Fear of Missing Out: Definition, Consequences & Overcoming It

Drenched in notifications, surrounded by buzzing screens, and always chasing the next big thing? Let’s dive deep into the grip of a modern sensation that keeps our hearts racing and fingers scrolling!

Key Takeaways

  • FOMO is an increasing phenomenon in the digital age, fuelled by social media and the constant exposure to others’ experiences.
  • The fear can drive individuals to engage in unhealthy behaviors or overcommit to events in an attempt to keep up with their peers.
  • Addressing FOMO requires understanding its causes, impacts, and finding ways to navigate the modern world with a healthier perspective on social connections and experiences.

What is Fear of Missing Out?

“Fear of Missing Out” or FOMO is the worry that you’re missing out on experiences others are having. It’s a feeling of anxiety that others might be having fulfilling experiences while you’re not.

This has become more common with the rise of social media, where people often see highlights of others’ lives and feel left out.

Dr. Dan Herman is the guy who came up with the term “Fear of Missing Out” in the early 2000s. He was studying how people behave as consumers.

Even though he talked about FOMO before everyone was on social media, the idea has become more popular and noticeable because of platforms like Facebook and Instagram. When people scroll through these platforms and see others having fun or achieving things, they might feel like they’re missing out.

Causes and Triggers of FOMO

Social Media

Often, you scroll through your social media feed and see pictures of friends on exotic vacations, attending exciting events, or just having a seemingly perfect life. This constant exposure to others’ highlight reels can make you feel left out, as if you’re missing out on essential life experiences.

Peer Conversations

Ever been in a conversation where friends or colleagues discuss a recent event or trip, and you weren’t there? Feeling out of the loop, especially when everyone else seems to share a memory, can spark FOMO.

Personal Ambitions

Sometimes, it’s not about what others are doing, but about your own aspirations. If you feel like you’re not meeting your own life goals or if time seems to be flying by, FOMO can set in. You might think that everyone else is advancing, while you’re stuck in a rut.

Rapid Technological Changes

In today’s fast-paced world, technology evolves quickly. When you hear about the latest app, gadget, or online trend that you’re not a part of, FOMO can strike. No one likes to feel behind the curve.

Comparison Culture

Living in a society that often values competition and comparison, it’s easy to feel like you’re not measuring up. When you see others achieving milestones – be it in their career, personal life, or hobbies – it can trigger that uneasy feeling of missing out.

Limited Time Offers

Marketers know FOMO all too well. When you see “limited time” offers or “only a few items left” prompts, it can create a sense of urgency, making you feel like you’ll miss out if you don’t act immediately.

Remember: Everyone feels FOMO at some point. It's a natural human reaction. The key is to recognize it, understand what triggers it for you, and find ways to cope that align with your personal values and priorities. 

Manifestations of FOMO

Social Media Envy

You scroll through your social media feed and see your friends on lavish vacations, attending exclusive events, or just living their best lives. Every post you see is a potential trigger for that nagging feeling that everyone else is having a better time than you.

This is FOMO in its most modern form, and it’s called Social Media Envy. It’s a sneaky emotion, creeping in when you least expect it. And even though you know that people mostly share their highlights online, you can’t help but compare your behind-the-scenes with their highlight reel.

This comparison often leads to a sense of inadequacy and the fear that you’re missing out on something better.

Syndrome of Overcommitment

You say ‘yes’ to everything because you don’t want to miss any opportunity. Birthday parties, weekend trips, after-work hangouts – you’re there for all of them. But instead of feeling satisfied and engaged, you feel stretched thin.

The fear of missing out drives you to jam-pack your schedule, making you too busy to truly enjoy anything. In the race to be everywhere and do everything, you risk burning out and missing the real moments that matter.

Digital Leash

You might notice that you’re always checking your phone, no matter where you are or what you’re doing. It feels like an extension of yourself. Every notification ding commands your immediate attention. You fear missing out on news, updates, and messages, so you’re always plugged in.

This attachment, while ensuring you’re always in the loop, can disconnect you from the real world. You might be physically present, but mentally you’re miles away, consumed by the digital realm and the endless stream of information it offers.

Remember: Not every notification requires your attention. Focus on your life and activities. Everyone has a unique path. Don't let FOMO distract you from yours.

Consequences of FOMO

Mental Health Issues

  • Anxiety: Checking your phone constantly? That’s FOMO causing anxiety. If you’re always on edge about missing something, stress goes up.
  • Digital Fatigue: Too much online time drains you. Always trying to catch up online? You’ll end up tired. Screens need limits.
  • Sleep Disruption: With FOMO, you might stay up late, not wanting to miss out. But missing sleep can make you groggy and less alert.
  • Low Self-esteem: Seeing others’ highlights online can make you feel your life doesn’t measure up. That’s bad for self-worth.

Relationship Problems with FOMO

  • Surface-level Conversations: Always on your phone? It means shallow chats with those around you. This weakens bonds over time.
  • Real vs. Online Friends: Loads of online pals? Cool. But how many are close friends? Real-life time matters.
  • Less Personal Time: FOMO can make you overcommit to events or chats, leaving little time for personal rest or hobbies.
  • Decreased Empathy: Too focused on what you’re missing might make you less attentive to others’ feelings or situations.

