Dr. Manju Antil | Counseling Psychologist | Psychotherapist | Educator| Founder- Wellnessnetic Care

Fear of Missing Out (FoMO) and Digital Comparison

One of the most pervasive psychological struggles for Gen Z is the Fear of Missing Out (FoMO), a phenomenon amplified by the constant stream of curated experiences on social media platforms. FoMO arises when individuals perceive that others are enjoying rewarding experiences from which they are absent, leading to feelings of inadequacy, anxiety, and dissatisfaction with one’s own life (Przybylski et al., 2013). The digital environment, with its endless notifications and algorithm-driven highlights of peers’ achievements, vacations, or social gatherings, exacerbates the tendency for upward social comparison (Festinger, 1954).

For Gen Z, whose sense of self is deeply entwined with their digital presence, FoMO can drive compulsive engagement with apps, disrupt sleep patterns, and contribute to heightened levels of stress and depression (Elhai et al., 2016). The curated reality online often blurs with actual reality, making it difficult to separate authentic self-worth from algorithmic validation. This dynamic can entrap young people in a cycle of dopamine-driven checking behavior and perpetual dissatisfaction, as each scroll invites another comparison.

A Psychoeducational Module for Gen Z

A psychoeducational module addressing FoMO and digital comparison could focus on three interlinked strategies:

1. Reality Testing and Perspective Building

   • Activities where students critically evaluate “highlight reels” versus real life.

   • Guided reflection on how curated content rarely reflects failures, struggles, or everyday routines.

2. Digital Hygiene Practices

   • Establishing “comparison-free zones,” such as designated offline hours.

   • Practicing mindful scrolling, where learners consciously check their emotional responses to posts.

3. Self-Compassion and Resilience Skills

   • Training in self-affirmation exercises to reduce dependency on social validation.

   • Group discussions on personal values and achievements outside of digital metrics.

By integrating these strategies, the module would empower Gen Z to reframe their online engagement, strengthen self-esteem, and reduce the emotional toll of constant digital comparison.

References

• Elhai, J. D., Levine, J. C., Dvorak, R. D., & Hall, B. J. (2016). Fear of missing out, need for touch, anxiety and depression, and smartphone use frequency. Computers in Human Behavior, 63, 509–516.

• Festinger, L. (1954). A theory of social comparison processes. Human Relations, 7(2), 117–140.

• Przybylski, A. K., Murayama, K., DeHaan, C. R., & Gladwell, V. (2013). Motivational, emotional, and behavioral correlates of fear of missing out. Computers in Human Behavior, 29(4), 1841–1848.