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Are you always feeling as if you are missing out? Thiose pangs of anxiousness and jealousy are caused by an illusion and I have 4 tips on how to battle this fear

How to Get Over Your FOMO (Fear Of Missing Out)

August 14, 2016 in Adulthood, Wellness - 52 Comments

In an era dominated by continuous technological refinery and advancement, we have the ability to travel to the ends of the world, plus everywhere in between, and become instantly connected with some of most influential people alive, as well as loved ones who may be a ocean’s distance away, all with a single swipe, scroll, hashtag or instant message.

However, when we find ourselves completely immersed in the Instagram feeds, Snapchat stories and Facebook posts of others showing off their latest adventures, travels and achievements, our love for social media can easily become an annoying reminder of how much we think we are not doing.

You know that overwhelming feeling of unease, and maybe even pangs of hurt and jealousy, when you realize your friends or others are off doing cool things and you are left wondering “Why wasn’t I there?!?” or “Why am I not doing that too?” There’s a name for it and it’s coined the “fear of missing out.”

A recent 2013 study is what has made this phenomenon gain much popularity, defining the “fear of missing out” (FoMO) as a “pervasive apprehension that others might be having rewarding experiences from which one is absent” and “characterized by the desire to stay continually connected with what others are doing.”

The study found that FoMO:

  • was associated with lower need satisfaction, mood and life satisfaction.
  • linked to higher levels of social media engagement.

The most important thing to note about this study is the fact the definition of FoMO includes the word “fear.”

 The term implies we have a perceived belief we are missing out on life’s opportunities when in fact, we aren’t. 

If you happen to be someone who constantly feels as if you are missing out, or you happen to say “yes” to every opportunity so you won’t, take a breather and read on as I explain how to get over this irrational fear.

How To Get Over Your Fear of Missing Out (FOMO)


1. Stop comparing yourself to others.

It’s way too easy to under cut your own happiness and well-being when you are constantly comparing your life to the seemingly perfect Instagram feed and happy Facebook posts of your favorite idol, influencer or cool best friend. For something so obvious, we often forget that when it comes to social media, we tend to mainly share the best things happening in our lives which can lead to dissatisfaction with your own life based on the illusion of constant happiness in the lives of others.

At the end of the day, the picture perfect posts you see on your friend’s feed or your favorite role model is only a glimpse of their life. No one’s life is perfect and it would be silly to think so whenever you check your Facebook. Don’t believe me? This promo video by EXPRESS should put you at ease as it hilariously illustrates how we use social media to amplify our lives.


2. Take a social media detox.

Instead of being immersed in someone elses’ stories, adventures and successes get your ass out into the real world and create some of your own! Taking a hiatus from social media will allow you to foster meaningful memories and relationships by making an effort to actually meet up with family and friends in person. When you’re not busy obsessing over someone’s seemingly perfect life on social media because you’re out doing your own thing, you’ll feel a lot happier. Plus, you don’t want to become this person:


3. Determine your priorities.

Three different friends just invited to attend a super cool party, an Adele concert and a hike, all of which are happening during the same weekend, but you have a very important presentation to give at work on Monday morning that will make or break your promotion. Which do you choose?  A). You choose to attend only one event. B). You choose to go to all three, sacrificing time at each event to make time for the other. C). You choose not to attend any.

If you are someone who is always tempted to choose option B for fear of missing out, and find that your partying habits are beginning to impact your sleep, work or grades, three questions to ask yourself before you say “yes” are:

  • Is this something I really want to do?
  • Is this something I really need to do?
  • Can I do this another time?

While there is nothing wrong with being a party animal or going out all the time, it is important to determine if there is anything else that might take priority before you decide to drop everything for your next adventure. Maybe going attending a concert the night before you have to give a presentation might not be the smartest thing to do if you have yet to prepare or know you will be exhausted. Additionally, it is important to note you cannot always do everything and that’s okay. Just because you can’t go out this weekend does not mean you won’t be able to go out and do the same activity another time. And if it’s something you don’t want to do at all, you should not feel compelled to go just because your friends are.