Money Issues Because of FOMO

  • Buying Too Much: Ads everywhere can tempt you to spend on things you don’t truly need. Chasing the latest trends can hit your pocket hard.
  • Bad Investing Choices: Hearing about quick riches? You might jump into investments without much thought. FOMO can lead to financial mistakes.
  • Unplanned Travel: Seeing others’ travel posts might spur impulsive trip bookings. That’s often without proper budgeting.
  • Subscriptions Overload: FOMO can lead to subscribing to multiple streaming platforms, magazines, or online services. Costs add up.

Overcoming FOMO

Embracing Digital Detox

Unplugging from the digital world can be a liberating experience. When you distance yourself from constant online chatter, you give your mind space to breathe and reconnect with the real world.

  1. Start Small: Don’t jump into a full day without tech. Begin with an hour or two, and gradually increase your offline time.
  2. Replace Screen Time: Instead of scrolling, dive into a book or go for a walk. Physical activities are especially good; they ground you in the present.
  3. Create Tech-Free Zones: Make your bedroom a gadget-free space. This not only fights FOMO but also improves your sleep quality.

Power of Mindfulness

When your mind is everywhere, it’s nowhere. Being mindful means centering your thoughts and paying full attention to the current moment. This can be a calming counter to the chaos of FOMO.

  1. Be in the Moment: When you’re having a meal, taste every bite. When you’re listening to music, feel every note. It’s about being present, here and now.
  2. Breathe: Taking deep breaths can help you focus on the present. Whenever you feel overwhelmed, pause and breathe.
  3. Mindful Activities: Try activities like meditation or yoga. They’ll help you build a stronger connection with the present moment.

Cultivating an Attitude of Gratitude

Focusing on what you have rather than what you lack is a powerful shift in perspective. By cultivating an attitude of gratitude, you celebrate the positives in life and reduce the allure of FOMO.

  1. Maintain a Gratitude Journal: Every night, jot down three things you’re grateful for. It shifts your focus from what you’re missing out on to what you have.
  2. Express Yourself: Tell people you’re thankful for them. It strengthens your connections and reinforces positive feelings.
  3. Remind Yourself: Place reminders around – quotes, photos, or anything that prompts you to feel grateful.

Building Genuine and Deep Connections

While online connections are plentiful, they often lack depth. Going beyond the screen to build genuine, deep connections can offer a sense of fulfillment that combats FOMO.

  1. Quality Over Quantity: It’s not about how many friends you have, but the depth of the connections. Prioritize deeper, more meaningful interactions.
  2. Face-to-Face Time: Replace a text with a call. Replace a call with a meet-up. Real-life interactions are irreplaceable.
  3. Listen Actively: When you’re with someone, be all there. Listen, engage, and connect deeply.

Other Related Phenomenons

Joy of Missing Out

The rise of JOMO (Joy of Missing Out) is a counter-trend to FOMO. Instead of feeling anxious about not participating in everything, JOMO embraces the satisfaction in staying detached from the social pressure.

It allows you to be present, enjoy your personal space, and set boundaries for digital usage. Some tips to experience JOMO are:

  • Unplug from social media and prioritize quality time with loved ones
  • Practice mindfulness and appreciate the moment
  • Focus on personal growth and set reachable goals

Fear of Better Options

FOBO (Fear of Better Options) is another related phenomenon to FOMO. Your mind is constantly evaluating whether there are superior alternatives, leading to indecision and anxiety. A practical example is procrastinating travel plans as you compulsively search for better deals and options.

To overcome FOBO:

  1. Set priorities and evaluate based on your values.
  2. Give yourself a deadline, make decisions, and move on.
  3. Practice gratitude and accept imperfections in chosen options.

Fear of Joining In

Fear of Joining In (FOJI) is the apprehension felt towards immersing oneself in new or unfamiliar situations, often stemming from a lack of confidence or the fear of being judged. Unlike FOMO, where you worry about what you’re missing, with FOJI, you fear the consequences of stepping in.

To combat FOJI:

  1. Start with small steps and gradually expose yourself to new experiences.
  2. Share your feelings with someone you trust, and let them guide you through.
  3. Remind yourself that everyone was once a newcomer in any situation, and it’s okay to learn and grow at your own pace.


“Phubbing” – a fusion of ‘phone’ and ‘snubbing’ – is the act of ignoring someone in a social setting by busying oneself with a phone or other mobile device. It’s a modern dilemma where instead of engaging in face-to-face interactions, one chooses the virtual world.

This can be an indirect result of FOMO, as one might be checking their device in fear of missing out on an update or notification.

To reduce phubbing:

  1. Make a conscious effort to put away your phone during social interactions.
  2. Establish ‘no-phone zones’ or times, like during meals or family gatherings.
  3. Use apps or settings that limit your screen time or remind you to take breaks from your device.

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Talkspace is an innovative online therapy platform that connects you with licensed therapists, offering accessible mental health support right from your device. With flexible scheduling and a user-friendly interface, it empowers you to manage your well-being anytime, anywhere.


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Brenda Calisaan is a psychology graduate who strongly desires to impact society positively. She aspires to spread awareness and knowledge about mental health, its importance, and its impact on individuals and society.

She also has a passion for working with children and hopes to dedicate her career to positively impacting their lives.

Outside of work, Brenda is an avid traveler and enjoys exploring new experiences. She is also a music enthusiast and loves to listen to a variety of genres. When she's not on the road or working, Brenda can often be found watching interesting YouTube videos, such as Ted-Ed content.