• Do you get anxious when you don’t know what your friends are up to?
• Do you go on vacation and consistently track what your friends are doing?
• Do you fear that your friends are having more rewarding experiences than you are?
If any of these sounds familiar, you may be experiencing FOMO. Sometimes it is easy to get caught up in this mentality, especially with social media and the tendency to compare other people’s lives to our own. To address FOMO, try these easy tips that can give you a fresh perspective and ultimately change your mindset.
1. Move Your Body
Getting active is one of the best ways to reduce FOMO. Run, walk, lift weights, do yoga, or ride a bike—whatever you enjoy! Moving your body or exercising in some capacity causes the brain to release endorphins, which make you feel good and boost your mood. It’s also a good chance to spend time with other people, so if you can find a buddy to move with, even better! Having a FOMO moment? Take 30 minutes to move your body and see you how feel!
2. Spend Time in Nature
Being outside is another fantastic way to reduce FOMO. Boost your mood and relax with a walk, sunlight, and fresh air—they can have a calming effect on the body. Pick a destination for yourself, such as walking through a park to a certain landmark or finding a place to grab food or drink on the water. It naturally gives your mind something else to focus on and creates a goal for your mind. Creating this time away from electronics and allowing this time for yourself will also help you to think more about what YOU are doing and less about what others may be doing.
3. Put Your Phone Away
Although this step may seem obvious, putting down your phone and staying off it for a certain amount of time may be easier said than done. When feeling anxious or upset, taking an intentional break away from your phone can help you focus more on the current moment instead of what might be going on behind the screen. Turn on the "Do Not Disturb" setting or set a certain screen time length for specific apps to help you reduce the time spent on your phone, so that you can do something more productive.
4. Give to Others (Anything to Anyone)
Fight off FOMO by helping others. When FOMO sets in, give to others, whether it’s buying a coffee for a friend, getting a bag of clothes together to donate, or researching an organization where you can start donating your time. It will give you a sense of purpose and belonging. Seeing the positive effect that you can have on others builds happiness and gives you a sense of value.
5. Smile, Even If You Are Not Happy
Smiling, even when you are upset or disappointed, is an easy change that can have a significant impact. Smiling makes you feel good, and it changes how people react to you. When you smile at someone, chances are they will smile back! Smiling is good for the soul.
Remember, FOMO is a common feeling, but with these practical tips, you can adjust your mindset, boost your happiness, and improve the way you navigate the social media world.
This blog is based on a presentation that G-W Health authors Catherine Sanderson and Melanie Lynch gave at the SHAPE America 2025 conference. If you are interested in instructional resources that cover current topics that address social, emotional, and physical health and help students build skills for healthy living, take a look at the G-W Health Skills program at www.g-w.com/health-pe. Free Previews are available here!
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