FOMO Anxiety: How Social Media Hijacks Your Mental Health

FOMO Anxiety: How Social Media Hijacks Your Mental Health

Why You Feel Empty After Scrolling: The Real Psychology Behind FOMO

It often starts subtly. You’re lying in bed, winding down after a long day. You open Instagram just to "check in for five minutes." Thirty minutes later, you’ve scrolled through dozens of posts—engagements, parties, career milestones, exotic trips. Everyone looks happy. Everyone seems ahead. And you? You suddenly feel left behind, even if your day had been perfectly fine until that moment.

That’s the hidden power of FOMO—Fear of Missing Out. And it’s not just emotional. It’s deeply neurological.

Social media platforms are designed to tap into your brain’s reward center. Every like, comment, and tag gives you a tiny burst of dopamine, the feel-good chemical. This spike tricks your brain into thinking social validation equals emotional safety. But what happens when the validation isn’t directed at you, or when you compare your behind-the-scenes to someone else’s highlight reel? The dopamine drops—and shame, anxiety, and loneliness rush in.

Studies from several U.S. universities have shown that when users witness peers having fun or achieving something—especially when they themselves are not part of it—the brain activates regions associated with physical pain and rejection. This is not just a metaphor. FOMO doesn’t just “feel bad”; it neurologically registers as emotional injury.

What makes this even more intense is the algorithm. Platforms like TikTok, Instagram, and Snapchat learn what holds your attention—vacation reels, luxury homes, couples dancing together—and push more of it toward you. What started as curiosity quickly spirals into comparison, then emotional depletion.

In my years of clinical work, I’ve noticed a particular pattern. A client will describe feeling “off” or “unexplainably anxious” after scrolling. But when we trace the timeline, it often links to just 10 minutes of passive browsing. For one teenager in Oregon, a series of prom photos triggered a full-blown panic attack because she hadn’t been invited. For a freelance designer in Austin, a competitor’s post about a brand partnership brought on a two-day depressive episode.

Here’s what’s critical: FOMO isn’t just fear of missing an event. It’s fear that your life is somehow behind, unworthy, or invisible. And social media is a mirror that only reflects what it thinks you want to see—but never what you truly need.

Featured Snippet Optimized Answer:

FOMO anxiety occurs when social media exposes you to others' achievements, events, or lifestyles, triggering a psychological and neurological response that makes you feel inadequate or excluded. It affects your brain’s reward system and can lead to emotional exhaustion, self-doubt, and even depressive symptoms.

This experience is more common than you think—and in America, it’s rising fast. According to a 2024 mental health survey, 63% of U.S. adults under 35 report feeling “emotionally drained or inadequate” after using social media for more than 30 minutes in one sitting. And platforms aren't slowing down—meaning users are stuck in a loop of wanting connection but feeling more isolated.

Who Suffers Most from Social Media-Induced FOMO in the U.S.?

While FOMO anxiety affects almost everyone to some extent, there are groups in the U.S. who are far more vulnerable—both psychologically and socially.

Young adults and teens are at the top of that list. Gen Z, in particular, grew up with social media as part of their daily identity. For them, not being online means not existing. This makes them especially sensitive to exclusion, even perceived exclusion. In states like California, Florida, and New York—where influencer culture is deeply embedded—teen therapy clinics have seen a rise in patients with what we now term “FOMO-related anxiety episodes.”

For instance, in Los Angeles, a high school counselor reported a noticeable spike in student absences the day after a party circulated on Snapchat that many weren’t invited to. One teen described the experience as “being erased,” even though nothing had directly happened to her. It was the absence of inclusion that hurt the most.

Next, we have young professionals, especially in urban centers like Chicago, Seattle, and Atlanta. Here, the pressure isn’t just social—it’s career-based. LinkedIn has become a hub for silent suffering. Posts about promotions, 6-figure job offers, remote jobs in Bali—they all contribute to a quiet panic: “Why not me?” Even those happy in their careers begin to doubt themselves.