4. Embrace #Netflixandchill 

For me, going-out all the time can be exhausting and I personally love enjoying a day at home alone sipping wine, eating popcorn and watching marathons of Scandal. Should you find yourself going out all the time, taking some time to unwind at home by yourself or with your partner can be just as satisfying.

An interesting poll by Eat24 indicated “FoMO” is being replaced by “POMO” which they call “the pleasure of missing out.” While this is NOT a real study, this survey highlights some important points: some people just don’t enjoy going out because they don’t want to be around people, are too tired and don’t want to spend money (and I have used those excuses plenty of times before).

There’s nothing wrong with a #Netflixandchill night. Go ahead and stay in your pajamas, order in and be lazy. It might be just what you need for the next time you actually do want to go out. And if you are curious, here’s all you need to know to begin embracing the pleasure of missing out:



Have you ever felt as if you were missing out when you saw something really cool on social media? Or are you a home body who enjoys that #Netflixandchill life? Looking forward to hearing your thoughts below!

Katrina H.

Katrina is a 20-year-old something goal-digging career girl with a passion for helping millennials navigate the career world and helping entrepreneurs grow their business through digital story telling.

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  • heidi williams August 16, 2016 at 6:40 am

    I can honestly say I have never feared missing out on something but envy we all have felt. Even worse than envy is acting on .it and we see so much of it on social media. It is even worse than saying something you regret because it stays forever. Great Post

    • Katrina August 23, 2016 at 8:46 pm

      Hi Heidi,

      Thanks so much for reading. Oh yes, I felt those pangs of envy but as you said so important to not act on something so silly especially over social media.



  • Marilyn N August 23, 2016 at 3:03 pm

    I think a lot of times I suffer from FOMO, which is a reason why I am constantly being a “yes woman” and I end up overbooking myself.

    But I think it has been a balancing act and knowing what to prioritize (#3) in order to figure out what can be skipped and what needs to be done 🙂 I’ve learned to accept me time and not worry about being alone because sometimes those are the best moments where you learn a lot about yourself.

    Thanks for sharing!

    • Katrina August 23, 2016 at 8:52 pm

      Thanks girlie!
      Enjoying me time really given me the mental space I need to figure out what is I personally wnat to do in my life and being able to reach out to those that matter most. I’m glad you’ve been able to enjoy your me time too.


  • cansel August 26, 2016 at 12:23 am

    Great post! I really like e everything on your blog
    Best wishes!

  • Jasmin N September 1, 2016 at 9:27 am

    Loved this post! So accurate for me at the moment 🙂 Thank you!

    ~ Jasmin N
    Little Things With Jassy

    • Katrina September 1, 2016 at 11:54 pm

      Thanks Jasmin! Glad you liked it

  • Lizzy October 15, 2016 at 7:30 am

    This is actually something I’ve been working on recently! I hate the “FOMO” feeling!

    • Katrina October 23, 2016 at 9:22 am

      Hi Lizzy!
      I totally get FOMO whenever I see all these amazing traveling pictures on IG but I always have to remind myself I don’t even like traveling! Lol. Being a military brat kind of ruined it for me. Lol.

  • Ritika Chakrabarty October 15, 2016 at 8:18 am

    I didn’t know FOMO was an abbreviation! I totally have it! Glad to know I’m not alone! 😉

    • Katrina October 23, 2016 at 9:23 am

      Hi Ritika!
      You are definitely not alone! We all get FOMO every now and then – totally normal as long as it is not taking over your life which I am sure it is not 🙂

  • Kari (Happy Coconuts Travel Blog) October 15, 2016 at 8:55 am

    LOL POMO! Pleasure of missing out is replacing my fear of missing out as I age for sure. I love being home with no plans. Some good advice in here, especially about taking a break from social media!

