Fear of Missing Out (FOMO)

Understanding and Managing Fear of Missing Out (FOMO)

You might have experienced FOMO recently, especially during the summer period, when it seems like everyone is off doing something exciting.

Maybe your friends or family went on vacation while you stayed back, watching their posts roll in.

Or perhaps you were on holiday, but still felt a twinge of unease seeing others doing something different, somewhere else.

It's a strange feeling, being somewhere beautiful yet still wondering if you're missing out.

What is FOMO?

Fear of Missing Out, or FOMO, is that uneasy feeling or anxiety that others are experiencing rewarding, exciting, or meaningful moments without you. It’s the nagging thought that you’re “missing out” on something better happening elsewhere, often sparked by social media, invitations you can’t attend, or seeing friends’ experiences online.

It’s a modern-day emotional experience, amplified by constant connectivity and comparison. When you scroll through feeds of parties, trips, events, or even just seemingly perfect everyday moments, FOMO whispers, “You should be there too.” But instead of feeling joyful for others, you might feel left out, restless, or even inadequate.

Why Does FOMO Happen?

FOMO has deep roots in our social nature. As humans, we’re wired for connection and belonging. Evolutionarily, being part of the group meant safety and survival. Today, that manifests as wanting to be included and up-to-date.

When we see others having rewarding experiences, our brains interpret it as a signal that we might be losing out, whether on fun, acceptance, status, or meaningful relationships.

Social media can exaggerate this because it often highlights only the “best bits” of life, creating a skewed sense of reality.

At its core, FOMO can also signal underlying feelings:

• Self-doubt: Am I enough if I’m not part of this?

• Loneliness: Am I disconnected from the people I care about?

• Pressure: Do I need to be constantly “on” or productive to matter?

Have You Felt This Way?

• Have you ever scrolled through social media and felt restless or sad because you’re not part of an event or gathering?

• Do you find yourself saying yes to plans out of fear of missing out, even when you’re tired or need rest?

• Have you experienced that nagging sense that life is happening without you, even when you’re doing okay?

• Do these feelings sometimes lead to guilt, anxiety, or dissatisfaction with your own life?

If yes, you’re not alone, and these feelings are more common than you might think.

Tools to Understand and Work With FOMO

🌿 Pause and Reflect: Before reacting, take a moment to notice your feelings. Are you truly interested in the event, or is your urge driven by fear or comparison?

📵 Limit Social Media Time: Set intentional boundaries around scrolling, especially during times when you’re vulnerable to comparison. Remember, social media often shows highlight reels, not full stories.

📝 Practice Gratitude: Create a daily habit of listing things you appreciate in your own life. This shifts focus from what’s “missing” to what’s present.

🤝 Choose Connection, Not Comparison: Reach out to friends or family for real conversations. Genuine connection often eases FOMO more than digital interaction.

🛑 Learn to Say No: It’s okay to miss events. Rest, self-care, and honoring your needs matter. Saying no doesn’t make you less valuable.

🎯 Set Your Own Priorities: Clarify what matters to you — values, goals, relationships — and make choices aligned with those, rather than external pressures.

How Sessions Can Support

In sessions, a psychologist can help you:

• Explore the underlying emotions that fuel your FOMO, like anxiety or low self-worth

• Develop strategies to manage comparison and social pressures

• Strengthen your sense of self and values independent of external validation

• Learn mindfulness and grounding techniques to stay present and content

• Build a personalized balance between social engagement and self-care

The goal is not to eliminate FOMO entirely (which is impossible) but to understand it, manage its impact, and build a life where you feel fulfilled and connected on your own terms.

Final Thoughts

FOMO can feel like a loud, uncomfortable voice inside your head, but it doesn’t have to control your choices or self-view.

By recognizing what drives it and gently shifting your focus back to yourself, you can turn FOMO from a source of anxiety into an invitation for deeper connection and self-awareness.

If you find yourself caught in the FOMO cycle and want to explore it more deeply, sessions offer a safe space to do just that, no judgments, just understanding and support.