The Greatest Fear:
missing out

What exactly is FOMO? How and why does FOMO happen? And what do we do about it in a world designed to keep us scrolling and comparing?

Have you ever been scrolling through Instagram, Snapchat, or TikTok and suddenly feel like everyone else is out there living their best life while you’re just… stuck at home?
Maybe it’s your friends at a party, a group on a road trip, or people hanging out somewhere fun — and you feel this weird mix of sadness, jealousy, and anxiety, like you’re missing out on something important.

That feeling has a name: “FOMO” — the Fear of Missing Out.
And you’re not alone. FOMO is super common, especially when social media makes it seem like everyone else’s life is more exciting than yours.

Let’s break down what FOMO is, why it happens, and what you can actually do to handle it when it shows up.

Parent's Guide to FOMO

So, What Exactly Is FOMO?

FOMO stands for “Fear of Missing Out.”
It’s that sinking feeling you get when you think you’re left out of something fun, cool, or important. It can make you feel like:

Everyone else is having more fun than you.
You’re missing out on memories and moments you’ll never get back.
You’re not “in” on something that everyone else seems to know about.

FOMO shows up most when we’re scrolling social media — seeing pictures, videos, or stories of people doing things that look amazing. The more we see these highlight reels of other people’s lives, the easier it is to believe that our own lives aren’t as exciting.

But here’s the truth: social media only shows a tiny slice of reality — and usually, it’s the best slice. You’re not seeing the boring parts, the bad days, or the messy moments behind the scenes. What you see online isn’t the full story.

Why Does FOMO Happen?

FOMO isn’t just “in your head” — there are real reasons it shows up, especially in today’s digital world. Here are the big ones:

1. Social Media Is a Highlight Reel

Most people only share the best parts of their lives online. Think about it: would you post a picture of yourself bored on the couch or struggling with homework? Probably not!

Instead, we post the highlights — vacations, concerts, parties, and perfectly filtered photos. The problem? When we scroll through everyone’s “best moments,” it feels like they’re always having an amazing time… even though that’s not true.

2. Our Brains Are Wired for Comparison

As humans, we’re naturally wired to compare ourselves to others — it’s how we’ve survived and figured out where we “fit” in. But social media supercharges this instinct.

Suddenly, you’re comparing your everyday life — sitting in math class, eating lunch, doing homework — to someone else’s biggest, happiest moments. That gap between your reality and their highlight reel is where FOMO thrives.

3. Feeling Left Out Is Normal

Even before Instagram and TikTok, everyone has felt left out at some point. It’s part of being human.

The difference now is that social media puts that feeling right in your face — every single day. You’re constantly seeing what you weren’t invited to, where you aren’t, and what you didn’t do.

But here’s the truth: missing one party, one trip, or one hangout doesn’t mean you’re missing out on everything.
Real friendships, real memories, and real connection happen across many moments, not just the ones that make it onto someone’s feed.

Why FOMO Can Be Hard to Shake

FOMO can feel overwhelming because it messes with your emotions and can make you doubt yourself. Here’s how it often shows up:

Insecure: You might wonder if you’re “enough” or if people really like you.
Left Out: You might worry that your friends are getting closer without you.
Anxious: FOMO can leave you on edge, constantly checking your phone to make sure you’re not missing anything.

If you’ve felt any of these, you’re not alone. FOMO is common — but the good news is, there are simple steps you can take to handle it in a healthy way.

How to Handle FOMO Like a Pro

1. Remember: Social Media Isn’t Real Life

Social media shows snippets, not the full story. Just because you see people laughing in a photo doesn’t mean they’re happy all the time. Everyone has ups and downs — they just don’t always post them.

2. Take a Break from Your Phone

It’s okay to step away. Set small no-phone zones — like during dinner, before bed, or while hanging out with family.
Giving yourself space from constant scrolling can actually make you feel calmer, happier, and more present.

3. Focus on What You Do Have

When you’re stuck on what you’re missing, shift your focus to what’s in front of you.
Spend time with people who make you feel good, dive into hobbies you love, or simply enjoy a quiet moment. You don’t need “big” plans to feel fulfilled — the little moments often matter most.

4. Plan Your Own Fun

Feeling left out? Create your own memories!
It doesn’t need to be a huge event — invite a friend over for a movie, grab ice cream, or take a walk. When you take action, you take your power back.

5. Talk About It

Sometimes the quickest way to beat FOMO is to say it out loud.
Chances are, your friends have felt it too — even the ones who seem to “have it all.” Talking openly helps you feel less alone and can even strengthen your relationships.

6. Practice Gratitude

Each day, write down three things you’re grateful for — big or small.
Focusing on the good in your life makes it harder for comparison to steal your joy. Gratitude shifts your perspective.

FOMO Is Normal — But It Doesn’t Have to Control You

Everyone feels FOMO sometimes. It’s part of being human.
But remember: social media isn’t the full story, and your life is worth living exactly where you are.

Next time FOMO creeps in, pause, take a breath, and look around you. Think about the people, places, and moments that make your life yours.
When you focus on what truly matters, FOMO starts to lose its grip — and joy takes its place.

You are enough. Right here. Right now.