Top Tips to Handle FOMO When Living Abroad Alone (Without Regret)

Let’s set the scene: You’ve landed in a new country, ready for the adventure of a lifetime.  You’re exploring bucket list destinations, meeting new people, growing in confidence, and getting that perfect Instagram shot. 

Life feels exciting and like you’re exactly where you’re meant to be until one day, you see your friends back home celebrating a birthday, going on a night out, or just hanging out without you and boom, the FOMO (Fear of Missing Out) hits, and it hits hard.

Dealing with FOMO is a very real part of living abroad, especially if you’ve moved solo in your 20s. One moment you’re thriving in a new country, and the next, you’re hit with the sudden realization that the life and people you once knew are continuing without you. 

FOMO is by far one of the most emotionally challenging aspects of moving abroad. It can make you doubt your decision, compare your life overseas to what you had back home, and feel like you’re missing out on everything important.

In this post, I’m sharing my honest go-to tips for coping with FOMO while living overseas, from someone who still works through it regularly.

Accept that FOMO is normal and more common than you think when living abroad

Trust me, no matter how much you’re loving your new life abroad, whether you’re happier, growing in confidence, or ticking off those bucket list moments,  FOMO still finds a way to sneak up on you and send your mind into a spiral. And that’s completely normal.

Feeling this way is more common than you’d think among people who are living far from home. Adjusting to your new life and a different social circle all while your old life continues without you can be tricky. You can’t just pop back home for a birthday, holidays, or spontaneous catch-up like you used to.

Sometimes it’s not the big events you miss, it’s the casual hangouts, spontaneous (and usually messy) nights out and inside jokes. That’s what really triggers the fear of missing out.

The first step in coping with FOMO is telling yourself it’s normal and to not let it overwhelm you. Rather than pushing it away or dreading the feeling, accept its part of the journey and that just shows how much you care.

Stay Connected Without Getting Overwhelmed

A balance which can be hard to figure out at first is staying connected with home without constantly comparing or over-consuming social media continent.

Fortunately, there are so many easy ways to stay connected with friends and family. From WhatsApp and FaceTime to DMs on Instagram. And if you’re like my dad who still uses a brick phone is not exactly a tech pro, even email works just fine. These apps are perfect for quick catch-ups, video calls, or what my friends and I like to call our daily “life debriefs.”

Of course, with time zones and busy schedules, it can be hard to talk as often as you’d like. But just because you’ve moved abroad doesn’t mean your friendships disappear. In fact, if a friendship stays strong through distance, that’s usually a sign it’ll last a lifetime.

That said, don’t feel like you need to be available 24/7. You’ll start to find times of the day that work naturally for you, your friends, and your family. And if you’re feeling overwhelmed, it’s okay to take a step back. You don’t need to be present available in two places at once.

Creating new routines and hobbies

Okay, now this one is easier said than done. And honestly? It bugs me when people casually say, “Just start a new hobby or find your passion.” Because that can be really frustrating especially if you’re already adjusting to a whole new country and trying to manage the ups and downs of everyday life

But it doesn’t have to be a flashy hobby like pottery, pilates, or running marathons (kudos to those who do!). It can be something simple that helps you feel grounded and gives you something to look forward to in your free time.

For me, that’s blogging. Writing has always been something I loved, and starting my blog gave me an outlet to process what living abroad is actually like. It’s been freeing and therapeutic, and even better, it’s helped me connect with others who feel the same way.

Even just committing to daily walks whether that’s during your lunch break or in the evening can help calm the FOMO spiral. Sometimes that is all you need, a few quiet minutes to reconnect with where you are right now.

4. Make Intentional Social Plans

One thing I’ve learned is that you can’t just wait around hoping someone will invite you out or that you’ll randomly meet people. Sometimes, you’ve got to put yourself out there and make plans — even if it feels a bit awkward or scary at first.

For me, that meant texting a coworker to grab coffee once a week or inviting a few new friends over for a casual dinner. It’s not about being super social all the time, but having a few things on the calendar that really help you feel connected.

Not only did I help the loneliness which I touched upon in “what Iwish I knew before moving abroad” but also gave me a sense of control. Instead of just watching life happen back home and feeling left out, I was actively creating my own moments here.

Final Thoughts

FOMO is tough — especially when you’re far from home and everything feels so new. But its normal and does get easier.

Finding a balance and creating routines that help you navigate those feelings can make a big difference.

Living abroad means you’re building a life that’s uniquely yours. And while you might miss some things back home, you’re gaining so much more — new connections, new adventures, and new moments that are just as meaningful.

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