FOMO and Mental Health: The Effects of the Fear of Missing Out on Generation Z

The term FOMO, an acronym for Fear of Missing Out, describes the feeling that other people are having experiences that are more interesting, enjoyable, or meaningful than our own. This feeling is accompanied by the constant concern that we are missing out on opportunities, events, social connections, or important moments. 

Although FOMO is not a recent phenomenon, its intensity has increased with the popularization of social media. Today, it is possible to follow trips, professional achievements, gatherings, and countless experiences shared online in real time. This constant exposure can create the impression that something important is always happening somewhere else. 

In practice, FOMO manifests itself through the frequent need to check one’s phone, difficulty disconnecting from social media, anxiety while following other people’s posts, and even insecurity when making decisions out of fear of missing better opportunities. Over time, this constant state of alert can affect emotional well-being and quality of life. 

How does social media influence FOMO? 

Social media functions as a showcase of everyday life, but it generally displays only the moments considered happiest, most interesting, or most successful. Trips, academic achievements, gatherings, and memorable experiences are frequently shared, while difficulties, frustrations, and ordinary situations usually remain out of sight. 

When faced with this content, many people begin comparing their complete reality with carefully curated versions of other people’s lives. As a result, they may develop the perception that everyone else is enjoying life more, achieving more goals, or simply being happier. 

In addition, notifications, constant updates, and the endless availability of content encourage the need to remain connected. This leads to the recurring concern of missing important news or information. Therefore, although social media is not the sole cause of FOMO, it can intensify the phenomenon by reinforcing the idea that we need to keep up with everything that is happening. 

Why is Generation Z more vulnerable? 

Generation Z, made up of young people who grew up in a digital environment, has developed a particularly close relationship with technology. For many of them, social media is not just a communication tool, but also a space for socialization, identity formation, and a sense of belonging. 

In this context, being connected means participating in groups, trends, and discussions that influence how these young people perceive themselves and relate to the world. As a result, the fear of missing out tends to be more intense. 

When a young person realizes they did not attend an event, did not follow a trend, or was excluded from a particular conversation, they may experience a sense of social isolation. Since this stage of life is marked by the search for acceptance and recognition, such experiences often have a significant emotional impact, fostering feelings of anxiety, constant comparison, and dissatisfaction. 

The experience of 18-year-old student Edgar Torres illustrates how FOMO can appear in the daily lives of many young people. During a period dedicated to preparing for university entrance exams, Edgar had to give up many moments of leisure and time with friends in order toprioritize his studies. 

“Although I recognize the importance of this choice, following my friends’ gatherings, celebrations, and experiences on social media often makes me feel like I’m falling behind,” Edgar says. At times, the feeling of not participating in these experiences can generate restlessness and anxiety, making it even harder to cope with the pressure that already comes with this stage of life. 

FOMO is not exclusive to young people in Brazil. This perception also appears in the account of Kayla Coetzer, a young woman from South Africa interviewed about the subject. According to her, there are times when she does not feel like going out or interacting with other people, but when she decides to participate, she usually ends the experience feeling more motivated and energized. She says she has learned to recognize when it is worth encouraging herself to step outside her comfort zone and when it is better to respect her own need for rest. 

The consequences of FOMO for mental health 

One of the main consequences of FOMO is constant social comparison. By repeatedly observing the positive aspects of other people’s lives, many individuals begin questioning their own choices, achievements, and lifestyles. This can generate feelings of inadequacy and reduce satisfaction with their own reality. 

This feeling also appears in the account of Spyros Chronis, a 19-year-old from Greece. According to him, seeing people his own age on social media traveling, attending conferences, driving amazing cars, and receiving significant visibility creates the feeling that he should do more, constantly improve, and keep up with everyone else. “I can’t feel happy about the things I achieve because I constantly have the impression that I’m falling behind, instead of recognizing what I’ve already accomplished,” he says. 

Another important impact is related to the difficulty of relaxing and disconnecting. The feeling that something important could happen at any moment keeps some people in a permanent state of vigilance, impairing concentration, sleep, and emotional balance. 

Despite this, Spyros says he has learned an important lesson over time: in real life, many of the people who appear to be far ahead on social media are not necessarily in a better situation than we imagine. In his view, everyone has their own strengths and achievements, and recognizing this individual value is an important step toward reducing constant comparison and strengthening emotional well-being. 

Strategies to promote digital well-being 

In an increasingly connected society, I believe the solution is not to abandon social media, but to learn how to use it more consciously. In my own experience, I realized that the problem is not the platforms themselves, but rather the way we relate to them. When social media use stops being healthy and begins generating anxiety, constant comparison, or the feeling of always being behind everyone else, it becomes important to rethink some habits. 

One strategy I have adopted as young person myself, I am 18-year-old college student, was temporarily deactivating my social media accounts during periods when I realized they were increasing my anxiety. During those moments, I was able to devote more attention to my goals, better understand my own feelings, and reduce the need to keep up with everything happening around me. 

Another change I consider important is questioning the need to stay constantly updated about other people’s lives. Often, the feeling of missing out does not arise from reality itself, but from continuous exposure to content that shows only one part of someone else’s life. Learning to recognize this has helped me reduce comparisons and value my own journey more. 

Seventeen-year-old student Denny Curini, from São José dos Campos, São Paulo, also believes that one way to deal with FOMO is to remember that not everything happens on social media. According to him, although this advice may sound like a cliché—and is often repeated by parents—it remains true. “There is so much happening around us, but we spend so much time in the digital world that we end up paying less attention to what is real,” he says.  

For Denny, learning to live in the present and appreciate the experiences unfolding right in front of us is one of the best ways to reduce the pressure to keep up with everything that appears on social media. 

Kayla also emphasizes that finding balance is essential. In her view, learning to manage one’s digital life alongside personal, in-person, and professional life is part of growing up in the age of technology. She recommends paying attention to when participating in social media and social life brings energy and well-being, and when these interactions become exhausting. She also suggests reducing the habit of doomscrolling—compulsively scrolling through social media feeds for long periods—without necessarily giving up social media altogether, using it primarily to stay in touch with friends. According to her, the most important thing is to find the balance that works for each individual. 

Seeking activities outside the digital environment also makes a difference. Dedicating time to studying, exercising, meeting friends in person, and investing in leisure activities helps create a healthier relationship with technology. These experiences remind us that life does not happen only on screens. 

Finally, I believe that overcoming FOMO requires understanding that it is not possible to participate in everything at the same time. Making choices means giving up some experiences in order to prioritize others. Once we understand this, it becomes easier to accept our decisions without the constant feeling that we are falling behind. In a society shaped by hyperconnectivity, learning to be present in our own journey may be one of the most effective ways to protect our mental health. 

_ 

Simon is from Aracaju (SE), is 18 years old, and is studying International Relations at UFS. He was a member of Juntô Jovem and now works as a communications consultant at Juntô.