Is FoMO (Fear of Missing Out) a Risk Factor for Burnout at Work?

In today’s hyperconnected digital age, Fear of Missing Out (FoMO) has become more than just a passing buzzword. 

Introduced in 2004, this unique term was used to describe a phenomenon observed on social media sites and is made up of two processes: firstly, the perception of missing out on events, information, or experiences, and secondly, the compulsive desire to stay continually connected with what others are doing. It’s the very definition of a vicious circle!

Most of us will have experienced that nagging feeling at some time that others are living more fulfilling lives, having more fun, or seizing promising opportunities we’re not, and it can creep into nearly every aspect of our lives.

The problem comes when we experience it more and more frequently. Recent studies have associated FoMO with a range of negative outcomes, such as emotional tension, lack of sleep, reduced physical well-being, shame and emotional dysregulation – even contributing to mental health conditions like anxiety and depression.

While FoMO typically impacts our personal lives (often triggered by social media), it’s increasingly showing up in the workplace – and not in a good way!

In this article, we explore how FoMO can impact our everyday lives, its amplification by social media, why it’s becoming a potential workplace hazard, and how you can overcome it to prevent burnout.

FoMO in everyday life: Why we can’t resist ‘staying in the loop’

FoMO is essentially a form of anxiety that stems from comparing ourselves to others and feeling that they’re enjoying rewarding experiences we’re not a part of, and having more fun, love, success, money, etc. than us. 

It’s the itch to attend that party, even though you’re exhausted, or the compulsion to say ‘yes’ to a dinner you don’t have time for because you’re afraid of being left out. You want to be everywhere so you don’t miss out on what your family, friends, and colleagues are doing.

At its core, FoMO is fueled by comparison. We measure our lives against others and worry that we’re falling short – and with the increased use of social media, it’s almost impossible not to feel left out from time to time or to feel that you aren’t achieving your best life!

This constant pressure to ‘keep up with the Joneses’ can lead to behaviours like:

• Overcommitting to events or activities.
• Compulsively checking social media updates, emails, etc., to ensure you’re up-to-date and not missing anything important.
• Feeling restless and dissatisfied, even when you’re doing something enjoyable.
• Avoiding downtime or relaxation, as stepping away might mean missing out on a great opportunity.

Sound familiar? 

Sometimes, these behaviours can help to alleviate the anxiety we feel but, more often than not, they don’t. Either way, we end up running around the digital hamster wheel in an attempt to stay in the loop and feel OK about ourselves.

How social media supercharges FoMO

Social media is like the ultimate FoMO amplifier. 

Platforms like Instagram and TikTok bombard us daily with ‘highlight reels’ showing carefully curated glimpses of people on luxury vacations, enjoying celebrations surrounded by friends and family, and achieving their life goals. Every day, we get to witness firsthand how great everyone else’s lives are (or appear to be!), for example:

• Friends posting vacation vlogs: Seeing stunning beaches or iconic landmarks can leave you feeling like your own life is dull in comparison.

• Someone sharing their fitness achievements: Posts about completing marathons or major physical transformations might trigger feelings of inadequacy.

• Friends tagging each other at an event you didn’t attend: Leaving you wondering why you weren’t included – or regretting saying no.

• Photos of lavish meals or trendy spots: Making you feel like you’re not experiencing enough of what life has to offer.

• Announcements of personal milestones: Engagements, pregnancies, or other significant life updates can spark anxiety about whether you’re keeping up with societal expectations.

Platforms like LinkedIn, meanwhile, have turned into the professional version of this phenomenon. You scroll through, and there it is:

• Someone announcing a promotion: A reminder of where you think you should be in your career.

• People posting about their thriving side hustle: Sparking questions about whether you’re doing enough outside your 9–to–5.

• Peers sharing ‘wins’ you weren’t part of: Triggering doubts about your visibility or contribution at work.

• Colleagues posting about networking events or conferences they attended: Making you wonder if you’re missing critical opportunities to grow your career.

• Team members sharing after-work bonding moments you couldn’t attend: Leading to feelings of exclusion or fears of not fitting in.

These can all start to feel like constant reminders of where you aren’t. Even if you’re generally happy in your relationships, have a decent social life, and are enjoying your career, you might start to wonder, ‘Should I be doing more’? 

This relentless exposure to others’ shiny and bright virtual lives has set the stage for FoMO to follow us into the workplace – with the potential to reduce our job satisfaction and overall happiness and likely leave us feeling burned out.

The workplace as a FoMO hotspot

The workplace is rife with opportunities for FoMO to thrive. 

Beyond social media, it can take on new forms: the fear of missing key meetings, being left out of important decisions, being overlooked for that promotion, or not being included in high-profile projects.

FoMO in the workplace is often compounded by Imposter Syndrome – that persistent feeling of not being good enough despite evidence to the contrary. Sufferers may overcompensate by chasing every opportunity, desperate to prove their worth and avoid being ‘found out’. 

Whether suffering from Imposter Syndrome or not, people experiencing FoMO in the workplace will typically display a range of behaviours, including:

• Chronic over-commitment

When you say ‘yes’ to everything, you stretch yourself too thin. The constant juggling of tasks, meetings, and projects will eventually take a toll.

• Perfectionism under pressure

FoMO can push you to strive for perfection in every task, fearing that anything less will reflect poorly on you. This relentless self-imposed standard often leads to stress and diminished productivity.