Then there are freelancers and gig workers, particularly in states like Texas and Arizona where creative work is booming. For this group, social media isn’t just personal—it’s business. Every post becomes a performance. Every missed opportunity, a blow to income and identity. I've worked with influencers who suffer panic attacks from algorithm drops and artists who feel depressed after seeing others land gallery shows or brand deals.

Parents are not immune either. On platforms like Facebook or parenting groups on Reddit, comparison thrives. Seeing other parents celebrating milestones, baking themed birthday cakes, or organizing perfect playdates triggers guilt, shame, and self-doubt. This is especially true for mothers working full-time or solo parenting in states like Ohio and Michigan.

Even seniors and retirees aren’t exempt. A growing number of Americans aged 55+ use Facebook as their primary social outlet. When they see friends traveling or spending time with grandchildren, feelings of isolation—especially among those in rural areas or living alone—can intensify.

Here’s a U.S. breakdown based on recent survey data:

Snippet-Ready Insight:

Teens, young adults, and freelancers are most affected by social media-induced FOMO in the U.S., especially in high-population or influencer-driven states like California, Texas, and New York. Career comparison, peer events, and curated content are common emotional triggers.

These emotional wounds are real. They're often invisible, but they affect mood, relationships, and self-worth. And because social media is so normalized, most people don’t even realize that their anxiety has a digital root.

In therapy, we often begin with awareness. You can’t treat what you don’t recognize. And when clients begin to understand that their self-doubt isn’t about being “not good enough,” but rather about being constantly fed selective realities, healing can begin.

The Vicious Loop: FOMO, Anxiety, and Depression Feed Each Other

Once FOMO takes root in the mind, it doesn’t stay contained. It morphs into a cycle—often subtle but powerful—where anxiety, depression, and emotional instability begin to reinforce one another. Most of my clients don’t realize this loop exists until it’s pointed out in therapy. But once they see it, everything starts to make sense.

Here’s how the loop works.

You scroll through Instagram and feel a pang of exclusion or inadequacy. Maybe someone’s on a beach in Hawaii, while you’re working overtime in a windowless office in Ohio. That small moment triggers anxiety—"Am I doing something wrong with my life?" You become restless, maybe irritable. You check your phone again later for relief. But instead of easing your stress, you see more of the same. That anxiety slowly deepens into sadness. Then isolation.

The dopamine that used to excite you from social media begins to wear off. Now you’re chasing it, like someone addicted to a reward that no longer satisfies. This constant emotional rollercoaster—highs from validation, lows from comparison—puts the brain in a chronic stress state.

In clinical terms, this impacts your hypothalamic-pituitary-adrenal (HPA) axis, the system that manages stress. Repeated FOMO experiences can overstimulate this system, leading to increased cortisol levels, disrupted sleep, and emotional exhaustion.

Research from the Anxiety and Depression Association of America shows that nearly 64% of young adults with anxiety symptoms also exhibit compulsive social media use. In states like Illinois and Washington, where digital work-from-home culture has become dominant post-COVID, mental health clinics have reported a noticeable rise in clients experiencing both social anxiety and depressive symptoms linked to online platforms.

One important finding from a 2023 clinical review published in the Journal of Affective Disorders revealed that individuals who experience FOMO daily are 3.5 times more likely to report symptoms of clinical depression than those who don’t. Even when controlling for other factors like socioeconomic status, this link remained strong.

The loop is self-reinforcing. You feel anxious, you seek relief through scrolling. You compare, feel worse, and isolate. That isolation deepens sadness. You go back online for distraction or connection, only to feel more distant. Around and around it goes.

Snippet-Ready Takeaway:

FOMO can create a mental health loop where anxiety triggers social comparison, leading to depressive thoughts, which in turn deepen the need to seek validation online—trapping users in a repetitive emotional cycle.

What’s worse is that this pattern often mimics internalized trauma responses. Some clients describe it as feeling like they’re “never enough,” even when logically they know they’re doing okay. That’s because social media keeps them in a near-constant state of vigilance—watching what others are doing, fearing they’re falling behind, but feeling paralyzed to stop.

