FOMO And Digital Anxiety: 10 Ways Social Media Is Messing With Your Peace — And How to Reclaim It

I hate to say it but because we live in a world where we’re constantly connected — and constantly comparing — FOMO and digital anxiety are wreaking havoc on most of us. The tragic part is that while social media was meant to help us feel more in touch and connected, for many, it’s become a source of anxiety, self-doubt, and chronic unease. I find it quite sad, even for myself, that this connection to others very often leads to problematic thinking because truth is, I’m as addicted as anyone. So, if you’ve ever found yourself feeling “behind,” left out, or like your life doesn’t measure up to what you see on your screen… you’re not alone. The fear of missing out (FOMO) and digital anxiety are very real, and they’re taking a toll on our mental health.

Let’s unpack the subtle but powerful ways this shows up — and why taking control of your online experience matters more than ever.

1. FOMO And Digital Anxiety Red Flag #1: You Compare Your Everyday To Everyone’s Highlight Reel

Social media NEVER shows the full story, or even the real story — it shows curated snapshots. Perfect vacations, milestone moments, filtered selfies, and success stories flood your feed, while the quiet, messy, in-between moments rarely make the cut. But even when we know this, our brains still fall into the trap of comparison. You start to wonder why your life doesn’t feel as exciting, productive, or beautiful as the ones you scroll past. That comparison steals joy from the perfectly ordinary — and often meaningful — parts of your own day.

2. FOMO And Digital Anxiety Red Flag #2: You Feel Guilty For Not Doing “Enough”

Seeing people constantly achieving, posting progress, or juggling ten things at once can make your own rest or stillness feel like laziness. Then the accounts that are showing you the success stories and how with just one class, one seminar, or one program you too can be a millionaire, or reach your potential! When hustle culture leaks into your feed, it becomes easy to question whether you’re falling behind. FOMO convinces you that if you’re not always doing more, you’re doing it wrong. It’s not the case at all.

3. You Scroll To Relax… But End Up Feeling Worse

This happens to me from time to time and it’s the worst. Have you ever opened your phone to “unwind” and somehow ended up more tense than before? What starts as mindless scrolling quickly becomes emotional overload when you see you an event you weren’t invited to, or something that might make you feel jealous, or just wish you were there. Before you know it, you’re overstimulated, anxious, or in a self-comparison spiral — and the activity you turned to for a break ends up draining your energy even more.

4. You Say Yes To Things You Don’t Actually Want To Do

FOMO isn’t just about what you see online — it can influence what you do in real life, too. Evert agree to plans, events, or social activities just because you’re afraid of missing out or being left behind? I have and I usually don’t enjoy them. When your decisions are driven by fear, not desire, you can end up overwhelmed and disconnected from what you really need.

5. You’re Afraid Of Being Left Out Or Forgotten

Fomo and digital anxiety can also roar when you’re not part of the group chat, not tagged in a post, or not getting invites, it can stir up a sense of exclusion — even if there’s no actual rejection happening. Digital silence can feel like absence, and we sometimes read too much into what’s not shown online. That insecurity can grow fast in a culture that equates visibility with belonging.

6. You measure your worth in likes and views

I’m guilty of this one too. I’ve spent time on a post or video only to feel totally rejected and bummed when it gets two likes and ten views. Metrics matter when you’re building a business or sharing a message, but they become dangerous when they start shaping your self-worth. If your value feels tied to engagement numbers, it’s easy to internalize rejection when things don’t perform.

You start asking: Did I say too much? Did I not say it right? Why aren’t they responding? But the truth is, your value isn’t up for likes.

7. You Overthink Everything You Post

Perfectionism thrives in me and so many others. Want to know where else it thrives? Online. You second-guess your wording, filter your face, rewrite your caption five times — all to control how you’re perceived. Instead of expressing yourself honestly, you start posting for approval, editing your personality into something that feels safer, but less real. And that’s exhausting and doesn’t work in the end, either.

8. You Avoid Taking Breaks… And Burn Out Instead

The fear of being forgotten or falling behind can keep you constantly online, even when your mind and body are begging for a break. You worry you’ll lose momentum, miss something important, or feel disconnected. But constant connectivity has a cost: burnout, overwhelm, and mental fatigue.

9. You’re Always “Checking,” But Never Really Present

We all know someone like this–someone who is always on their phone more engaged with their account than the people in the room. It’s so annoying to be around and it’s a real turn off for a lot of people. When your attention is always split between the moment you’re living and the screen in your hand, you miss the depth of real experiences. You’re at dinner, but also checking notifications. You’re watching a movie, but also refreshing your feed. This fractured focus pulls you out of your own life and into a constant loop of distraction.

10. You Forget You’re Allowed To Opt Out

In a culture that praises being “in the know,” choosing to log off can feel like rebellion. But you are absolutely allowed to step away from the noise. You don’t have to chase every trend. You don’t need to post every thought. You’re allowed to rest, disconnect, and protect your mental health — even if it means missing out.

Final Thoughts: You Don’t Need to Keep Up — You Need to Feel Better

FOMO and digital anxiety are signals that your brain and body are tired of being constantly “on.” The pressure to be visible, productive, and connected 24/7 is exhausting, and you deserve better.

It’s okay to miss things. It’s okay not to know what everyone else is doing.
It’s okay to protect your peace.

Real connection doesn’t require a screen.
Real rest doesn’t require permission.
And real life? It’s happening right in front of you.