• Over-monitoring work communications

The need to stay ‘in the loop’ to avoid missing out on crucial information can result in compulsively checking emails, team chats, or notifications – even during personal time. This habit disrupts recovery time and fuels mental fatigue. 

• Blurring work-life boundaries

FoMO often means bringing work home – mentally, if not physically. Checking emails late at night or logging into a work chat on your day off might seem harmless, but it’s a recipe for long-term stress.

• Neglecting personal needs

If you’re consumed by workplace FoMO, you’ll sacrifice lunch breaks, sleep, or downtime to squeeze in just one more task, gradually eroding your physical and mental health.

Often, FoMO-driven behaviours may seem beneficial. You tell yourself you’re staying connected, showing initiative, and being a ‘team player’. In many workplace scenarios, you might even be recognized and rewarded for your extreme efforts. 

However, over time, FoMO at work will severely impact your mental and physical health and significantly increase your risk of burnout.

FoMO as a risk factor for burnout at work

A recent study by the University of Nottingham highlighted workplace FoMO as a significant contributor to stress and burnout. 

The research found that employees who feared being excluded or overlooked were more likely to overextend themselves, blurring the boundaries between work and personal life. This constant state of hyper-vigilance creates a toxic cycle of stress that can lead to emotional and physical exhaustion.

Burnout in the workplace is the natural outcome when the relentless pressure to stay involved overtakes the need for proper rest, focus, and balance.

Signs that your workplace FoMO is leading to burnout

How do you know if workplace FoMO is pushing you toward burnout? While burnout can manifest differently for everyone, there are some common warning signs to watch out for:

1. Chronic fatigue: Feeling physically and mentally drained, even after resting, is a major red flag. If you’re constantly tired from trying to keep up at work, it’s time to reassess.

2. Irritability or mood swings: Increased sensitivity to criticism, frustration with colleagues, or sudden outbursts may indicate emotional exhaustion caused by overcommitment.

3. Difficulty concentrating: Struggling to focus on tasks or feeling mentally foggy can stem from juggling too much in an effort to stay involved in everything and prove your worth.

4. Reduced productivity: Despite working longer hours or taking on more responsibilities, you may find it harder to accomplish tasks efficiently or meet deadlines.

5. Loss of interest in work: When FoMO drives you to overextend, you might lose sight of why you enjoyed your role in the first place, leading to disengagement.

6. Neglecting self-care: Skipping meals, losing sleep, or giving up hobbies and social time are clear signs that FoMO is disrupting your work-life balance.

7. Physical symptoms: Burnout often manifests physically through headaches, muscle tension, or stomach issues – all signals your body is under too much stress.

8. Constant worry about falling behind: If you frequently obsess over what you might be missing or how others perceive your performance, it could be a sign that FoMO is controlling your thoughts.

Recognizing these symptoms early is crucial. They are not just signs of short-term stress but indications that action is needed to prevent long-term damage to your mental and physical well-being.

Combating workplace FoMO to prevent burnout

Thankfully, there are ways to curb workplace FoMO before it leads to burnout – for both employees and employers.

For individuals

FoMO may be inevitable in our fast-paced world, but burnout doesn’t have to be. 

• Ask yourself: Are you saying ‘yes’ to life – or just to the fear of missing out? The choice to prioritize your health and happiness is yours to make.
• Learn to prioritize: Not every opportunity is worth chasing. Ask yourself, ‘Does this align with my goals or responsibilities?’ before saying yes.
• Set boundaries: Turn off work notifications after hours. Your well-being matters more than staying up to date on every email.
• Challenge the comparison trap: Practice gratitude for your own achievements and stop measuring your success by others’ metrics.
• Seek balance: Make time for activities that genuinely recharge you – whether that’s a walk, a hobby, or quality time with loved ones.
• Regularly take a digital detox: Intentionally disconnect from all digital devices and online activities for a set period to help reduce FoMO-related stress. This may be a challenge to begin with, so start with a one-hour break and gradually build up to more.
• Cultivate JoMO (the Joy of Missing Out): Learn to find happiness and contentment in the present moment through mindfulness practices without constantly seeking validation or stimulation from online sources. 

For employers

• Foster transparency: Create clear communication channels so employees don’t feel the need to overextend themselves to ‘stay in the loop’.
• Encourage work-life balance: Lead by example. Respect after-hours boundaries and discourage a culture of constant availability.
• Promote mental health awareness: Normalize discussions about stress and burnout and offer resources to support employees’ psychological and physical well-being.
• Recognize and reward quality, not just quantity: Reward employees for their impact and outcomes rather than how often they attend meetings or take on additional tasks.

Breaking the FoMO cycle before it breaks you

FoMO isn’t just a social media phenomenon; it’s a mindset that can follow us into the workplace, driving overcommitment, stress, and ultimately burnout. By understanding how it manifests and actively working to combat it, both individuals and organizations can create happier, healthier, more balanced work environments.

However, if you’re already feeling the weight of burnout, it’s important to know that help is available. Recognizing the signs and taking action quickly can make all the difference to your recovery.

White River Manor, a leader in holistic wellness and rehabilitation, specializes in helping individuals recover from work-related stress and burnout to rediscover a healthy work-life balance. 

Located in the breathtaking landscapes of South Africa, White River Manor offers tailored programs that combine professional therapy, wellness activities, and luxurious accommodations to help you restore your energy, purpose and motivation so you can return to your life with a fresh, new outlook. 

If you’re feeling stuck in a cycle of stress, don’t wait – reach out to the team at White River Manor today and take the first step toward reclaiming your well-being.