With social media highlighting holiday parties, gatherings, and celebrations, it’s easy to feel left out or worry that you’re missing out on festive experiences.
Here are some practical ways to manage holiday FOMO, find joy in the season, and stay grounded.
What Holiday FOMO Really Feels Like
Holiday FOMO — the fear of missing out during the festive season — is more than a passing feeling of envy. It’s a deeply emotional experience that blends loneliness, comparison, grief, and shame. Whether you’re scrolling through social media or simply watching others enjoy the season, holiday FOMO can stir a quiet ache that says, “Why not me?” or “I should be happier than I am.” It’s not just about missing an event — it’s about feeling left out of joy itself.
1. A Sense of Being on the Outside Looking In
Holiday FOMO can feel like you’re watching everyone else live in a world of laughter, lights, and connection — while you’re standing just beyond the glass. It’s the feeling of observing happiness you can’t seem to access, even when you’re physically present at gatherings.
2. Shame About Your Own Circumstances
You might compare your current situation — your finances, family dynamic, relationship status, or emotional state — to the polished versions of other people’s lives. This can lead to shame, not just for what you’re missing, but for why you believe you’re missing it. You may wonder if you’re doing the holidays wrong, or worse, if you’re the reason joy feels so far away.
3. The Pressure of Forced Cheerfulness
Even if you’re invited somewhere or have plans, you might feel pressure to be cheerful, grateful, or festive — even when your inner world feels flat or heavy. Pretending to be okay to avoid missing out can lead to disconnection, making you feel lonelier in a crowd than if you’d stayed home.
4. The Sting of Social Media Comparison
Scrolling through perfectly lit photos of gatherings, gifts, matching pajamas, and smiling families can trigger a deep ache, especially if you’re alone or navigating difficult relationships. These images often distort reality, but the emotional impact is real. They remind you not just of what others have — but of what you’re longing for.
Related: Managing Post-Holiday Fatigue: How to Recharge Mentally and Emotionally?
How to Cope with Holiday FOMO (Fear of Missing Out)?
1. Limit Social Media Time
Social media often presents a curated, highlight-reel version of the holiday season, which can amplify feelings of FOMO. Taking breaks from social media can help reduce comparison and bring your focus back to the present.
– Tip: Set daily time limits for social media or take a “holiday detox” by stepping away for a few days. Use that time for offline activities that make you feel good, like connecting with friends, cooking, or enjoying a cozy movie night.
Related: The Process Of Turning Inward In 6 Simple Steps (Turn FOMO Into JOMO)
2. Shift Focus to Gratitude
Practicing gratitude helps shift attention from what you might be missing to what you have. This shift can alleviate feelings of envy and encourage a more positive outlook.
– How to Practice: At the end of each day, write down three things you’re grateful for—big or small. Reflecting on moments that bring you joy or peace can reduce feelings of FOMO and help you appreciate your own experiences.
Related: Top 10 Exercises to Cultivate an Attitude of Gratitude
3. Plan Small, Meaningful Activities
You don’t need elaborate plans to enjoy the holiday season. Sometimes, small, intentional activities bring more fulfillment than big events.
– Ideas: Host a cozy movie night, try a new holiday recipe, or take a scenic walk with a friend. By creating experiences you love, you’ll build memories that feel genuine and meaningful.
Related: +400 A To Z Gratitude List
4. Reconnect with Your Own Holiday Values
Reflecting on what truly matters to you about the holidays can help reduce the urge to compare. Clarifying your values allows you to spend the season in ways that feel authentic, regardless of what others are doing.
– How to Practice: Ask yourself, “What do I want to experience this holiday season?” Whether it’s connection, rest, or giving back, staying true to your values helps you prioritize what genuinely brings joy.
Related: Soul Alignment: How to Reconnect With Your Essential Self & Find Your Purpose?
5. Celebrate What’s Unique About Your Season
Every holiday season is different, and embracing its uniqueness can reduce FOMO. Rather than focusing on what might be lacking, try to find aspects of this holiday that you can enjoy or look forward to.
– Tip: Consider any new traditions, special moments, or creative activities you can embrace this season. Whether it’s cozying up with a favorite book or spending quality time with family, celebrating these moments can make the season feel uniquely yours.
6. Spend Time Connecting with Loved Ones
Sometimes, FOMO arises from a sense of disconnection. By reaching out to those you care about, you can create connections and meaningful interactions without needing to be part of a big event.
– How to Practice: Plan a call or virtual catch-up with family or friends, or arrange a small get-together. Prioritizing genuine connection with loved ones can ease FOMO by providing fulfilling moments of companionship.
Related: How To Date With Anxiety (Or Any Other Mental Health Issue)?
7. Plan for Post-Holiday Fun
Remind yourself that joy doesn’t have to be limited to the holiday season. Planning something to look forward to after the holidays can help shift focus from FOMO to excitement.
– Ideas: Consider planning a winter outing, trying a new hobby, or scheduling a friend’s day out in the new year. This gives you something positive on the horizon and helps reduce pressure to “fit everything in” during the holidays.
8. Engage in Mindfulness and Grounding Practices
When FOMO arises, mindfulness can help you stay grounded and bring your focus back to the present moment, reducing feelings of envy or lack.
– How to Practice: Try deep breathing exercises or a short meditation when you feel FOMO creeping in. A simple grounding technique is the 5-4-3-2-1 exercise: Notice 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
Related: Best 10 Grounding Meditation Exercises
9. Allow Yourself to Feel What You’re Feeling
It’s natural to feel disappointed or left out, and suppressing these feelings can sometimes make them stronger. Acknowledging your emotions can provide relief and help you move through them.
– How to Practice: Take a few minutes to acknowledge your feelings, either by journaling or talking to a friend. Remind yourself that it’s okay to feel this way, and focus on ways to add small moments of joy to your own season.
Related: 7-Step Quick Mental Health Check-In Guide
10. Focus on Giving Rather than Receiving
Engaging in acts of kindness can create a sense of fulfillment that eases FOMO. Focusing on giving to others, whether through volunteer work or small acts of kindness, can shift attention away from comparison and bring lasting joy.
– Ideas: Bake treats for neighbors, volunteer at a local charity, or send holiday cards to friends and family. These actions remind you that the holiday season is about connection and generosity, helping to replace FOMO with a sense of purpose.
Conclusion
Managing holiday FOMO is about finding joy in your own experiences, focusing on genuine connections, and letting go of comparisons.
By creating small, meaningful moments, you can embrace the holiday season in a way that feels true to you and appreciate the unique beauty of your own journey.
