As a therapist working with children, teens, and young adults, I’ve noticed that one thing comes up across ages and stages—FOMO. The Fear of Missing Out isn’t just a catchy acronym—it’s a real and often painful emotional experience that can leave people feeling anxious, inadequate, or disconnected. In today’s world of constant updates, curated content, and highlight reels, FOMO can sneak in quietly and sit heavily on our shoulders. Whether it’s seeing friends out without you, comparing your career or milestones to others, or feeling like you’re never doing “enough,” FOMO can leave a lasting emotional impact. Let’s talk about what it looks like and—most importantly—how to work through it.

What Are the Signs of FOMO?

FOMO isn’t always obvious. It often shows up in subtle (and not-so-subtle) ways, like:

● Constantly checking your phone or social media, even when it’s interrupting sleep, focus, or connection

● Feeling left out when you see others doing something fun, even if you weren’t interested until you saw it.

● Struggling to enjoy the moment because your mind is on what you could be doing instead.

● Feeling anxious, irritable, or sad after scrolling through posts or hearing about others’ experiences.

● Overcommitting or saying yes to everything for fear of being left behind or forgotten.

● Comparing yourself to others’ successes, lifestyles, or relationships and feeling like you don’t measure up.

Sound familiar? You’re not alone. FOMO is a natural emotional response, but it doesn’t have to run the show.

Why Do We Experience FOMO?

At its core, FOMO taps into two deeply human needs: belonging and meaning. We want to feel connected to others and like our lives are purposeful. When we believe we’re on the outside looking in, it can trigger anxiety and self-doubt. Social media can magnify this, but FOMO isn’t about technology alone—it’s about what we believe those images and stories mean about us. When we assume others are happier, more loved, more successful, or more fulfilled, we risk disconnecting from our own values and joy.

How Can We Manage and Move Through FOMO?

The encouraging truth? FOMO doesn’t have to control your life. With some self-awareness and support, we can shift from comparison to connection. Here’s what helps:

1. Name It Without Shame Start by noticing when FOMO shows up. Say it out loud: “I’m feeling left out right now.” Naming the emotion helps reduce its grip and gives you the power to respond rather than react.

2. Check the Story FOMO often comes with assumptions: “They’re having way more fun,” or “I’m not doing enough.” Ask yourself: Is that true? What evidence do I have? Challenge the inner critic and get curious instead of judgmental.

3. Recenter on Your Values What matters most to you? Is it rest, creativity, deep friendships, growth? Reconnecting to your values reminds you that your path doesn’t need to look like anyone else’s to be meaningful.

4. Limit Passive Scrolling Be mindful of how you use social media. Notice how certain apps or habits make you feel. Consider setting time limits, taking intentional breaks, or curating your feed to reflect more realistic, grounded voices.

5. Practice Gratitude FOMO narrows our focus to what we lack. Gratitude gently widens it again. Try journaling or mentally listing a few things you’re genuinely thankful for, big or small. It trains your brain to see what is instead of only what’s missing.

6. Strengthen Real-Life Connection Loneliness is FOMO’s best friend. Make space for authentic connection—whether that’s texting a friend, scheduling a coffee date, or simply being more present with the people around you.

7. Talk It Out If FOMO is affecting your mood, relationships, or sense of self, you don’t have to deal with it alone. Therapy is a safe space to explore what’s underneath the comparison and build strategies for reclaiming your confidence and clarity.

Final Thoughts

It’s okay to feel FOMO—it’s human. But it doesn’t have to define your choices or self-worth. With compassion and intention, you can move from feeling like you’re missing out to realizing that your life—exactly as it is—is rich with value and possibility. If you or your child are struggling with FOMO, comparison, or anxiety, therapy can help you reconnect to your inner compass. You deserve to feel grounded, empowered, and enough—no matter what the world is posting.