Apr 28, 2025
FOMO Isn’t Just Missing Out—It’s a Reflection of Our Mental Health
At first glance, FOMO—the fear of missing out—sounds harmless. It’s often tossed around casually:
"Major FOMO right now!"
But beneath the surface, FOMO often reveals something deeper: how our brain and nervous system process belonging, connection, and self-worth.
Why FOMO Feels So Personal
FOMO is not just about missing an event or experience. It's about how our brain interprets exclusion.
When we see others together without us—on social media or in real life—it activates neural pathways tied to our survival instincts.
As social beings, our brains are wired to associate connection with safety. Feeling "left out" can trigger the same neural networks that light up during physical pain.
Research even shows that social rejection activates the anterior cingulate cortex, the part of the brain involved in the distress of physical pain. In other words, FOMO doesn't just feel bad. Your brain processes it as something that hurts.
You might notice thoughts like:
– "I’m falling behind."
– "I wasn’t included."
– "Everyone else is doing better."
FOMO isn’t just about events—it’s a reflection of our attachment needs, our nervous system’s responses, and our self-concept.
FOMO and the Need for Belonging
Human beings have a core psychological need for belonging. When FOMO surfaces, it often highlights vulnerable places within us—questions around our worthiness, visibility, or importance.
It’s not just about missing out on activities. It’s about wondering:
"Am I wanted?"
"Am I valued?"
"Do I matter?"
Even small, ordinary moments shared online can touch deep emotional layers—layers that connect back to our early attachment patterns, our experiences of inclusion or exclusion, and how safe we feel within relationships.
From FOMO to JOMO: Rewiring the Narrative
You might have heard of JOMO—the joy of missing out. It’s a conscious movement toward finding contentment in where you are, rather than feeling pulled by what you’re missing.
But getting there isn’t just about mindset. It's about healing the emotional and neurological responses underneath.
Moving toward JOMO involves:
- Reframing your environment: Remember that social media is a curated highlight reel, not a full story. Your brain needs reminders of this.
- Strengthening self-connection: Focus on what brings meaning, connection, and nourishment to your life, independent of external validation.
- Protecting your nervous system: Curate your online and real-world spaces to reduce unnecessary comparison and regulate your emotional state.
- Listening to your needs: Instead of numbing feelings of loneliness or inadequacy, name them—and move toward small, supportive actions.
You Are Not Behind
Missing a moment doesn’t mean you’re missing a meaningful life.
Your worth isn’t measured by how much you do, how many people you know, or how visible your life appears.
You’re allowed to move at your own pace, with gentleness and grace for the parts of you that long to belong.
At VOX Mental Health, we offer therapy that helps you tune back into your own path—quieting the noise of comparison and rebuilding the sense of connection within yourself. If FOMO has been stirring up feelings of "not-enoughness," therapy can be a space to process, heal, and reconnect with the truth of who you are.
For more information on FOMO, visit:
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