It’s midnight. Rani, a 21-year-old student in Delhi, can’t sleep. Her eyes flicker across Instagram Stories — friends at concerts, college mates on vacations, and influencers posing at expensive cafes. She feels restless, dissatisfied. Not because her life is bad — but because others are doing better. This is what is called Fear of Missing Out (FOMO) — a psychological phenomenon where individuals feel anxious or uneasy that others are leading a better quality of life than them. It is deeply tied to the human need for social belonging and comparison, but modern technology and especially social media have amplified it tremendously.
Even Arjun, a young professional In Mumbai, confesses that he feels left out because of LinkedIn, more than Instagram.
“Everyday someone is posting about a new job, a promotion, or how they cracked an overseas opportunity. It makes you feel like you’re falling behind in life,” he says.
This is a serious cause of concern in India which has around 1.2 billion smartphone users as of 2025. This widespread digital access is largely because of decreasing internet costs and availability of cheap smartphones.
But, in spite of the remarkable growth smartphone penetration in India is only 50%, which means that still large of people in India don’t have a smartphone as compared to West where almost 90% people have their own smartphone. This is both a challenge and an opportunity for India.
How big is the problem?
Over 70% of Indian youth report experiencing FOMO, according to recent surveys. College students who face FOMO also report twice the levels of anxiety and depression. Studies globally (including India) link FOMO to addictive smartphone and social media use.
Social media is not evil. It gives us voice, visibility, and connection — especially in a vast, diverse nation like India. But when likes become validation and scrolling becomes compulsion, the costs mount silently.
FOMO is the emotional tax we pay for digital convenience. It is time to ask — is the price worth it?
Maybe, like Riya and Arjun, we too can learn to put the phone down and live moments instead of just posting them.
Numbers Don’t Lie: Social Media Usage Statistics (2025)
About 5.20 billion people worldwide use social media- i.e. 64% of the global population.
- On an average, individuals spend 2 hours and 23 minutes daily on social media platforms, with mobile devices accounting for 98% of this usage.
- In the U.S., nearly half of teenagers report are online “constantly,” with platforms like YouTube, TikTok, and Instagram being the most frequented.
India
- India is the world’s largest market for social media users.
- According to Statista, over 500 million Indians are active on social platforms.
- The average Indian spends 2.5 to 3 hours daily scrolling through feeds, memes, and viral videos.
But beneath the selfies and status updates, a darker reality is emerging.
Recent surveys by Indian mental health platforms like YourDOST and White Swan Foundation reveal that up to 70% of urban Indian youth report experiencing FOMO regularly.
Prevalence of Fear of Missing Out (FOMO) among Indian youth:
FOMO is a growing concern closely linked to the widespread use of social media platforms in India:
- A study involving 230 young adults aged 17–22 found a significant positive correlation between social media use and FOMO, indicating that increased social media engagement is associated with heightened feelings of missing out.
- Research conducted among 265 college students in Kerala and Karnataka revealed a significant positive relationship between smartphone use and FOMO, suggesting that higher smartphone usage correlates with increased FOMO experiences.
- An online survey of 420 South Indian students indicated that social media-induced travel addiction had a direct positive impact on FOMO, which in turn influenced risk-taking travel behaviour, highlighting the behavioural consequences of FOMO among youth.
Given the significant number of social media users in India—approximately 491 million as of 2025 —addressing FOMO is crucial for the mental health and well-being of the youth population.
The Psychological Toll
Experts are raising alarm bells:
According to Dr. Anjali Chhabria, noted psychiatrist and founder of Mindtemple Clinic in Mumbai, constant comparison on social media can aggravate depression and anxiety, especially among impressionable teenagers.
A 2023 Indian Journal of Psychiatry study found that college students who used social media excessively were twice as likely to report feelings of loneliness and sadness.
Even success doesn’t shield you. Bollywood celebrities like Ananya Panday publicly admitted to feeling FOMO and social media-driven anxiety despite being in the spotlight.
Why is FOMO rising today?
Earlier people only knew about events through word of mouth, or letters. Today, people are constantly exposed to others’ best moments in real time:
- Instagram Stories and Reels
- WhatsApp Status updates
- Facebook posts
- LinkedIn career updates
- Snapchat streaks
You see friends on exotic holidays, colleagues posting about job promotions, or even schoolmates sharing about their happy family lives or luxurious purchases. This triggers comparison and insecurity.
What does it lead to?
Unchecked FOMO does not just affect mental health. It can lead to restlessness, anxiety, low self-esteem, and the constant urge to “keep up”:
- Sleep deprivation: Doom scrolling into the early hours disrupts sleep cycles.
- Reduced productivity: Constant checking of phones during work or studies affects concentration.
- Erosion of self-esteem: Regular exposure to curated lives of peers fuels inadequacy.
In extreme cases, FOMO can even result in risky behaviours — overspending to “match up,” substance abuse to escape feelings of worthlessness, or deep social withdrawal.
Examples of FOMO in everyday life (India)
- College Life
- Friends post photos of parties and vacations.
- Those who didn’t attend feel excluded and question their social status.
- Career and LinkedIn
- Peers announce big promotions, foreign postings, or entrepreneurship success.
- Others feel they are lagging in life.
- Travel and Lifestyle Influencers
- Social media influencers show “perfect” lives: Maldives trips, branded clothing, and expensive dining.
- Viewers, especially youth, feel pressured to keep up.
- Festive Seasons and Weddings
- Diwali parties or destination weddings flood timelines.
Those sitting at home or invited to fewer events feel isolated or unsuccessful.
Negative Impacts of FOMO
- Constant comparisons reduce self-esteem and increase feelings of inadequacy leading to anxiety and depression
- Despite being “connected”, people feel lonely and isolated when they perceive others to be more social or successful.
- FOMO pushes youth into impulsive spending on gadgets, or clothes just to “keep up”.
- Endless scrolling, particularly at night, disrupts sleep and healthy routines.
The Way Forward: Can We Cure FOMO?
Unlike diseases, FOMO cannot be eradicated overnight. But we can learn to manage and reduce its impact.
- Several Indian universities, like Ashoka University and IITs, are promoting “mindful tech use” workshops.
- Celebrities like Virat Kohli have famously taken breaks from social media to regain balance.
- Community gatherings, clubs, and volunteering are seeing a revival as youth search for real-world fulfilment.
- India’s proposed Digital India Act 2025 seeks to regulate harmful algorithms that exploit user insecurities.
How to Handle FOMO
- Digital Detox- Taking break from social media.
- Mindful Use-Curating your feed and muting triggers.
- Focus on Gratitude- Shifting attention to personal blessings and achievements.
- Strengthen Offline Connections- Spending quality time with family and friends, without screens.
Final thought
Social media is like fire — helpful when controlled, harmful when unchecked. FOMO is natural, but if left unmanaged, it can silently erode mental peace and happiness. Especially in India’s youthful and hyper connected society, we need to talk about FOMO — openly and often. It is time to remind ourselves: you are not missing out on life — life is happening right where you are.