    • Katrina October 23, 2016 at 9:24 am

      Hi Kari!
      Oh I know right? I used to be a huge party animal but now I am the person making excuses as to why I don’t want to go out! lol. Social media can be so exhausting I always have to take a little detox once a week. Thanks for reading!

  • Ivonne October 15, 2016 at 9:28 am

    Is ‘FOMO’ a new disorder I should be looking out for? Seriously ~ A great post!!! Thankfully I can safely say I do not suffer from ‘FOMO’ ~ whew!

    • Katrina October 23, 2016 at 9:25 am

      Thanks for reading Ivonne! Considering you clearly don’t suffer from it, you have nothing to look out for 😉

  • Nellwyn October 15, 2016 at 12:26 pm

    This is such great advice and I can definitely understand having the fear of missing out! I try and take a social media break on the weekends but it’s so hard to stay away!

    • Katrina October 23, 2016 at 9:27 am

      Hi Nellwyn!
      Thanks so much for your kind words! I try my best to take a social media break weekly but sometimes I find it difficult with everything I have to do to promote my blog but using Hootsuite has really made my life so much easier.

  • Internationalcaty October 15, 2016 at 12:50 pm

    These are all great things to do. Thank you

    • Katrina October 23, 2016 at 9:27 am

      Thanks for reading!

  • Cricket Plunkett October 15, 2016 at 1:34 pm

    This is a great article, thanks!

    • Katrina October 23, 2016 at 9:27 am

      Thanks for reading!

  • Agnes October 15, 2016 at 4:56 pm

    Thanks for this great post. I certainly had some FOMO issues in the past until I realized that all that glitters is not gold and that I should just focus on my goals.

    • Katrina October 23, 2016 at 9:28 am

      Hi Agnes!

      Exactly – I learned from so many others what you see is just a little piece of their life and not everything is as perfect as it seems. So important to focus on your goals to achieve true happiness.

      Thanks for reading!

  • The Savvy Age October 15, 2016 at 5:26 pm

    Agree with Kari!

  • Amber Myers October 15, 2016 at 5:31 pm

    I love this! I certainly do embrace my Netflix and chill nights. I love them.

    • Katrina October 23, 2016 at 9:29 am

      Hi Amber!

      Netflix and chill nights are the best, especially this fall season. Perfect time to stay in and get cozy on the couch 🙂

  • Rose October 15, 2016 at 6:13 pm

    Interesting…. Coming from someone whose been a homebody for the last few years and finally getting out doing more things I would do all 3 just because I have been so deprived. I wish I had more than one event to go to at the same time other than a double booked doctors appointment, vet or school function. I don’t have fear of missing out.

    • Katrina October 23, 2016 at 9:31 am

      Hi Rose!

      Get out there and have some fun 🙂 Since it’s fall, I can only imagine all the fun things you can do besides a doctors appointment. lol. Glad to hear you don’t have FOMO!

  • My Shopping Diet October 15, 2016 at 7:39 pm

    I really enjoyed this article Katrina! I’m absolutely guilty of comparing my life to what I’m seeing on people’s IG feeds while I really should count my blessings and feel content with all the amazing things in my own life. Still work in progress 🙂

    • Katrina October 23, 2016 at 9:32 am

      Thanks for reading girlie and your kind words! And I am totally with you about being a work in progress. I always have to check myself and remind myself that my life is going pretty good and I shouldn’t discount it because of other people’s IG feeds.

  • Mehgan October 16, 2016 at 1:18 am

    I definitely agree with staying home and sipping some wine, going out can be overwhelming for me sometimes, especially after a long week! Some awesome tips, thanks for this!!

    • Katrina October 23, 2016 at 9:33 am

      Thanks for reading Mehgan! I live for Rose nights and popcorn nights on the couch!

  • Anna nuttall October 16, 2016 at 9:05 am

    Love this post, good on you for writing it. I’m at the age where I don’t give a S*** about missing out. haha I rather stay at home and complain about it. 😉 xx

  • Lou Lou Girls October 16, 2016 at 9:28 am

    This is such a great article! Thanks for sharing!

