monica through the maze to collect online safety badges. You'll earn: Password Prodigy Badge Privacy Protector Badge Popup Popper Badge Kind Keyboard Badge Time Master Badge Parents, use the question and answer key on page two to prompt your child as they make their way through the maze. DOWNLOAD HERE⬇️Your guide to connecting during screen-free family dinner time
That’s why transforming your meals from a rushed necessity to a cherished ritual can make a big difference in helping everyone in your household feel grounded and connected. Rest assured that you don’t need to have special placemats or elaborate recipes to foster a sense of deeper connection during family meals. By simply sitting down together to share food and conversation, while setting aside distractions, you’re letting everyone around you know that this time together matters. Tips for having your best screen-free family meals Make it device-free. Using technology for connection, entertainment, and education is a wonderful thing! But having phones or other devices at the table can create big distractions, making it difficult to be in the present moment with those around you. Model healthy tech boundaries by putting away your devices and asking that everyone in your family do the same during mealtimes. Be consistent. Take steps towards making family meals a priority around three to five each week. This doesn’t mean every meal must be a grand affair but strive to have at least one meal, perhaps dinner or breakfast, where the family gathers without fail. Even if it's just 15 minutes on hectic days, ensure you sit down together. Over time, these small moments culminate into lasting memories. Things come up, but making an effort to protect this time and space will let others in your family know that it is important for your household. Prepare meals together. Try involving everyone, no matter their age, in the meal preparation process when possible. Assign age-appropriate tasks and use the prep time as a chance to chat, teach, and learn from one another. You can even ask your child to pick out a recipe so that they feel like their opinion matters when it comes to mealtime. Start with a special tradition. Creating a small ritual can set a positive, collective tone for the meal and help you to feel bonded as a family. You could try a gratitude circle, where everyone shares something they're thankful for. Or maybe it's a moment of silence or a family prayer. What about having a Taco Tuesday or doing breakfast for dinner one night of the week? Get creative and ask your kids for ideas too! Foster open communication. Encourage everyone to share highlights from their day. Celebrate successes and offer support and understanding for any challenges faced. Make it a point to ensure everyone has a chance to speak and actively listen. This means giving your full attention, nodding, using verbal affirmations, and avoiding interruptions or offering immediate solutions. Address conflicts constructively. If disagreements arise during mealtime, address them calmly and constructively. Avoid shouting matches or storming off; instead, use it as an opportunity to teach conflict resolution and understanding. Play games that connect you. Initiate games that spark curiosity and discussion, like "Two Truths and a Lie", "Would You Rather?", or “I Spy.” This can particularly help if there are reticent teens at the table or to break the monotony of daily updates. Host themed dinners. Get creative and introduce a fun, family-themed dinner! This could be based on cuisines, historical periods, or even favorite movies. It brings levity, can be educational, and provides a fresh topic of conversation. It’s easy to be distracted and pulled in different directions, so establishing the simple tradition of sharing a meal can go a long way in bringing everyone together. Remember that it will often look imperfect, but know that you are setting the table for connection and healthy communication. If you could use support in finding ways to connect as a family, consider reaching out to a mental health professional for support.
Teen mindfulness 101 for stressful days
But by tapping into mindfulness, you can learn to lower stress levels, better cope with challenges that come your way, and build a foundation of resilience that will carry you for a lifetime. Rest assured that you don’t need a spa retreat or hours a day to tune into the present moment. We’ve put together simple, yet powerful ways that you can begin to incorporate mindfulness into your daily life. What exactly is mindfulness? Mindfulness is simply the practice of learning to pay attention to the present moment with acceptance and curiosity. Everyone can benefit from learning to bring a gentle, open attitude to the present moment. Becoming more mindful can help to improve focus and mood, along with lessening stress and anxiety. The good news is that mindfulness doesn't have to be complicated. Formal meditation practices typically involve breathwork, while informal mindfulness exercises are as simple as focusing on redirecting attention back to right here, right now. By actively acknowledging and accepting one's feelings, thoughts, and bodily sensations in the moment, teens like you can begin to better understand themselves and their behaviors. Ways teens can practice mindfulness Try focusing on the breath. A simple way to get in touch with the breath and calm down quickly is to use a tool called box breathing. To practice box breathing, imagine a box that has four sides. Now inhale across one side of the “box” for four seconds, hold your breath for four seconds, and then release your breath for four seconds, hold for 4 seconds, and then repeat this four times again. You can use the visualization of the box to help you. You can also download a meditation app or go on YouTube if you want a more guided experience. Create morning and evening routines. Starting and ending the day with a little intentionality can make a huge difference in a teen’s overall wellness. We know it’s not always easy, but try to wake up and go to bed around the same time each day and avoid screens for at least two hours before bed. Try to get outside first thing in the morning