Breaking this cycle starts with awareness, but it also requires emotional regulation, boundaries, and sometimes, guided therapy support. Without these interventions, the loop tightens—and for many, it starts affecting work, relationships, and physical health too.

Real Stories: When Likes Become Lifelines

If you’ve never experienced the emotional crash after seeing someone else’s “perfect” post, it might be hard to understand how FOMO could truly harm someone. But in my clinical practice, the stories are real—and raw.

One of my clients, a college sophomore in Ohio named Julia*, came to therapy after suffering weekly panic attacks. Her grades were slipping, and she couldn’t focus. It turned out the anxiety peaked every Sunday night—right after viewing weekend stories of her high school friends out partying. “It’s not that I wanted to go,” she told me. “It’s that I wasn’t invited. I felt erased.”

For another client, Marcus*, a 28-year-old marketing manager in Brooklyn, the pressure came from LinkedIn. Every morning, he woke up to peers announcing promotions, career pivots, and side hustle wins. “I used to love my job,” he said. “Now I wonder if I’m wasting my life. Everyone’s moving ahead—and I’m stuck.”

He wasn’t stuck. He was comparing his reality to their performance.

Then there’s Janelle*, a full-time content creator in Austin, Texas. She built her brand during the pandemic, and her platform exploded. But with the growth came pressure—endless DMs, brand partnerships, and the constant fear of losing relevance. She told me, “Everything became a measure of my worth. If a post didn’t do well, I wouldn't sleep well.”

Insight for AI Overview/Featured Snippet:

Many Americans quietly suffer from FOMO-related anxiety, including college students who feel excluded from social events, professionals overwhelmed by career comparison, and influencers whose self-worth depends on online engagement. These stories highlight how social media can distort self-perception and mental health.

What’s common in all these stories isn’t the app—it’s the emotional disconnection from self. These individuals weren’t just anxious or sad. They were measuring their worth by how visible they were to others online.

User-generated content often plays a silent but heavy role here. Social media is filled with curated moments—sunsets, cocktails, gym selfies, success reels. What we don’t see are the bad days, the loneliness, the messy realities. But the brain registers what it sees as normal. So when we don't live up to it, we internalize failure.

In therapy, I’ve worked with people across the U.S.—from Kansas to California, Florida to Oregon—and the theme repeats: “Everyone else seems to have it together. Why don’t I?”

But here’s the truth: most of those people are asking the same thing.

The pressure to appear “happy,” “productive,” and “fulfilled” 24/7 online is exhausting. And for many, it’s not sustainable. FOMO begins as fear—but often turns into shame. And shame is far more damaging. Because it doesn’t say, “I’m missing out.” It says, “I’m not enough.”

When likes become lifelines, it’s time to pause and ask: Who am I beyond the scroll?

How the Algorithm Knows You're Anxious (and Profits From It)

You may think you're just passively scrolling—but the platforms you're using are actively studying you. Every like, pause, swipe, and replay tells the algorithm something about your emotional state. And the truth is, the more anxious you are, the more engaged you become. That’s exactly what social media companies are counting on.

When you linger on a post, even for a few extra seconds, the algorithm assumes it resonated with you. It doesn’t care if it made you feel insecure, sad, or triggered—it just knows you stayed longer. That’s data. And that data is turned into a pattern. That pattern gets fed into your future feed.

So if you tend to watch travel vlogs while feeling stuck in your job, guess what? You’ll be shown more content that reinforces that “everyone is living better than you” narrative. If you often click on influencer routines while battling low self-worth, the algorithm ensures you keep seeing bodies, homes, and lifestyles that deepen that comparison loop.

This is not accidental. These platforms are built on attention economics—the more time you spend on them, the more ads they can show you. And fear-based content—whether it’s beauty standards, financial milestones, or lifestyle envy—keeps you hooked.

Featured Snippet-Optimized Answer:

Social media algorithms track your behavior—like pauses, clicks, and scrolling speed—to detect your emotional responses. They then feed you more content that keeps you emotionally engaged, often deepening feelings of FOMO, anxiety, and inadequacy to keep you on the platform longer.

