Coping with Social Comparison in the Summer

By Jessy Weston, AMFT

Summer is a season often filled with social gatherings, vacations, and outdoor adventures. While this can be an exciting time, it can also trigger a feeling of being excluded. With social media feeds flooded with images of friends’ beach trips, concerts, and picturesque getaways, it's easy to feel like everyone else is having the time of their lives while you might be missing out. Here are some strategies to help you cope with social comparison and cultivate a healthier mindset during the summer months.

1. Limit Social Media Use

While social media platforms are great for staying connected, they can also create unrealistic expectations and comparisons. Try setting boundaries for your social media use:

● Designate specific times for checking social media rather than scrolling throughout the day.

● Take social media breaks by scheduling screen-free days or weekends.

● Unfollow or mute accounts that trigger negative feelings or comparisons.

2. Practice Gratitude

Gratitude is a powerful antidote to social comparison. Focusing on what you have rather than what you lack can shift your perspective and increase your overall happiness. Here are some ways to practice gratitude:

● Keep a gratitude journal where you write down three things you’re grateful for each day.

● Share your gratitude with others by expressing appreciation to friends, family, or

coworkers.

● Reflect on positive experiences from your past summers and appreciate the unique

moments you’ve had.

3. Connect with Friends and Family

While social media can create a sense of connection, nothing beats real-life interactions. Strengthen your relationships with those around you:

● Plan get-togethers with friends and family, such as picnics, game nights, or potluck dinners.

● Reach out to reconnect with someone you haven’t spoken to in a while.

● Join local groups or clubs that align with your interests to meet new people and form new

connections.

4. Accept and Embrace Your Own Pace

Everyone’s journey is different, and it’s important to remember that your summer doesn’t have to look like anyone else’s to be fulfilling

● Set your own goals for the summer, whether that’s reading a certain number of books, learning a new skill, or simply relaxing and recharging.

● Celebrate small victories and acknowledge your achievements, no matter how minor they may seem.

● Be kind to yourself and recognize that it’s okay to have quieter, more restful periods.

Social Media Comparison Burnout

By Megan allcock, LMFT

It seems these days that social media is somewhat unavoidable. We use it to connect with friends and family, share photos and updates, and promote our businesses, etc. However, with the rise of social media has also come the rise of comparison burnout. 

Comparison burnout is the feeling of inadequacy or self-doubt that comes from constantly comparing yourself to others. Whether it's comparing your looks, career, relationships, or even your travel experiences, social media has a way of making us feel like we are never doing enough or living up to the idealized versions of others' lives that we see online.

One of the main reasons for comparison burnout on social media is the curated and filtered nature of the content that we see. It’s important to remember that people tend to only post their highlight reels of their lives - the vacations, the promotions, the romantic dates, without showing the struggles and hardships that they may be facing behind the scenes. This creates a false sense of reality and sets unrealistic expectations for ourselves and others. 

Another challenge that contributes to comparison burnout is the constant need for validation through social media. We have a tendency to measure our self-worth by the number of likes and comments we receive on a post, instead of internal validation or celebration from close friends and family. 

So, how can we combat comparison burnout on social media? 

1. Awareness: the first step is to be aware and frequently reminded that social media is truly a highlight reel curated with the best moments. It is rarely, if ever, an accurate portrayal of someone’s life. 

2. Limit screen time: try your best to be mindful of how much time you spend online. Notice how you feel when you’re not scrolling, versus when you’re interacting with people in real life. 

3. Increase self-esteem: practice improving your self compassion and view of self. Try to remind yourself that you are good enough just the way you are and your worth is not related to the number of likes, followers, and comments you receive. Focus on the aspects of yourself that you love regardless of them showcased on social media. 

Comparison burnout on social media is something I see everyday as a therapist. The rise in social media usage has only increased this level of comparison that is impacting people’s mental wellness.. By being mindful of the curated nature of social media content, limiting our time online, and practicing self-compassion, we can create a healthier relationship with social media. Remember, you are more than your social media, and your worth is not defined by likes or followers.

The Power of Positivity

By Caitlin Nelson, AMFT

Prioritizing positivity about ourselves has taken a bit of beating over the years, in part due to the rise of social media. We are invited to compare ourselves, almost constantly, to the rose-colored images of other people’s lives. The impact this is having on our well-being has been tied to an increase in anxiety and depressive symptoms. Our ability to remind ourselves that social media is a highlight reel, rather than a true depiction of others, allows us to stay mindful of reality. It also allows us to cultivate an appreciation for the positive aspects of our own lives.

Feeling grateful increases our sense of satisfaction and our self-esteem. It can also decrease the felt impact from negative experiences. An easy way to begin focusing on the positives in your own life is to keep a gratitude journal. Gratitude journals have been shown to decrease stress, improve sleep, and increase self-awareness. Dedicate time throughout your week to document what you are grateful for and allow your positive sense of self to flourish.

Learn more about the impact of social comparison here.

Delve further into gratitude journals here.