Fear of missing out (FOMO) is generally described as the anxiety or fear people experience when they think they’re missing out on something (Rifkin, Chan & Kahn, 2025). Most often, FOMO happens around missing social events or interactions with people that could affect their relationships or perceived group membership. For example, missing a party or event at a friend’s house can cause a person to experience FOMO.
What is it that people are afraid of missing? Is it the event itself? The fun they’re missing? The people? In a series of studies that investigated experiences of FOMO in 5,441 adults, Rifkin and colleagues (2025) found that participants experienced more FOMO when they thought about missing events that included valued others (versus strangers) and promoted social bonding (versus individual activities). This was true even when the activity or event wasn’t expected to be fun or enjoyable. Furthermore, FOMO is more intense when people are worried about their future belonging to a group or how not being included will affect their future relationships.
Three ways to cope with FOMO
Given that FOMO emerges in response to missing out on activities that make someone feel connected or bonded with other people, causes, or organizations, one of the best ways to cope with it is to remind yourself of what really matters to you. A few specific suggestions that might help:
- Don’t attend every event. Be selective.
FOMO leads some people to think they need to attend every possible social event. That they need to physically be present with friends, colleagues, and family to maintain a sense of importance and meaning in their relationships. Yet, this isn’t realistic for most people and can lead to burnout and exhaustion because no one can be involved in everything! So, be selective—ask yourself what you really want to attend and why. Learn to say no, even if you miss out on something that turns out to be fun for others. - Focus on your most important relationships.
The more you deliberately choose to put time and energy into relationships that are important to you because they give you meaning—not because you’re afraid that you will be forgotten, unpopular, or less liked if you don’t show up—the better. Real relationships develop bonds over time and don’t require you to show up to every social event. A good rule of thumb: show up to important events that really matter to you or others. - Do a digital detox.
FOMO can emerge in response to the highly exaggerated and overly positive images people post on social media that glamorize their life. In fact, FOMO often compels people to check their social media accounts with greater frequency, which ultimately can harm their ability to engage in real-life relationships. If you notice yourself scrolling too much in ways that make you feel badly, give yourself a set amount of time to check social media each day or take a few weeks off.
The naked truth is this: Although FOMO is common, it can be associated with negative mental health experiences. If it feels like you can’t enjoy the present moment of your life (people, events you attend, enjoyable activities) because you’re afraid to miss out on social events, it may be time to pause and work on it.
Copyright Cortney S. Warren, Ph.D., ABPP.
Note: This content is only for informational and educational purposes and should not be considered therapy or any form of treatment. I cannot respond to personal requests for advice over the internet. Best on your continued journey.
