FOMO at Uni: Navigating Social Pressures & Finding Balance

Have you ever felt like you're falling behind or that university isn’t living up to your expectations? Balancing academics and extracurriculars can feel overwhelming, leaving you wondering if you’re making the most of your time while others seem to have it all figured out. If this is you, you’re definitely not the only one feeling this way. Many students experience FoMO at uni, especially when it comes to their social life. A survey conducted by Inside Higher Ed and College Pulse found that 1 in 3 students struggle to balance their studies and social life.

Winters in the UK can often stir up your self-doubting, and starting a new semester with those thoughts can be overwhelming. There’s a deadline next week, and you couldn’t join a friend's trip or a society event you were looking forward to. You might find yourself scrolling through Instagram before bed, only to come across pictures of everyone having fun, triggering feelings of loneliness, frustration, or self-doubt. Another scenario is when you see a group chat of your friends spamming with party photos, but you weren’t invited, wondering what you did wrong. These are just two examples of many scenarios where students feel they are missing out on their social life.

FoMO can look different for everyone, but the good news is that you’re not alone, and there are strategies you can use to manage your FoMO and truly make the most of your university experience. Here are five tips to help you deal with your FoMO and find a healthy balance in your student life.

Tip 1: Be Mindful of Your Social Media Use

For many people, finding ways to stop using social media is like finding a needle in a haystack. However, you don’t have to quit entirely – being conscious about your social media usage is key in dealing with any negative consequences, like FoMO, that can come with it. The National Health Institute has published various reports revealing the consistent association between problematic social media use (PSMU) and Fear of Missing Out. The first step to combating FoMO is realising that heavy use of social media for content binging purposes makes it worse. There’s no one-size-fits-all solution to cutting back, but small changes—like setting screen time limits or taking occasional detoxes—can make a big difference. To encourage healthier usage, here at Uni-Chat we incorporated features like "You're All Caught Up" banners and prioritising only important notifications, helping users stay mindful and avoid endless scrolling. The key? Being intentional with your usage rather than letting it control you. Remember that dealing with FoMO is a steady process, so take a step back, start small, and gradually find what works for you.

Tip 2: Talk it out

Most of the time, you might have no clue about what’s going on in the lives of people around you. Believing that you're the only one experiencing what you're feeling is not only unhelpful but can also make things more difficult. The best way to deal with this? Talk it out! Talking to people you trust can help you realize that the problem you think is yours alone is actually shared by many. One of the perks of being a university student is the opportunity to connect with a diverse range of people through various events. Exposing yourself to various groups of people helps you gain perspectives and can also be a valuable learning experience. Consider joining a society that prioritizes mental health and well-being, or a hillwalking club where you can go on trips, chat with others, and enjoy a fun new sporting experience. Keep in mind, that university life isn’t defined by one friend group or a single missed event, there are always opportunities to connect with people and missing out occasionally is no harm.

Tip 3: Quality over Quantity

You probably know people who brag about being involved in countless societies or friends who complain they don’t have time for any. But university isn’t a competition—it’s about what you want to do, not what others expect from you. Easier said than done, of course. But at the end of the day, you know yourself best. Overloading yourself with events, activities, and societies can lead to burnout and hurt your academics. On the flip side, avoiding them entirely can feel isolating. What matters isn’t how many things you sign up for but whether they actually add value to your life.

Tip 4: Plan Your Week, Not Just Your Day

Time management is often overlooked as a ‘cliché’ strategy against FoMO. Managing time can be awful, especially for a university student since it needs consistent effort and proper planning. This might have been a New Year's resolution for many of us, but let’s be honest—most didn’t stick with it for more than two weeks. If you had a sudden motivation to be very ‘productive’ and decided to plan your week, this might not last for more than a few days. Time management isn’t some trendy new habit—it’s a part of everyday life. And like anything worth doing, it takes practice, consistency, and a bit of trial and error. Rather than waiting for a motivational cause, find a time, plan your week and stick to the plan as much as possible. If it goes wrong, it doesn’t cost anything except some improvement in your planning skills. Starting a new routine is tough, but if it’s worth a shot and doesn’t do any harm, why not give it a go?

Tip 5: Seek Help!

The importance of seeking help cannot be stressed enough! Being a student may not be an easy position for many. It comes with a lot of stress, responsibilities and social pressures. Some of you might be worried about getting a job in just a few months, while some struggling with finances. Amid these challenges, the added pressure of missing out, anxiety, or other mental health concerns can feel overwhelming, and it is important to seek professional advice and support during such difficult situations. University life comes with a fair share of stress, responsibilities, and social pressures—but you don’t have to handle it alone. Take advantage of student support services, whether it’s counselling, peer support groups, or even just reaching out to a trusted professor or friend. Make the most of these support systems—they’re there to help you navigate university life.

FoMO at Uni No More

Ultimately, every student experiences moments of isolation, pressure, anxiety, and the feeling of missing out while balancing academics and adjusting to the new chapter. These feelings are natural, but it's important to recognize that you're not alone. It’s essential to make the most of the resources and support available to you, helping you thrive in your academic journey. By doing so, you don’t just survive—you grow and evolve.