Dealing With The Fear Of Missing Out (FOMO) In Your Sobriety

Finding Fun in Sobriety: How to Overcome FOMO and Embrace a Sober and Happy Life

When I first got sober, I was haunted by FOMO (fear of missing out). Scrolling through social media, I’d see friends out at bars, laughing, living it up. I’d planned a quiet evening with a favorite meal and Netflix, but the night was ruined by one glance at my phone. Sound familiar? Early recovery can feel like a big invitation to boredom, and we’re often convinced that we’ll never have fun again. But that doesn’t have to be the case.

For many in early recovery, the thought of missing out on parties, drinks, and social events brings a wave of dread and even regret. Social media can fuel that sense of loss, especially when it feels like the world is having a good time while you’re left behind. But a sober life doesn’t have to be boring. You can experience more fun, fulfillment, and connection than ever before.

In this article, I’ll share strategies to shift your mindset and replace FOMO with genuine joy in recovery.

How To Combat FOMO In Recovery

1. Control Your Social Media Experience. Social media can be one of the biggest FOMO triggers. If seeing photos of parties and bar nights brings up tough emotions, it’s time to take control of your feed. You don’t have to unfollow or “unfriend” anyone, but unfollowing old drinking buddies will keep their posts from popping up. Instead, start adding uplifting content to your feed. Follow sober groups, recovery advocates, and friends who bring positivity. Your online world can be a source of motivation and encouragement rather than temptation.
2. Connect with Positive People. Sobriety often means leaving old social circles behind, but this can be an opportunity to build a stronger support network. If there are people in your life you drifted from during your addiction—positive influences and sober friends—reach out to them. A quick message reconnecting and sharing that you’re now sober can open doors to new friendships and activities that don’t revolve around drinking.
3. Explore New Activities for Genuine Fun. For many of us, fun and drinking have been tied together for so long that we’ve forgotten what we enjoy outside of them. Reclaiming your authentic interests is a huge part of sobriety and can be surprisingly exciting. Ask in recovery groups or search online for ideas—sober meetups, hiking groups, art classes, fitness events, and more. Challenge yourself to try something new each week, and don’t be afraid to fail; the key is to rediscover your true passions.
4. Face Challenges Like Social Anxiety. If social anxiety feels like an obstacle to enjoying sober events, know that you’re not alone. Many people in recovery experience heightened social anxiety, especially without “liquid courage.” If you’re heading to a sober event, contact the organizer beforehand and introduce yourself. Explaining your situation can be helpful—they’ll likely understand and be willing to introduce you to others when you arrive. Volunteering to help set up or arrive early can allow you to ease into the space and meet people gradually.
5. Find Sober Running Buddies. Having a few sober friends to invite you to events or explore new activities together makes all the difference. To start, exchange numbers with people you meet at sober events and be open about your goal of staying connected with sober friends. Building this network over time will make it easier to enjoy outings without the stress of going it alone. In time, your new friendships will bring a sense of joy and belonging that you likely never experienced in drinking circles.

Creating A Life Better Than Any FOMO

Early recovery may trigger feelings of FOMO and loss, but those emotions don’t last forever. With small adjustments to your social life, mindset, and activities, you can create a life that brings more joy than any night out ever could. By building a positive online space, connecting with supportive people, and exploring your interests, you’ll find that sobriety opens doors to lasting fun and fulfillment.

If you’re ready to discover more strategies to overcome FOMO and create a fulfilling sober life, listen to the full episode of the Sober and Happy Podcast.