FOMO and Spring Break: What to Do When It Feels Like Everyone’s Having More Fun
Let’s be honest, spring break can be a weird time. It’s supposed to be a break, but sometimes it feels like a competition: Who’s going where? Who’s hanging out with who? Who’s posting the most perfect beach sunset on Instagram?
If your phone is flooded with people doing “amazing” things and you’re feeling left out, you might be experiencing FOMO - the Fear of Missing Out. And guess what? That feeling is totally valid, but it doesn’t have to ruin your break.
Here’s how to handle spring break FOMO and protect your mental health:
1. Remember: Social Media = Highlight Reel
Most people only post the best moments of their lives. That trip might’ve had stress, arguments, or boredom, but you’re only seeing the pretty parts. Just because it looks like fun doesn’t mean it was perfect.
Try this: Take a break from social media for a day or two. Notice how you feel when you’re not comparing yourself to someone else’s filtered life.
2. Check Your Inner Voice
It’s easy to spiral into negative thoughts: “I’m boring. I have no friends. I’m wasting my break.” These thoughts aren’t facts - they’re feelings. And feelings can shift.
Try this: Write down three things you like about yourself that have nothing to do with being social or going on trips. Maybe it’s your creativity, your sense of humor, or how you support others.
3. Make Your Own Kind of Fun
Your break doesn’t have to look like anyone else’s to be meaningful. Doing things that bring you joy, whether that’s baking, painting, binge-watching a show, or reorganizing your room still counts.
Try this: Make a mini “spring break bucket list” just for you. Think of 3-5 things you’ve been wanting to do for yourself, no pressure, no perfection needed.
4. Connect in a Way That Feels Good
Maybe you're not on a group trip, but that doesn’t mean you have to isolate. A quick text, FaceTime with a friend, or even chatting with a sibling or parent can help you feel more grounded.
Try this: Reach out to one person you enjoy talking to and start a low-key convo. Chances are, they’re feeling some FOMO too.
5. Talk It Out
If the FOMO starts to feel overwhelming or turns into sadness or anxiety that won’t go away, it’s okay to ask for help. Talking to a trusted adult, therapist, or virtual mental health provider can help you feel seen and supported.
Try this: Write down what you’re feeling, and if you're open to it, share it with someone who’ll really listen - without judgment.
💬 Final Thoughts
FOMO is part of being human, especially during spring break when it feels like everyone is doing something cool. But this time is your time. You get to choose how to use it, and it doesn’t need to be Instagram-worthy to matter.
If you’re struggling, Bradley REACH is here to help. Our virtual mental health services are made for teens real support, whenever you need it.
Get Mental Health Care
We’d love to connect you or someone you know with mental health care. To refer a child/teen/adolescent or yourself, please call (877) 992-2422 or click here to make a referral. Bradley REACH’s expert teams of psychologists, psychiatrists, social workers, and nurses provide intensive mental health care and therapy to teams and families, virtually, in New England, Massachusetts, Connecticut, New Hampshire, Rhode Island and Florida.
DISCLAIMER:
The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.
If you or your child are in crisis or experiencing mental health problems please seek the advice of a licensed clinician or call 988 or Kids Link in Rhode Island.
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