Have you ever caught yourself scrolling through social media and thinking, "Why am I not at that party? On that vacation? Or living my best life right now?"
If so, you’ve experienced FOMO—the Fear of Missing Out. It’s that nagging feeling that others are having more fun or leading better lives while you’re missing out. With social media constantly showcasing everyone’s highlight reels, it’s no wonder so many of us feel this way.
But what exactly is FOMO? Why does it happen? And most importantly, how can you overcome it? Let’s dive in.
What is FOMO?
FOMO is a type of anxiety that stems from the belief that other people are enjoying rewarding experiences without you. It’s not just about missing events—it’s about the deeper worry that you’re being excluded from opportunities to connect, achieve, or belong.
Social media platforms amplify this feeling by showing us carefully curated, picture-perfect moments from others’ lives. Think about it: when you scroll through Instagram, how often do you see someone posting about their bad day or boring errands? Rarely. Instead, you’re seeing the best vacations, most exciting parties, and happiest moments.
When you compare your everyday life to someone else’s highlight reel, it’s easy to feel like you’re falling behind. But here’s the truth: no one’s life is as perfect as it seems on social media.
Why Does FOMO Happen?
FOMO isn’t just a random feeling—it’s deeply rooted in how we view ourselves and our connections to others. Research by Volkan Dogan shows that people with an interdependent self-construal—those who see their identity as tied to their relationships—are more prone to experiencing FOMO.
Cultural factors also play a role. In more collectivist societies, where social belonging and group harmony are highly valued, FOMO can feel even stronger.
And then there’s the role of social media itself. Platforms like Instagram and TikTok are designed to keep you scrolling, with endless notifications and algorithms that feed you content designed to grab your attention. Studies, like those by Sarah Buglass and her team, reveal how these features make us more vulnerable to FOMO by constantly reminding us of what we’re not doing.
How FOMO Affects Mental Health
FOMO doesn’t just take up your time—it can impact your mental health in significant ways. A study by Melissa Hunt and her colleagues found that heavy social media use is linked to increased feelings of loneliness and depression.
Here’s the good news: cutting back on social media use can make a big difference. Participants in Hunt’s study who limited their time on platforms like Instagram reported feeling less lonely and more connected to the real world.
How to Overcome FOMO
If you’re feeling overwhelmed by FOMO, don’t worry—there are effective ways to combat it. One approach is the FOMO-R Method, developed by Aarif Alutaybi and his team. This method focuses on self-regulation and creating healthy boundaries with social media. Here are some practical steps to help you break free from FOMO:
1. Limit Your Social Media Use: Start small. Even cutting back by 30 minutes a day can make a noticeable difference.
2. Turn Off Non-Essential Notifications: Do you really need to know the second someone likes your post? Probably not.
3. Focus on Your Priorities: Instead of worrying about what others are doing, spend time on activities that bring you joy.
4. Practice Gratitude: Each day, write down three things you’re grateful for. This simple habit shifts your focus from what you’re missing to what you already have.
5. Schedule Phone-Free Time: Whether it’s during meals, before bed, or while hanging out with friends, give yourself breaks from screens.
Final Thoughts
It’s easy to get caught up in the Fear of Missing Out, especially in today’s hyper-connected world. But remember: social media only shows part of the story. No one’s life is as perfect as it seems online. The next time you feel FoMO creeping in, try putting down your phone, taking a deep breath, and focusing on what truly matters to you. Life isn’t about keeping up with everyone else—it’s about living authentically and finding joy in your own journey.
Do you have tips for overcoming FoMO? Share them in the comments—I’d love to hear from you!
References:
Alutaybi, A., Al-Thani, D., McAlaney, J., & Ali, R. (n.d.). Combating Fear of Missing Out (FoMO) on Social Media: The FoMO-R Method. [Details about the publisher or journal are not provided—update if available].
Hunt, M. G., Marx, R., Lipson, C., & Young, J. (2018). No more FOMO: Limiting social media decreases loneliness and depression. Journal of Social and Clinical Psychology, 37(10), 751–768. https://doi.org/10.1521/jscp.2018.37.10.751
Buglass, S. L., Binder, J. F., Betts, L. R., & Underwood, J. D. M. (n.d.). Motivators of online vulnerability: The impact of social network site use and FoMO. [Details about the publisher or journal are not provided—update if available].
Dogan, V. (2019). Why do people experience the fear of missing out (FoMO)? Exposing the link between the self and the FoMO through self-construal. Journal of Cross-Cultural Psychology, 50(4),
Comments