Fear of Missing Out (FOMO) & How to Overcome It

In today’s hyper-connected world, it’s incredibly easy to feel like you’re always missing out on something. A party you didn’t attend, a trip you couldn’t take, a trend you didn’t jump on — there’s always something happening somewhere, and social media keeps it right in front of our eyes. This constant exposure creates an unsettling feeling many of us know all too well: Fear of Missing Out, or simply, FOMO. But what exactly is FOMO, and more importantly, how can we overcome it? This is being shared by India’s top marriage counselor, psychologist Shivani Misri Sadhoo.

What is FOMO (Fear of Missing Out)?

FOMO stands for the “Fear of Missing Out.” It’s the anxious feeling that others are having more fun, living better lives, or experiencing things you aren’t. It’s not just about missing an event — it’s about feeling left out, less important, or like you’re falling behind.

Thanks to platforms like Instagram, Facebook, and TikTok, FOMO has become more common than ever. We see curated snapshots of people’s vacations, relationships, career milestones, and social lives, creating the illusion that everyone else’s life is somehow fuller, more exciting, or more successful than our own.

The truth is, FOMO taps into a basic human need — the need to belong and feel connected. It’s natural to want to be part of the group or to experience happiness alongside others. But when left unchecked, FOMO can lead to constant dissatisfaction, anxiety, and even depression.

Why Do We Experience FOMO?

FOMO isn’t a sign that something’s wrong with you; it’s a completely human reaction. Our brains are wired to seek connection and status. When we perceive others as achieving or experiencing more, our mind sends warning signals — almost like we’re being “left behind” in some race we didn’t even realize we were running.

But it’s important to remember: what you see online isn’t the whole story. People tend to post the best parts of their lives, not the boring days, the struggles, or the doubts they face. Comparing your full reality to someone else’s highlight reel is not only unfair to yourself — it’s damaging.

How to Overcome FOMO?

Overcoming FOMO doesn’t mean you stop caring about what others are doing. It means finding contentment in your own journey and building healthier habits around comparison. Here’s how you can start:

Practice gratitude daily – Take a few minutes each day to list three things you’re genuinely grateful for. Shifting your focus to what you already have helps rewire your brain to see abundance instead of lack.

Limit social media exposure – Scrolling endlessly often fuels FOMO. Set time limits on apps, take social media breaks, or even unfollow accounts that make you feel inadequate. Curate your feed to uplift, not unsettle.

Be present in your own life – Instead of worrying about what you’re missing, dive deeply into what you’re doing right now. Whether you’re enjoying a coffee, reading a book, or spending time with a friend, fully experiencing the moment helps reduce feelings of missing out.

Redefine success for yourself – Your journey is unique. Define what happiness and success mean for you, not based on what everyone else is doing, but based on your own dreams, values, and passions.

Connect meaningfully, not virtually – Real connections heal FOMO better than any number of likes ever could. Spend time with people who value you. Deep, authentic conversations remind you that you’re already part of something meaningful.

FOMO is a normal part of living in a connected world, but it doesn’t have to control you. By becoming aware of your triggers, shifting your focus inward, and embracing the life you’re living, you can turn FOMO into JOMO — the Joy of Missing Out. Life isn’t about doing everything; it’s about cherishing the moments, people, and experiences that truly matter to you.