Teknik Relaksasi untuk Mengelola Rasa Takut Ketinggalan (FOMO) pada Mahasiswa: Kolaborasi Pengabdian Masyarakat Thailand–Indonesia

Abstract

Fear of Missing Out (FOMO) menjadi masalah kesehatan mental yang semakin meningkat di kalangan mahasiswa pada era digital, khususnya akibat penggunaan media sosial secara intensif. FOMO berkaitan dengan kecemasan, distres emosional, gangguan tidur, serta penurunan keterlibatan akademik. Namun demikian, strategi koping praktis untuk mengelola stres terkait FOMO masih terbatas dalam intervensi berbasis komunitas mahasiswa. Program pengabdian kepada masyarakat dilaksanakan tanggal  7–10 Februari 2026 di International College of Rajamangala University of Technology Krungthep, Thailand, sebagai bagian dari kolaborasi Thailand–Indonesia. Peserta berjumlah 37 mahasiswa penggunaan media sosial aktif. Intervensi terdiri dari dua sesi: psikoedukasi mengenai FOMO dan dampak psikologisnya, dilanjutkan dengan praktik teknik relaksasi, termasuk latihan pernapasan dalam, progressive muscle relaxation (PMR), dan mindfulness dengan kesadaran tubuh. Peserta menunjukkan peningkatan pengetahuan dan kesadaran mengenai FOMO, regulasi emosi dan penggunaan media sosial. Sebagian besar mahasiswa melaporkan merasa lebih tenang, fokus, dan mampu mengelola reaksi emosional setelah mempraktikkan teknik relaksasi.  Nafas dalam dipersepsikan sebagai teknik paling praktis untuk diterapkan sehari-hari, sementara mindfulness membantu mengurangi kecenderungan berpikir berlebihan terkait paparan media sosial. Kombinasi psikoedukasi dan teknik relaksasi merupakan pendekatan yang layak dan bermanfaat untuk mengelola stres terkait FOMO pada mahasiswa.

Kata kunci: Fear of Missing Out (FOMO); Mahasiswa; Mindfulness; Pengabdian masyarakat Teknik relaksasi.

ABSTRACT

Fear of Missing Out (FOMO) has become a growing mental health concern among university students in digital era, particularly due to intensive social media use. FOMO is associated with anxiety, emotional distress, sleep problems, and reduced academic engagement. However, practical coping strategies for managing FOMO related stress remain limited in community based student interventions. This community service program was implemented from February 7-10, 2026 at International College of Rajamangala University of Technology Krungthep, Thailand, as part of a Thailand–Indonesia collaboration. Participants were 37 university students with active social media use. The intervention consisted of two sessions: psychoeducation on FOMO and psychological impacts, followed by guided practice of relaxation techniques, including deep breathing exercises, progressive muscle relaxation (PMR), and mindfulness with body awareness. Participants demonstrated increased knowledge and awareness of FOMO and relationship with emotional regulation and social media use. Most students reported feeling calmer, more focused, and better manage emotional reactions after practicing relaxation techniques. Deep breathing was perceived as the most practical technique for daily use, while mindfulness helped reduce overthinking related to social media exposure. The findings suggest that combining psychoeducation with relaxation techniques is a feasible and beneficial approach for managing FOMO-related stress among university students.

Keywords: Fear of Missing Out (FOMO); university students; mindfulness; relaxation techniques; community service