How to Enjoy Summer Without Fear of Missing Out?
- Druthi Jammula
- Aug 6
- 4 min read
What is Fear of Missing Out?
Fear of missing out, also abbreviated to FOMO, is a worried feeling that you might miss “exciting” events that others are going to. In other words, it is the perception that other people around you are having more fun, living better lives, or experiencing better things than you. Fear of missing out can feel like a deep sense of envy of others, leading to feeling anxious about not getting ahead or living life that you think is not as exciting as others. Overall, the fear of missing out is a complex phenomenon that arises from a combination of psychological factors, human needs, and the impact of social media. It is vital to identify signs of FOMO and find coping strategies to avoid feeling any negative emotions.
What Causes FOMO?
Various reasons can cause FOMO, and everyone experiences this form of anxiety differently. Below is a list of some of the common reasons that trigger fear of missing out.
Regret is thought to be one of the strongest causes for fear of missing out. Many people experience regret before something happens because they try to predict how they might feel based on events that haven’t even happened, resulting in FOMO.
Too much choice is another cause for fear of missing out. Having many choices to choose from can become overwhelming and hard. Everyone usually picks what they think is right for them, which can be difficult if there are too many options to choose from, and we fear missing out if we choose the wrong option.
Lower moods, such as feelings of unhappiness, low levels of satisfaction, and a need for competence and relatedness, may tend towards high levels of FOMO. People who experience social exclusion are unhappier, meaning they are more likely to experience fear of missing out.
Self-esteem, anxiety disorders, desire for social connection, and environmental or cultural factors, like cultural emphasis on external validation and success, can also fuel fear of missing out.
Social media is a major trigger of fear of missing out, as social media apps (Instagram, TikTok, and Snapchat) expose people to the lives of others, causing them to feel like they are missing out.
About 56 percent to 69 percent of Americans experience fear of missing out at some point in their lives, and it is mostly common among tweens, teens, and young adults due to exposure to social media posts.
How Does Social Media Impact FOMO?
Social media communication can help individuals interact with each other, develop connections, and stay socially connected. It can also have a significant impact on the fear of missing out. This is because social media creates an endless cycle, where users feel the need to constantly check their feeds and participate in online activities. This cycle can lead to constant dissatisfaction with an individual's own life.
In-depth, social media fuels FOMO in numerous ways, such as exposure to curated content, where social media platforms showcase the highlights of others’ lives, creating an idealized perception of reality, making users believe they are missing out on living this so-called reality. A few other ways are constant connectivity, social comparison, and the need for a social connection. The nature of social media can create pressure to always stay informed and connected, and when a constant user is not online for a few days, they can feel the worry of missing out on any information or events. Furthermore, social media provides a platform where users compare their own lives against the seemingly perfect lives of others, such as celebrities, contributing to FOMO.
Social media can have its pros and cons, but knowing the limits can contribute greatly to your mental health and decrease the chances of fear of missing out.
How to Enjoy Summer and in the Future Without FOMO?
To enjoy this summer and any summer without feeling like you're missing out, try to focus on yourself, your fulfillment, living in the present moment, and prioritize what is important to you. Here is a list of different ways and tips for you to relish your summer and enjoy it in the future.
Limit your Time on Social Media: Be online on social media for a maximum of one to two hours, or reward yourself with a little extra time when you do something productive. This is a great way to not completely disconnect from social media if you like being on social media platforms.
Identify and Unfollow Any Triggering Accounts: This helps minimize exposure to content that fuels FOMO and limits comparisons. Instead, follow accounts on self-care or the ones that represent your values.
Find Hobbies Suitable for You: Engaging in activities and exploring new hobbies that you enjoy is a great way to distract yourself and find joy.
Connect with People Close to You: Quality over quantity, it is important to understand that it is better to surround yourself with a few people who support you instead of a large group of people who couldn’t care less about you and your goals.
Practice Mindfulness and Self-Care: Find self-care practices that are effective for you as it is vital for your physical, emotional, and mental health. Self-care can be going on a walk, journaling, reading a book, taking a bubble bath, going on a run, and etc.
Manage Expectations: Set realistic expectations for yourself by not competing with others’ summer experiences. Recognize what you can say no to, and find joy in simple moments, focus on the present and appreciate what you have because others might not have anything. Know what your goals are and work towards them.
Activities: Painting, writing, scrapbooking, baking, crocheting, coding, picnics, and going to the beach/pool are only some activities out of many that you can invest in. Find activities that you find interesting and focus on improving yourself. Distracting yourself with positive activities whenever you find yourself feeling FOMO is effective and significant.
How FOMO Affects Mental Health?
Many studies have shown that fear of missing out has greatly impacted health, commonly among young adults and teens. FOMO is more than a fleeting feeling, and it can increase anxiety, lower self-esteem, hurt relationships, cause difficulty being present, burnout, and result in sleep and academic disturbances. Fear of missing out can make you do things that might not be the right choice and distance you from things that you actually enjoy and love doing. Next time, remember to identify the signs of FOMO and cope with the strategies best for you, ensuring good mental health and performance.
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