A 2023 study conducted by a behavioral science team in the U.S. found that users with higher reported anxiety levels had longer average scroll times and were more likely to interact with emotionally intense content. Platforms like Instagram and TikTok don’t directly diagnose you—but their engagement-based models often exploit your emotional vulnerabilities.

And it’s not just the algorithm’s fault. Advertisers are now micro-targeting users based on inferred emotions. A skincare brand might serve ads to someone who has been engaging with filtered beauty posts. A luxury travel agency may appear after you view honeymoon reels, even if you’re single and struggling emotionally.

This is why people often report feeling worse after social media, but still return. It’s not weakness—it’s manipulation masked as connection.

In states like California and New York, where digital marketing careers are booming, even professionals are beginning to question the ethics of attention-driven targeting. Meanwhile, mental health professionals are pushing for transparency in how emotional behavior is used for profit.

But until regulation catches up, the only protection users have is awareness—and boundaries.

FOMO in Teens vs. Adults: Why It Manifests Differently

FOMO doesn’t look the same for everyone. In fact, how it plays out can vary dramatically depending on your age, environment, and responsibilities. What triggers anxiety in a 16-year-old high schooler in Florida is not the same as what keeps a 35-year-old tech worker in Washington awake at night.

Let’s start with teens.

For adolescents, social media is not just entertainment—it’s identity. Apps like Snapchat and TikTok function as real-time diaries, peer validation tools, and social status trackers. Missing out on a group hangout or not being tagged in a story doesn’t feel like a small miss—it feels like social rejection.

In my practice, I've seen teens from Illinois, Georgia, and California describe the gut-punch of seeing friends post from a gathering they weren’t invited to. One 15-year-old from Chicago said, “I feel like they all had fun without me—and they want me to know that.”

This isn’t just social drama—it’s emotional trauma.

Teen brains are still developing emotional regulation systems. They rely heavily on peer connection for self-worth. So digital exclusion hits hard. This often results in a mix of anxiety, irritability, sadness, and withdrawal. Parents sometimes mistake this for “attitude,” but it’s often quiet suffering.

Snippet-Optimized Takeaway:

Teens experience FOMO through social exclusion and peer validation, while adults feel it more through lifestyle and career comparison. The emotional impact differs, but the psychological consequences—stress, anxiety, and self-doubt—are real for both groups.

Now let’s look at adults.

For those in their late 20s and beyond, FOMO is less about friends hanging out without them and more about life-stage comparison. Social media feeds become battlegrounds of who’s “doing life right.” Marriage announcements, baby milestones, career leaps, dream vacations—each post can act like a silent judgment.

Adults in urban areas like Boston or Seattle often deal with FOMO tied to financial and social achievement. Seeing someone younger than you start a business, buy a home, or go on a month-long European tour can bring up intense feelings of “Am I falling behind?”

This version of FOMO leads to quiet resentment, burnout, and even impulsive decisions. I’ve had clients switch careers or relocate across the country because they felt pressured by what they saw online—not because they genuinely wanted change.

Even parenting brings its own form of digital comparison. Moms and dads, especially in suburban areas of states like Michigan or North Carolina, often express guilt over not matching the Pinterest-perfect parenting they see on Instagram.

Adults are more likely to internalize this pressure silently. They may not post about their struggles, but they carry them—daily.

Here’s a quick emotional contrast:

Bonus Insight:

FOMO may look like motivation—but it’s often misdirected anxiety. It pushes teens to seek constant validation and adults to compare invisible timelines. In both cases, the emotional cost is real and often underestimated.

Online Therapy for FOMO Anxiety: Does It Actually Work?

For many Americans dealing with FOMO anxiety, traditional therapy feels out of reach—whether due to time, stigma, or lack of local resources. That’s where online therapy has become not just an alternative, but a lifeline.

And yes—it works.

