Social Media FOMO: Effects and Solutions for Mental Wellbeing

Social media FOMO affects mental wellbeing through increased anxiety, depression, and diminished self-esteem, but evidence-based therapeutic interventions, including cognitive behavioral therapy and professional counseling, can help individuals develop healthier digital habits and improve psychological resilience.

Ever catch yourself scrolling through social media, heart sinking as you see friends living their 'best lives' without you? That gnawing sensation is FOMO (Fear of Missing Out), and it's silently affecting millions of Americans' mental wellbeing. But here's the good news: you can break free from this digital anxiety trap—and we'll show you how.

Social Media And The Fear Of Missing Out: Potential Effects And Solutions

In today’s digital age, social media has become a window into other people’s lives, making it all too easy to compare ourselves to what we see on screen. We might develop the belief that others are living more fulfilling lives—with better relationships, wider social circles, more successful careers, greater financial stability, or more exotic vacations. This comparison can evolve into a perception that everyone else is participating in exciting, interesting, or fun experiences without us, triggering feelings of anxiety that we’re missing out. This phenomenon has become so widespread that it’s earned its own term, acronym, and Oxford dictionary entry: FOMO, the fear of missing out.

Continue reading to explore FOMO’s relationship with social media, understand its impact on mental wellbeing, and discover effective strategies to reduce FOMO while finding greater contentment in your own life.

Understanding FOMO and its connection to social media

The term FOMO emerged in the early 2000s as social media platforms gained popularity and users began experiencing this distinctive feeling while scrolling through their feeds. Social media platforms enable users to craft carefully curated representations of themselves that audiences often mistake for reality. When we only see someone’s “highlight reel”—their most positive, exciting moments—we may incorrectly assume their entire life is consistently more attractive, fun, and interesting than our own. FOMO can be particularly intense when you belong to the same social circle as someone whose posts make you feel excluded from experiences they’ve shared online.

How FOMO affects mental health and ways to cope

While social media aims to create digital communities and connections, it can paradoxically generate feelings of isolation from real-world social circles and experiences that users feel excluded from. This isolation, combined with FOMO, can create a compelling need to constantly check social platforms to see what others are doing, establishing a consuming cycle of digital dependence.

Recognizing FOMO symptoms

Individuals experiencing FOMO may suffer from loneliness, diminished self-esteem, social anxiety, feelings of inadequacy, and depression. Research has found that university students with high levels of FOMO were more likely to text while driving, possibly because they struggled to remain present in the moment.

What social media users are saying

Although comprehensive scientific research on FOMO’s mental health impacts is still developing, social media users themselves have provided valuable insights. A 2019 national poll of American social media users revealed that 67% of adults surveyed believed social media usage contributes to loneliness and social isolation. Only 5% viewed social media as beneficial for mental health overall.

Reducing FOMO by limiting social media exposure

If you’re experiencing FOMO from social media and noticing negative effects on your mental health, reducing your social media dependency could be beneficial. While avoiding comparisons is challenging, an out-of-sight, out-of-mind approach may help you maintain the positive aspects of social media. Consider following accounts that inspire you while unfollowing or muting those that trigger FOMO feelings. Silence notifications to minimize daily reminders of social media activity.

Remember that many social media connections aren’t real-life friendships. Your wellbeing might improve by focusing on building genuine face-to-face relationships outside digital platforms. Consider setting limits on your daily social media time and replacing those hours with activities involving in-person interactions.

Cultivating gratitude and enthusiasm for your own life

Research indicates that people already dissatisfied with their lives are more susceptible to FOMO. Practicing gratitude can help counter these feelings by redirecting attention from others’ lives to appreciating your own experiences. Gratitude practices have demonstrated benefits including increased happiness and reduced stress and depression symptoms. Keeping a simple gratitude journal where you record at least one thing you’re thankful for each day can be an effective way to incorporate gratitude into your routine.

Professional support for managing FOMO and anxiety

If you or someone you care about is struggling with FOMO’s negative effects, therapy can be a valuable resource for shifting focus back to your own life. One study developed a method for managing and reducing FOMO that included increasing self-awareness about FOMO triggers and contexts, followed by learning to manage expectations about social media interactions. Participants also tested techniques like positive self-talk, engaging in enjoyable activities that provided distraction from social media, and setting goals to change negative social media habits. A therapist can work with you similarly by exploring when and how you experience FOMO and developing strategies to address these feelings.

Benefits of telehealth therapy for overcoming FOMO

Telehealth therapy has become increasingly accessible and popular for addressing various mental health concerns. Research shows that online therapy can effectively treat numerous mental health conditions, including depression and anxiety. Cognitive behavioral therapy (CBT), which helps patients manage negative emotions by changing limiting thoughts and beliefs, is now widely available through telehealth platforms. Studies have found no significant differences between in-person and online CBT in terms of treatment outcomes.

Flexibility of telehealth therapy services

A major advantage of telehealth therapy is its accessibility from any location with an internet connection and a compatible device. Many telehealth services offer features that allow clients to message their therapists between sessions, which can be particularly helpful for maintaining accountability to personal goals when dealing with FOMO.

“Working with my therapist has helped me understand aspects of myself I’d never considered before. They’ve guided me through personal challenges and helped me recognize how universal many of my experiences actually are. My therapist has been instrumental in helping me filter out toxic perspectives I’ve encountered on social media. The powerful advice and support I’ve received through telehealth therapy has been truly transformative.”
— Client review of their telehealth therapy experience

Takeaway

Comparing ourselves to others is a natural human tendency, but when it transforms into fear of missing out on others’ experiences, we risk losing sight of what makes our own lives meaningful. Strategies to reduce FOMO include limiting social media exposure and practicing gratitude. If FOMO is disrupting your daily functioning or causing anxiety or depression symptoms, speaking with a therapist through ReachLink’s telehealth services may provide the support you need to regain perspective and find contentment in your own journey.