FOMO: how the fear of missing out affects a digital generation

Have you ever heard the term FOMO? This is a widely used expression (with a growing trend), especially among young people and frequent social media users. 

But what does it mean?

The term FOMO is an acronym for Fear Of Missing Out, which translates to the"fear of being left out" or "fear of missing out on something."

Throughout this blog post, we will clarify what it is, what causes it, and, most importantly, its consequences for your health.

What is FOMO

This phenomenon, which is more common than we imagine, is a feeling of discomfort and anxiety triggered by the idea that other people are having better, more interesting, or more rewarding experiences than we are. 

In other words, the Cambridge Dictionary even defines it as "a feeling of worry that you are missing out on exciting events that other people are going to, especially caused by things you see on social media."

But what exactly is FOMO and how does it manifest?👇

FOMO: characteristics and manifestations

The FOMO stems from the human need to belong and feel validated. Through social media, it is possible to follow what friends, family, acquaintances, and celebrities are doing in near real-time. These platforms provide access to information of collective interest, while also keeping us up to date with news, trends, and events—helping us avoid the feeling of "missing out" or, in other words, social exclusion.

According to studies, FOMO consists of two main components:

1. Unease at the feeling that others are having more rewarding experiences, which leads to feelings of anxiety.
2. The need to stay constantly connected to social media, which ends up being a behavioral response aimed at reducing that very anxiety. 

FOMO manifests itself essentially through:

• Constant checking of the phone, which translates into an uncontrollable urge to see what is happening on social media or to check notifications. 
• Difficulty disconnecting from the digital world. Being constantly online compromises the quality of time spent with family or friends. 
• Comparing yourself to what is happening in other people's lives. Following influencers, friends, family, or even acquaintances can trigger feelings of inferiority: the sense that we are living less fully than others, wasting our time, or that we are less successful. 
• Dissatisfaction with the present. The curated reality we see on social media can often create dissatisfaction with our real lives and the environment around us.
• Fear of turning down invitations or opportunities. The fear of missing out on important experiences and connections leads many people to accept invitations or commitments they cannot manage. 

In short, FOMO creates a sense of urgency and an intense need to always be present, up to date on trending topics, keep track of all the latest news, and be available for whatever comes up.

Causes of FOMO

There are several factors that contribute to the emergence of this sense of urgency that accompanies FOMO.

According to a study involving 255 university students in Hungary, it was concluded that social media addiction, social comparison, perfectionism, and loneliness are positively correlated with FOMO. In other words, the more intense these factors are, the greater the presence of FOMO tends to be.

🔹 Social comparison is the strongest factor. Social media facilitates constant comparison with others, as human beings seek to be unique while simultaneously wanting to fit in socially. 

🔹 This habit of comparison can become dangerous and lead to excessive social media use and the creation of a vicious cycle between comparison and constant use of different platforms that is difficult to break. 

🔹 Loneliness, in turn, awakens the human being's natural need to connect and belong to something. In this sense, comparison can intensify feelings of loneliness that contribute to FOMO.

🔹 Perfectionism is associated with the fear of being judged or rejected by others. Perfectionists tend to compare themselves to others, which can lead to low self-esteem and high self-criticism, reflecting an increased concern about missing out on important experiences. 

In other words, this strong dependence on mobile phones and the digital world can significantly affect our well-being.

The impact of FOMO on health and well-being

Scientific sources confirm that FOMO can have consequences for productivity, mental health, and sleep quality, as well as physical well-being. 

🔸 Regarding mental health, FOMO and the excessive use of electronic devices make individuals more vulnerable to developing anxiety disorders, depressivesymptoms, low self-esteem, as well as risky behaviors such as alcohol consumption, illicit substance use, and suicidal thoughts. 

🔸 As for sleep quality, factors such as:

•  Worrying 
• Using devices before bed 
• The impact of blue light 

They result in a longer time to fall asleep, shorter sleep and significantly lower quality sleep, affecting mental health.

🔸 Regarding productivity, FOMO and the excessive or inappropriate use of social media (during work or study hours) affect attention and create constant interruptions, hindering workflow, the learning process, and productivity.

Furthermore, they contribute to more sedentary lifestyles and the development of vision and attention problems, poor posture, and muscle pain, interfering with physical health. 

Overcoming these challenges involves seeking and adopting strategies to develop a healthier relationship with screen time and the content we consume on various digital platforms.

Strategies to reduce FOMO

Disconnecting from the digital world can be difficult, especially for children and teenagers, but it is essential for a better quality of life. Therefore, it is important to:

⏳ Set a schedule for phone usage.

As we have seen throughout this article, screen time can impact our health, productivity, and attention. Set specific times to check social media (ideally no more than two hours a day). 

📱 Promote mindful social media use.

Social media is the perfect environment for comparisons to arise—something particularly common among younger people. 

Limit the content that appears on your screen. Certain unrealistic content can lower self-esteem and create dissatisfaction with one's own reality. Unfollowing or muting certain accounts can help with this.

🧘‍♀️ Enjoy the present moment. 

Try to disconnect from being online, focus on your surroundings and the people you are with, and engage in real conversations.

Practicing mindfulness can help you build genuine connections with your environment.

📋 Set priorities.

You don't need to jump on every trend or attend every event. Determine what is truly important to you and which experiences make the most sense for you.

🎯 Reflect on your FOMO triggers

Try to understand which situations make you feel like you are missing out or being left behind. Identifying these triggers will help you act mindfully and distinguish between a genuine desire and an automatic reaction.

It is increasingly difficult to reduce screen time for children and teenagers when this habit isn't established from an early age. However, professional help can help reverse this trend. 

By identifying triggers, thoughts, and disruptive behaviors, it is possible to teach children or teenagers techniques and strategies to implement in their daily lives that will contribute to a healthier relationship with digital media—alongside parental guidance and supervision. 📱💙

Final Thoughts

👉 FOMO stands for Fear Of Missing Out, which refers to the anxiety that others might be having rewarding experiences from which one is absent.

👉 It is a feeling of discomfort and anxiety caused by the idea that other people are having better experiences than we are.

👉 FOMO is characterized by restlessness and the need to be constantly connected online.

👉 Studies confirm that social media addiction, social comparison, perfectionism, and loneliness are positively correlated with FOMO.

👉 FOMO can impact not only our mental health but our physical health as well.

👉 There are strategies that can help reduce FOMO and promote more mindful social media use. 

References

Cambridge Dictionary. FOMO. https://dictionary.cambridge.org/pt/dicionario/ingles/fomo

Deniz, M. (2021). Fear of missing out (FoMO) mediate relations between social self-efficacy and life satisfaction. Psicologia: Reflexão e Crítica, 34, Article 28.  https://doi.org/10.1186/s41155-021-00193-w 

Elhai, J., Yang, H., & Montag, C. (2020). Fear of missing out (FOMO): overview, theoretical underpinnings, and literature review on relations with severity of negative affectivity and problematic technology use. Brazilian Journal of Psychiatry, 43, 203 - 209. https://doi.org/10.1590/1516-4446-2020-0870. 

Gupta, M., Sharma, A. (2021). Fear of missing out: A brief overview of origin, theoretical underpinnings and relationship with mental health. World journal of clinical cases, 9(19), 4881–4889. https://doi.org/10.12998/wjcc.v9.i19.4881

Piko, B. F., Müller, V., Kiss, H., Mellor, D. (2025). Exploring contributors to FoMO (fear of missing out) among university students: The role of social comparison, social media addiction, loneliness, and perfectionism. Acta Psychologica, 253, 104771. https://doi.org/10.1016/j.actpsy.2025.104771 

‍