Summer is finally here and so is the scroll. School’s out, schedules have opened up, and social media is filling up fast with beach trips, concerts, hangouts, and highlight reels that can make anyone feel like they’re missing out.

FOMO, or Fear of Missing Out, is that nagging feeling that everyone else is doing something more exciting, more meaningful, or more fun than you are. And while it’s not a new feeling, summer has a way of turning up the volume on it, especially for teens and young adults ages 13–24.

In this article, we’ll explain what FOMO actually is, how it affects your mental health, and share practical steps to help you stay grounded and appreciate your own summer, whatever it looks like.

What Is FOMO and Why Does It Matter?

FOMO is the anxiety that comes from believing others are having better experiences than you. It’s fueled by social comparison, measuring your own life against what you see from others and social media makes it almost constant.

According to the American Psychological Association, teens with the highest social media use are nearly twice as likely to rate their overall mental health as poor compared to those with the lowest use. Summer amplifies this because without school structure, there’s more free time, more scrolling, and fewer built-in social connections to offset the noise.

Left unchecked, FOMO can chip away at your mood, your confidence, and your ability to enjoy what’s actually in front of you.

How to Manage FOMO and Stay Present This Summer

Step 1: Recognize the trigger.

FOMO usually starts with a scroll. Pay attention to how you feel before and after you open social media. If you’re consistently closing the app feeling worse than when you opened it, that’s information worth acting on. Awareness is always the first step.

Step 2: Remind yourself what you’re actually seeing.

Social media is a highlight reel not real life. The trip that looks perfect probably had a few awkward moments, long drives, and bad weather that didn’t make the post. When you catch yourself comparing, gently remind yourself: this is someone’s best moment, not their whole story.

Step 3: Redirect your focus to what’s in front of you.

Instead of measuring your summer against someone else’s, ask yourself: what do I actually want this summer to feel like? Make a short list of things that sound good to you, not what looks good online. That could be a new hobby, more time outside, a show you’ve been wanting to watch, or just rest.

Step 4: Set intentional screen time limits.

You don’t have to delete your apps. But giving yourself designated times to check in rather than scrolling whenever boredom hits can make a real difference. The Mayo Clinic recommends having regular conversations about how social media makes you feel and setting boundaries around when and why you pick up your phone. Even a 30-minute break before bed can help reset your headspace.

Step 5: Connect in real life when you can.

Some of the best summer memories don’t make it to social media at all. Reach out to a friend, go somewhere low-key, or just spend time with people who make you feel good without the pressure to document it.

A Few Reminders

• Your summer doesn’t have to be busy to be good. Rest is valid.
• Comparison is normal but it doesn’t have to run the show.
• If FOMO is showing up as real anxiety or low mood, that’s worth talking to someone about.

The Takeaway

FOMO is one of those feelings that sneaks up on you and summer gives it a lot of room to grow. But with a little awareness and some intentional habits, it doesn’t have to define your season. Your summer is yours. It doesn’t need a filter to matter.

We’ve Got You

If anxiety, social comparison, or low mood has been following you into summer, you don’t have to navigate it alone. Mindhues offers teletherapy for young people ages 5–24 across Colorado, Montana, Idaho, Illinois, and Oregon and we accept Medicaid and most commercial insurance. Reach out today and let’s talk.