and wind down at night with relaxing activities like reading, journaling, or taking a bath. Everyone is different, so explore what helps you to feel energized in the mornings and what brings calm into your evenings. Set tech boundaries. We live in a digital world and completely unplugging isn’t always possible, but try to set realistic limits on how much time you spend on your phone, in front of your computer, or streaming TV shows. Our devices are designed to keep us hooked, so consider setting app time limits (especially for those never-ending social media scroll sessions) to help. Using technology isn’t a bad thing, but try to prioritize offline activities and IRL connections with people you enjoy. Create a calming corner. Is there a special place within your home where you can go when you’re feeling overwhelmed and need to slow down? It can be any quiet space in the house and can include books, plants, twinkle lights, blankets, pillows, journals, headphones, and any other belongings that make you feel comfortable. Start a journaling practice. Gift yourself a notebook and pen and grant permission to vent away! Your journal is a safe space to let it all out. You can start with a gratitude list or write about both the best and most challenging parts of your day. Try to make this a regular habit, knowing you can turn to the page anytime you’re feeling stressed. Get creative. Doodling, coloring, painting, writing, dancing, or playing music can help you feel more grounded in the present moment. Expressing yourself creatively can help you get into a calming flow state, allowing you to come down from the stressors of everyday life. Being a teen can come with a lot of overwhelm and confusion, so cut yourself some slack. Being more mindful takes practice and intention, but it doesn’t have to be complicated. Try a few of these suggestions and see what makes you feel more grounded and calm. If you’re feeling isolated, stressed, anxious, or depressed, please don’t hesitate to reach out to a trusted adult or a mental health professional for support. A coach or a therapist can introduce you to coping tools to help you feel your best.Prioritizing your family’s mental health in the new year
As you look ahead, ask yourself what are some things that you and your family can do to feel your best for 2025? The new year is a perfect time to prioritize mental health. From building healthier habits to creating a circle of support, there are small steps you can take now that will add up to big changes throughout the year. To help you get started, we’ve put together realistic ways to help prioritize your family’s mental health. How to make mental health a priority Set realistic expectations. Try not to put pressure on yourself to do it all perfectly. It’s simply not realistic to expect yourself to go to the gym every day, be the most patient parent 100% of the time, or to have a spotless home 24/7. Don’t try to change everything overnight. Start with small, achievable goals and celebrate your small wins. Find moments of movement. Can you tap into ways to make exercise a little more fun for the whole family? What types of movement do you most enjoy? Can you create a playlist and have a dance party at home? Want to gather friends or family and head to the ice skating rink or the bowling alley? Can you bundle up and take a nature hike or prepare your garden for the season ahead? If you make movement more enjoyable, you’re likely to stick with it and feel better both physically and mentally. Get outside when you can. The colder temperatures can make getting outside much more difficult but, if you can, try to get some fresh air first thing in the morning. This one habit can make a big difference in how you feel and can be especially beneficial for those who are impacted by the changing seasons. Prioritize sleep. Getting enough sleep is essential to our physical and mental health. It allows our bodies and minds to recharge, supports our immune system, helps with emotional regulation, and boosts cognitive functionality. To get your best night’s rest, try keeping a regular schedule, put away screens at least two hours before bed, make your room a dark, cool space, and try calming activities before sleep, like taking a bath, journaling, or meditating. Take tech breaks. We know that this one isn’t easy, but try setting realistic limits on how much time you spend on your phone, in front of your computer, or streaming TV shows. Our devices are designed to keep us hooked, so consider setting app time limits (especially for those never-ending social media scroll sessions) to help you out. Using technology isn’t a bad thing, but try to prioritize offline activities and connections with those around you. Create a calming space. Is there a spot in your home where you can go to relax? Whether it’s a cozy reading chair, your bed, or a kitchen nook, identify a space where you can unwind. Try to clear out any clutter and add special touches. These can include essential oils for a little aromatherapy, relaxing music, a plant, plush pillows, art that makes you happy, books you enjoy, or photos of those you love. You can use this space to have mindful moments with breathing exercises, journaling, or whatever feels good for you. Learn to say no. From taking on extra work projects to volunteering at your child’s school, it can be tempting to try and do it all. But if your to-do list is never-ending, try delegating tasks to other family members or co-workers and declining requests to take on more. It can be difficult to say no sometimes, but it’s important to take care of yourself and prioritize accomplishing what matters most to you. Ask for support. If you or someone in your family could use more support, consider reaching out to a therapist or a coach. A mental health professional can help you to better understand and process complex emotions, while giving you tools to help you feel your best. The mental health of you and those around you matters so much. The new year offers an opportunity for a fresh start in which you prioritize your well-being. Remember to ask for support from those around you and offer yourself some grace for it all to look perfectly imperfect.