    • Katrina October 23, 2016 at 9:33 am

      Thanks for reading girlie!

  • Sassy October 16, 2016 at 9:56 am

    Fomo is a real thing, indeed! And I love these tips you shared 🙂 I for one, appreciate my time away from people. #introvertalert 😉

    • Katrina October 23, 2016 at 9:34 am

      Hi Sassy!

      Lol I love it! I am the person now who makes excuses as to why I don’t want to go out.

  • Ruxandra October 16, 2016 at 1:01 pm

    Thanks to Instagram I have periods of severe FOMO but then I realise how comfortable and cosy I feel indoors and I calm down 😀

  • Jenna October 16, 2016 at 1:02 pm

    I get this sensation all the time. Not exactly of missing out, but that all these bloggers and insta- goddesses are so much more together and grown up than I will ever be. But I’ll take my slightly messy, imperfect life any day really. 🙂

    • Katrina October 23, 2016 at 9:35 am

      Hi Jenna!

      I totally relate – When I see other bloggers I always think to myself “can I be doing better?” But like you said, I would’t trade my imperfect life for anything else 🙂

      Thanks for stopping by!

  • Janine Good October 16, 2016 at 4:56 pm

    I hate FOMO. The idea of missing out on something everyone else is doing or has controls my thoughts sometimes too much. Your suggestions really do make sense!

  • Shelby October 16, 2016 at 5:47 pm

    I use to be guilty of FOMO until I had my son, now I’m a total homebody. I really need to get out and be social!

  • Dawn McAlexander October 16, 2016 at 5:52 pm

    I used to suffer from this big time. Every time I would see someone had gotten to do something or go somewhere that I did not get invited to, I would get so upset. I have learned that it isn’t worth stressing over. So, I now know that stressing over things like that is worse than missing them, therefore I don’t stress over them.

    • Katrina October 23, 2016 at 9:38 am

      Hi Dawn!

      I am so happy that you aren’t stressing over it anymore. I was totally in the same boat. It really took me some time to realize it’s not as big of a deal that I thought it was. I am still a work in progress though 🙂

      Thanks for reading!

  • Neha October 16, 2016 at 7:04 pm

    This is an useful article, the kind of over exposed and social media society that we live in sometimes we really need to put things in context.great read

  • Taylor Mobley October 17, 2016 at 5:57 am

    I have FOMO when I see people my age doing things like traveling to Europe and getting jobs right out of college! LOL. As a young newly wed in college, we don’t have the time or the money to travel right now but I want to SO badly.

  • Gryselle Mae October 17, 2016 at 7:14 am

    Thank you for the tips. I should always remember to stop comparing myself to others. I am quite insecure with myself, with how I look and how I act, even though I am grateful for being me, it still feels like something is wrong. I tend to eny other people for what they have and what they have achieved.

    • Katrina October 23, 2016 at 9:41 am

      Hi Gryselle!

      I can totally relate. I think it is very easy to feel you’re grateful but still feel like something is wrong in the face of other bloggers doing more things or an IG feed with cool photos. As long as you remember you are the best at being you, and that your life is meaningful and yours, you’ll start to realize what others are doing is not important.

      You’re doing great girlie 🙂
      Thanks for stopping by!

  • Jennifer October 17, 2016 at 10:10 am

    When I take a break from social media, I always feel refreshed. I’ve been signing out of my social media accounts on my cell and laptop so I don’t get alerts. It makes me feel less anxious and glued to my phone.

  • ohmummymia October 17, 2016 at 12:57 pm

    I think everyone should do some breaks from social media. FOMO? First time hear about it I think I’m not addicted yet to social media

  • Shane October 17, 2016 at 1:11 pm

    I must admit I have the worst fomo and can never say no to new experiences. Has its pros and cons!

    • Katrina October 23, 2016 at 9:42 am

      Hi Shane!

      I love a good new experiences so that isn’t a bad thing 😉 What’s most difficult is choosing the one I want to try most!

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