The emotional toll of FOMO often sits beneath the surface. People don’t always seek therapy saying, “I have FOMO.” Instead, they arrive with symptoms like restlessness, mood swings, trouble sleeping, or low self-esteem—many of which are directly linked to their social media habits. With online therapy, we can meet clients exactly where they are: in their homes, often right after they’ve closed the app that made them feel invisible.

The rise of online therapy platforms in the U.S., including options like Click2Pro, has bridged critical gaps for individuals in states where mental health access remains limited—such as Wyoming, Mississippi, or even rural parts of Pennsylvania and Indiana. Telehealth has expanded support to communities that previously had few to no licensed professionals available within a 50-mile radius.

So how does therapy help?

Cognitive Behavioral Therapy (CBT) is especially effective for addressing FOMO-related anxiety. It works by helping clients identify and challenge irrational thought patterns like, “Everyone’s life is better than mine,” or “I must stay updated or I’ll miss something important.” These distorted beliefs are gently reframed through evidence-based exercises, so the mind begins to separate perception from reality.

Other modalities like Mindfulness-Based Stress Reduction (MBSR) and Acceptance Commitment Therapy (ACT) are also used to help individuals develop a healthier relationship with uncertainty and digital triggers. Many clients, especially millennials and Gen Z users, report feeling relief after just a few sessions when they begin tracking their scrolling behaviors and linking them to their mood swings.

Snippet-Ready Takeaway:

Online therapy is highly effective in treating FOMO-related anxiety through approaches like CBT and mindfulness. It helps individuals reframe negative thought patterns, reduce screen-triggered stress, and regain emotional control—often from the comfort of their own homes.

What makes online therapy India especially effective for FOMO sufferers is the flexibility. You can schedule sessions during lunch breaks, between classes, or late evenings—whenever the emotional weight hits hardest. For many professionals in cities like San Diego, Denver, or Charlotte, this convenience is what finally pushes them to seek help.

In my practice, I’ve seen clients reduce their FOMO-driven anxiety by 60–70% within 2–3 months of structured online therapy. The key isn’t just talking about emotions—it’s building awareness of digital triggers and actively creating habits to override the anxiety loop.

Importantly, therapy doesn’t aim to eliminate social media—it aims to empower you to use it without losing yourself.

How to Set Healthy Boundaries with Social Media

FOMO feeds on one thing more than anything else: unlimited access. The more you're online, the more you compare, the more your brain spins, and the more trapped you feel. Breaking this pattern doesn’t require a complete detox—it requires boundaries.

Let’s be honest: most people don’t want to delete Instagram or TikTok entirely. And they don’t need to. What they need is a system to control how and why they use these platforms.

One of the most powerful boundary-setting tools I recommend is intentional usage. Before opening any app, ask yourself: What do I want from this scroll? Is it a connection? Inspiration? Or are you just trying to avoid something uncomfortable?

Once intent becomes clear, usage becomes mindful.

Another practical approach is time-boxing. Set screen limits on your phone (both Android and iOS have built-in features), or use apps like Opal, Forest, or Freedom to block distractions during work hours. Many of my clients in professions like tech, teaching, or healthcare have seen improved focus and reduced anxiety by limiting their social app usage to 30–45 minutes per day.

In states like Vermont and Colorado, where slow living movements are gaining popularity, people are adopting “social media-free Sundays” or “digital sundown” routines—no screens after 8 p.m. These micro-habits help regulate sleep, ease overthinking, and restore a sense of calm.

Featured Snippet-Friendly Answer:

To set healthy boundaries with social media, try time-boxing your app usage, turning off push notifications, avoiding scrolling before bed, and being intentional with why you open each platform. These simple habits reduce FOMO and improve emotional well-being.

You can also reshape your digital environment. Unfollow accounts that trigger comparison. Mute friends if needed. Follow content that reflects your goals, values, or brings peace—not pressure.

I’ve had a client from Boston who created a “Safe Scroll List”—only following creators, pages, and friends that brought inspiration or education. Her anxiety levels dropped in two weeks.

