What Is FOMO: The Fear of Missing Out

The world has become a very connected place. Social media platforms like Facebook, Twitter, and Instagram have made it possible for people to share their thoughts, feelings, and experiences with others all around the world. This is great when you want to keep up with your friends and family or learn about what is happening in the world. However, all of this connection can also be overwhelming. It can lead to a phenomenon known as FOMO – fear of missing out.

What is FOMO?

FOMO is a term used to describe the feeling of anxiety or insecurity that arises when one believes that they are missing out on a rewarding experience. The feeling can arise from social events, such as when friends go to the movies or on a trip without including you. Alternatively, the feeling can be connected to work, such as when colleagues attend a conference or meeting without you. The essence of FOMO is the belief that others are having a better time or a more meaningful experience than you are.

The impact of FOMO

The fear of missing out can have a significant impact on mental health and personal wellbeing. The constant comparison to others can lead to feelings of inadequacy, anxiety, and low self-esteem. People who experience FOMO often feel overwhelmed and struggle to make decisions, as they worry that the choice they make will lead to them missing out on something important. This can result in a sedentary lifestyle, where people avoid making decisions and are unable to move forward in their lives.

Why does FOMO happen?

The fear of missing out is thought to stem from a variety of sources. Social media has been identified as a major influence, as people are constantly bombarded with images of their friends and family enjoying themselves in exotic locations or attending exciting events. This has led some researchers to suggest that social media creates a “highlight reel” of people’s lives, which can distort the reality of what everyday life is like.

Additionally, the fear of missing out may be connected to the need for social validation. People may fear missing out on social events or work opportunities, as they believe that being present at these events will provide them with the validation they need to be accepted or valued by others.

How to overcome FOMO?

Overcoming FOMO can be challenging, but it is not impossible. Here are some strategies that may help:

1. Limit social media use

As social media has been identified as a major influence on the fear of missing out, limiting social media use may help reduce the feeling of anxiety or insecurity. Try to limit the amount of time spent scrolling through social media and instead focus on activities that make you happy.

2. Be present in the moment

Allow yourself to be fully present in situations, rather than worrying about what you may be missing out on. This can help you appreciate the experiences you are having and find value in the present moment.

3. Prioritise your goals and values

It is important to prioritise your own goals and values, rather than continuously comparing yourself to others. Take the time to reflect on what is truly important to you and focus on those things, rather than worrying about what others may think or be doing.

4. Develop a sense of gratitude

Maintaining a sense of gratitude can be helpful in combating FOMO. Focus on what you do have, rather than what you may be missing out on. Take the time to reflect on the positive aspects of your life and be thankful for them.

5. Seek support

If you find that FOMO is having a significant impact on your mental health, it may be helpful to seek support. Talk to a trusted friend or family member or seek professional help from a mental health professional.


The fear of missing out is a common experience in our increasingly connected world. It can have a significant impact on mental health and personal wellbeing. However, it can be overcome by limiting social media use, being present in the moment, prioritising your goals and values, developing a sense of gratitude and seeking support if necessary. By doing so, individuals can learn to appreciate their own experiences and find value in the present moment, rather than constantly comparing themselves to others.


FAQs about Fomo: The Fear of Missing Out

What is Fomo?

Fomo, or the Fear of Missing Out, is a heightened feeling of anxiety or unease that you might miss out on an exciting or beneficial experience that others are having. This experience could be anything from a party to a work opportunity, a vacation, or a new technology trend.

How does Fomo affect people?

Fomo can have many negative effects on people’s lives, such as feeling left out, stressed, or overwhelmed. People who experience Fomo may become addicted to social media and constantly check their phones for notifications, leading to productivity loss and sleep problems. Fomo can also damage personal relationships and cause financial troubles by overspending on social events or buying the latest gadgets.

How can you overcome Fomo?

To overcome Fomo, you need to understand what triggers your anxiety and how to manage it. Some strategies include prioritizing your goals, limiting social media exposure, practicing mindfulness, seeking support from loved ones, and setting boundaries for technology use. It’s also essential to cultivate a sense of gratitude and appreciation for what you have in your life, rather than focusing on what you lack.


1. Przybylski, A. K., Murayama, K., DeHaan, C. R., & Gladwell, V. (2013). Motivational, emotional, and behavioral correlates of fear of missing out. Computers in Human Behavior, 29(4), 1841-1848.

2. Elhai, J. D., Levine, J. C., Dvorak, R. D., & Hall, B. J. (2016). Fear of missing out, need for touch, anxiety and depression are related to problematic smartphone use. Computers in Human Behavior, 63, 509-516.

3. Almaqhawi, F., Alshehri, A., & Rezaei, S. (2021). Fear of missing out (FOMO) on social media: The role of information seeking and information avoidance. Journal of Business Research, 124, 158-171.