Category : Tech
Author : Dr Saba Taj

 In this essay, Dr Saba Taj writes about the common phenomenon of “FOMO”, or the fear of missing out, which is also a popular hashtag.


FOMO, or the Fear of Missing Out, is a modern behavioural phenomenon deeply rooted in the pervasive influence of social networking sites. It encapsulates the feeling of being left out and is characterized by the perception that others are leading more exciting, fulfilling lives than one’s own. Dr. Dan Herman first coined the term FOMO in 1996, but it has gained significant prominence in recent years, especially after the advent of social media and the COVID-19 pandemic. FOMO, though not a new concept, has been amplified by the rise of social media platforms, which expose individuals to an endless stream of other people’s experiences and achievements. This article delves into the impact of FOMO on individuals and explores coping strategies to deal with this phenomenon.

The Impact of FOMO on People

1. Changing Perspectives on Normal Life
FOMO has altered the way people perceive their own lives. It distorts the lens through which they view their experiences and achievements, making them feel inferior to others. With social media platforms, individuals often compare their daily lives to the carefully curated highlights of others, which can lead to feelings of inadequacy and self-doubt.

2. Depression and Anxiety
The constant exposure to the seemingly perfect lives of friends and acquaintances on social media triggers feelings of fear and envy. This, in turn, can lead to depression and anxiety, as individuals start questioning their worth and happiness. FOMO can cause mood swings, unhappiness, and a sense of isolation.

3. Social Anxiety and Potential for Suicidal Thoughts
FOMO can intensify social anxiety and fear of exclusion. The fear of not being part of the group, event, or experience can lead to profound isolation and loneliness. In extreme cases, it can even contribute to suicidal thoughts, as individuals may feel they don’t measure up to societal standards or their peers.

4. Weakened Performance
The fear of missing out can hamper performance in various aspects of life, such as work, school, and personal relationships. Constantly checking social media, comparing oneself to others, and feeling the need to be present at every social gathering can lead to a decreased focus on more important tasks.

Coping Strategies for FOMO

1. Adolescents and Children
FOMO knows no age boundaries, but adolescents and children are particularly susceptible due to their frequent use of social networking sites. They are often glued to their screens, checking status updates and posts by their peers. Missing out on an event or a joyful moment can induce intense feelings of fear and depression. Teens frequently define their lives based on what they see online, contributing to the epidemic proportions of FOMO. Studies have shown that the number of hours spent on social media is directly linked to higher levels of stress and depression.

2. School-Going Children
In school-going children, FOMO can have detrimental effects on their education and overall well-being. It can lead to:
– Distraction from classes and other activities.
– Decreased motivation and lower self-esteem.
– Excessive screen time impacts both mental and physical health.
– Increased anxiety and depression.
– Reduced life satisfaction.
– Difficulty focusing.
– Sleep deprivation.

Impact of FOMO on Well-Being

Dealing with FOMO requires a multi-faceted approach to ensure that individuals can regain control over their lives and mental well-being.

1. Take a Break from Technology
One of the most effective ways to combat FOMO is by limiting access to social networking sites. Taking breaks from technology allows individuals to step away from the negative side effects of FOMO. It provides time for constructive activities and hobbies like reading, writing, gardening, and cooking. These endeavours redirect focus away from social media and toward more fulfilling pursuits.

2. Cultivate Positive Thoughts
Psychological studies emphasize the importance of choosing positive thoughts as a means of managing stress. Adolescents, in particular, can recognize and counter their negative thoughts, replacing them with more constructive and optimistic thinking.

3. Be Realistic
It’s crucial to acknowledge that it’s impossible to be everywhere and do everything at once. We all have limitations in terms of time and accessibility. Just because someone isn’t present at every event doesn’t mean they are missing out on something significant. It’s essential to remember that social media posts can be misleading and may not reflect reality accurately.

4. Practice Mindfulness and Meditation
Mindfulness and meditation techniques can help individuals stay focused on the present moment. These practices can aid in concentration and reduce anxiety and stress. By being fully engaged in their current tasks, individuals can improve the quality of their work and distance themselves from the negative effects of FOMO.


FOMO, driven by the influence of social networking sites, has become a pervasive issue affecting people of all ages and backgrounds. Its impact on mental health, well-being, and overall quality of life is substantial. However, it is possible to mitigate the effects of FOMO through conscious efforts and the adoption of coping strategies. Taking a break from technology, fostering positive thoughts, maintaining realistic expectations, and practising mindfulness can all help individuals regain control over their lives and mental health, thereby reducing the fear of missing out and its associated negative consequences. Ultimately, understanding and addressing FOMO is a vital step in ensuring a healthier and more fulfilling life in the digital age.


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