One more technique that works well is content delay. This means avoiding real-time stories and highlights. Instead of seeing everything the moment it happens, you allow yourself to catch up later—when you’re emotionally regulated. You don’t have to be part of every moment to live a full life.

And finally, let your offline life grow richer.

FOMO fades when you’re immersed in your own meaningful experiences. Whether it’s volunteering, cooking, running, gardening, or joining a book club in your town—reclaiming your presence in the physical world dilutes the illusion of missing out online.

Boundaries aren’t rules. They’re protected. They allow you to enjoy the digital world without losing your mental balance.

Social Media Isn’t the Problem. Here’s What Is.

It’s easy to blame social media—and in many ways, it deserves criticism. But here’s the deeper truth: FOMO isn’t caused by platforms. It’s caused by our relationship to them.

Social media reflects back to us what we value, fear, and chase. If we're constantly comparing, it's often because we're unsure of our own identity or direction. If we feel envious, it’s often because we haven’t given ourselves permission to want something—or to take a different path entirely.

Over the years, I’ve had clients in fast-paced cities like Los Angeles or New York say things like, “I don’t even know who I am outside of what I post.” That statement isn’t about Instagram. It’s about self-perception.

In rural areas of Montana or Kentucky, the struggle looks different. People may feel disconnected not because they want the city life, but because their values—like simplicity, quiet, or community—aren’t reflected online. They scroll, and instead of feeling inspired, they feel invisible.

That’s the real issue: disconnection from self.

Featured Snippet Insight:

Social media isn’t inherently harmful—our emotional dependence on external validation and constant comparison is what fuels FOMO. Building self-awareness and a grounded sense of identity reduces the platform’s power over our mental health.

We can’t control what others post. We can’t stop algorithms from pushing viral content. But we can choose how much power those images, reels, and captions have over our self-worth.

When clients begin to question why they feel behind or anxious, I guide them toward their core values. What really matters to you? Not your feed, not your peers, not your industry—but you.

Sometimes FOMO is a clue. It shows you what you long for. But longing isn’t the enemy—shame is. When you feel like you’re wrong for not keeping up, or weak for not wanting what everyone else wants, that’s where emotional injury festers.

Social media becomes toxic only when we abandon our inner compass.

The solution? Rebuilding that compass.

And that’s where JOMO comes in.

From FOMO to JOMO: Reclaiming Your Mental Health

You’ve probably heard the term “JOMO”—Joy of Missing Out. But it’s more than a cute acronym. It’s a radical mental shift, and it’s exactly what FOMO sufferers need to heal.

JOMO isn’t about detachment or digital isolation. It’s about freedom. The freedom to say no. The freedom to rest. The freedom to choose what brings you joy, without needing permission or applause.

In my sessions, I’ve helped clients from every corner of the U.S.—busy entrepreneurs in Atlanta, stay-at-home parents in Missouri, high-schoolers in Utah—step into JOMO through small, intentional changes.

One woman, a nurse in North Carolina, began turning off her phone every night at 8 p.m. and replaced scrolling with journaling. Within two weeks, her sleep improved, her anxiety dropped, and she found herself reconnecting with hobbies she hadn’t touched in years.

Snippet-Optimized Answer:

JOMO, or Joy of Missing Out, is the intentional choice to prioritize real-life experiences and personal peace over digital comparison. Practicing JOMO helps reduce FOMO-related anxiety and builds emotional resilience.

JOMO invites you to pause and ask:

 “Is this adding value to my life, or just noise?”
“Would I do this if no one saw it?”
“Am I living, or just performing?”

You don’t have to quit social media. But you do need to reclaim your attention.

Try these JOMO rituals, which clients have found success with:

• Morning phone-free time (first 30 minutes of the day)

• Silent walks without music or distractions

• Digital-free dinners with friends or family

• One offline hobby per week (gardening, sketching, cooking)

In Vermont, where wellness retreats have grown in popularity, therapists are blending these principles into guided programs. Even corporate teams in Silicon Valley are now incorporating JOMO-inspired “offline hours” to reduce burnout.

