how to stop fomo

It’s Friday after a tiring work week and you are looking forward to crashing on the couch and binging a show then you get hit up to go out for drinks with your friends. You want to stay in and rest, but saying no to going out makes you anxious because you don’t want to sit at home and scroll through your posts on social media. We’ve all been there. You are experiencing FOMO, or Fear of Missing Out. This emotional state, characterized by feelings of anxiety and inadequacy stemming from the perception that others are experiencing more fulfilling or rewarding activities, can take a toll on mental health if left unchecked. Coping with FOMO requires a proactive approach that prioritizes self-awareness, self-compassion, and healthy boundaries. In this article, we’ll explore seven practical strategies for coping with and ultimately stopping FOMO.

Understanding FOMO

FOMO is often triggered by social media platforms, where carefully curated images and posts showcase seemingly perfect lives, adventures, and achievements of others. Gen Z is particularly impacted by the comparison culture of social media because of how integrated it is into their everyday lives and friend groups. This constant barrage of highlight reels can lead individuals to compare their own lives unfavorably and experience a sense of missing out on exciting experiences or opportunities.

From a psychological standpoint, FOMO taps into deeply rooted human desires for social connection, belonging, and validation. It amplifies feelings of insecurity and inadequacy, fueling a cycle of perpetual discontentment. Moreover, the constant need to stay updated and connected can contribute to stress, anxiety, and even depression.

Recognizing the Impact on Mental Health

Before delving into coping strategies, it’s crucial to acknowledge the detrimental impact FOMO can have on mental well-being. Chronic feelings of FOMO can erode self-esteem, diminish satisfaction with one’s own life, and hinder genuine connections with others. Moreover, it can foster a sense of urgency and restlessness, detracting from present-moment experiences and contributing to burnout.

Research has linked excessive social media use and FOMO to increased levels of stress, anxiety, and symptoms of depression. Moreover, the constant comparison to others can distort perceptions of reality, leading individuals to overlook their own accomplishments and struggle to feel gratitude about good things in their own lives.

7  Strategies to Stop FOMO

1. Cultivate Self-Awareness

The first step in coping with FOMO is cultivating self-awareness. Recognize when feelings of envy, inadequacy, or restlessness arise and acknowledge them without judgment. Understand that these emotions are natural responses to perceived social pressures and unrealistic expectations.

2. Limit Social Media Exposure

While social media can provide valuable connections and entertainment, excessive use can exacerbate FOMO. Set boundaries around social media consumption by scheduling designated “screen-free” times or limiting usage to specific intervals. Curate your social media feed to prioritize content that inspires, educates, or uplifts you rather than fostering comparison. If you decide to practice self-care and stay in on a Friday night after a long week of work, don’t spend it scrolling your feeds looking at what your friends and coworkers are doing.

3. Practice Gratitude

Counteract feelings of FOMO by cultivating gratitude for the present moment and the good things in your life. Keep a gratitude journal to reflect on the things you’re thankful for each day, whether it’s supportive relationships, personal achievements, or simple pleasures. Shifting your focus from what you lack to what you have can foster a greater sense of contentment and fulfillment.

4. Embrace JOMO (Joy of Missing Out)

Instead of succumbing to FOMO, embrace JOMO – the Joy of Missing Out. Recognize that it’s okay to prioritize self-care, solitude, and activities that bring you genuine joy, even if they don’t align with societal expectations or trends. Cultivate a sense of autonomy and confidence in your choices, knowing that you’re honoring your own needs and preferences.

5. Foster Meaningful Connections

Quality trumps quantity when it comes to social connections. Focus on nurturing genuine relationships with friends, family, and communities that support and uplift you. Engage in meaningful conversations, shared experiences, and acts of kindness that foster a sense of belonging and connection.

6. Practice Mindfulness

Mindfulness techniques, such as meditation, deep breathing, and body scans, can help anchor you in the present moment and alleviate feelings of FOMO. By tuning into your thoughts, emotions, and bodily sensations without judgment, you can cultivate a greater sense of calm, clarity, and acceptance.

7. Set Realistic Goals

Rather than chasing after fleeting desires or comparing yourself to others, focus on setting realistic and meaningful goals that align with your values and priorities. Break larger goals into smaller, achievable steps, and celebrate your progress along the way. Remember that success is subjective and unique to each individual.


Coping with FOMO from a mental health perspective requires a multifaceted approach that prioritizes self-awareness, self-compassion, and intentional living. By recognizing the impact of FOMO on mental well-being and implementing practical coping strategies, individuals can reclaim control over their thoughts and behaviors, cultivate a greater sense of fulfillment, and foster genuine connections with others. Remember, you are enough, and your worth is not defined by the experiences or achievements of others. Embrace the joy of missing out and focus on living a life that is authentic, meaningful, and true to yourself.

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