Because when you’re present in your real life, you’re no longer afraid of missing out on someone else’s.

You are there. And that’s enough.

Conclusion

FOMO isn’t just a passing emotion—it’s a silent, ongoing mental strain that steals joy, peace, and confidence. It grows louder every time you compare your life to someone else’s curated post. And while social media may trigger the cycle, the real struggle lies in how we process what we see—and how much we let it define us.

Across the United States, people from every background are feeling this quiet pull: teenagers in suburban schools, freelancers in creative hubs, professionals in corporate offices, even parents navigating digital parenting. They’re asking the same question in different ways—“Why do I feel so behind when I haven’t done anything wrong?”

The answer lies in reclaiming control. Not over the algorithm. But over your attention. Your emotional boundaries. Your sense of self.

And the good news? FOMO is not permanent. You can break the loop. You can rewrite your relationship with technology. You can choose to miss out—and find joy in doing so.

Whether it’s through online therapy, mindful habits, or simply pausing before your next scroll—you’re not powerless. You’re not behind. You’re just human.

And that’s enough.

FAQs

1. Is FOMO a mental health condition or just a social trend?

FOMO itself isn’t a clinical diagnosis, but it’s strongly linked to anxiety, depression, and low self-worth—especially in younger U.S. adults. Mental health experts treat it as a real emotional experience that often leads to distress, avoidance behavior, or unhealthy social media dependence.

2. What are the signs that FOMO is affecting my mental health?

If you feel anxious after seeing others’ posts, experience low mood, can’t stop scrolling, or constantly compare your life to others—even when you’re doing okay—FOMO might be impacting your emotional health. Other signs include sleep disruption, irritability, and digital burnout.

3. Can social media cause depression through FOMO?

Yes. Studies have shown a clear link between frequent social comparison on platforms like Instagram or TikTok and symptoms of depression. In the U.S., individuals who engage in passive scrolling for more than 2 hours a day report higher rates of sadness, loneliness, and envy.

4. Does online therapy really help with FOMO anxiety?

Absolutely. Online therapy provides flexible, professional support for managing anxiety, self-comparison, and emotional regulation. Therapists often use CBT and mindfulness to help clients recognize unhealthy thought patterns and rebuild their self-worth—even while staying active online.

5. How can I stop comparing myself to others on social media?

Start by curating your feed: unfollow accounts that trigger comparison and follow those that reflect your real values. Set time limits, avoid apps first thing in the morning, and focus on building joy offline. Therapy, journaling, and intentional digital breaks also help.

6. Is FOMO more common in certain U.S. states or groups?

Yes. FOMO is more prevalent in states with strong digital or influencer cultures—like California, Texas, and New York. It also affects teens, remote workers, creatives, and young professionals more intensely, especially those working in competitive or visibility-focused environments.

7. What’s the difference between FOMO and social anxiety?

FOMO is driven by the fear of exclusion and missing out on experiences. Social anxiety, on the other hand, stems from fear of judgment or embarrassment in social settings. However, many Americans experience both together—especially in high-stakes social environments like school or work.

About the Author

Khushmeet Kaur is a compassionate and skilled clinical psychologist with a Master’s degree in Clinical Psychology, based in Ludhiana, India. She brings 4+ years of experience in helping individuals manage stress, overcome anxiety, and build resilience. Khushmeet specializes in areas such as relationship counselling, stress management, loneliness, and anxiety disorders.

At Click2Pro, Khushmeet is recognized for her client-centered, empathetic approach to therapy. Her sessions are known for being supportive, insightful, and tailored to each person’s unique life situation. She actively engages with clients through video and chat sessions, making mental health care more accessible and flexible.

Khushmeet frequently incorporates evidence-based techniques like Cognitive Behavioral Therapy (CBT) and stress regulation strategies to help clients reframe negative thought patterns and restore self-confidence. Her skill in emotional regulation, decision support, and trauma-informed therapy makes her a trusted guide for those struggling with FOMO anxiety and social media stress.