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So often, summer feels like everyone else is having way more fun.

Your social media feed is full of vacations, epic parties, weddings, cottage weekends and perfectly posed family photos. It can seem like everyone is making incredible memories while you’re missing your school community and routine, just trying to get through another work week, or figure out what’s for dinner.

But here’s something worth remembering: social media isn’t real life. It’s a brief ‘best of’ reel. The pressure you might feel around summertime is real, but it’s just as important to protect your mental health when the sun is out and the weather is warm!

Spending too much time comparing ourselves to others online often leads to anxiety, lower self-esteem and feelings of loneliness.

The good news? A few simple habits can help you enjoy your own summer a little more and spend less time worrying about everyone else’s.

1. Remember That Social Media Is Just a Highlight Reel

Most people post their best moments, not the uneventful bits.

That beautiful vacation photo doesn’t show the airport delays. 

The smiling family picture doesn’t capture the arguments that happened earlier. 

The new job announcement doesn’t reveal months of stress and uncertainty.

When you find yourself comparing your life to someone else’s feed, remind yourself that you’re comparing your everyday life to someone else’s “best of.”

2. Set Scrolling Rules 

Many people reach for their phone without even knowing it.

Instead of checking social media throughout the day:

• Leave your phone in another room when you’re eating.
• Avoid scrolling immediately in the morning.
• Put your phone away at least an hour before bed to give your mind time to relax.
• Schedule specific times for social media instead of using it whenever you’re bored.

Even reducing your screen time by 30 minutes a day is a step in the right direction.

3. Get Outside Every Day

A bit of fresh air is one of the simplest ways to support your mental wellness.

You could:

• walk around the block
• take your dog for a stroll
• pull some weeds
• bike instead of drive
• take a hike
• enjoy your coffee outside

Spending time outdoors gives your brain a break from your digital devices. The summer is a great time to enjoy outdoor activities!

4. Focus on the Good

When you think “I wish I had a vacation like [Friend], ” “Everyone else seems happier,” or “I’m falling behind,” ask yourself this:

What are three things going well in my own life right now?

Refocusing on good things doesn’t remove the challenges, but it does help to shift your mindset to help you know that good things are happening.

5. Make Real-Life Connections

Online connections can’t replace face-to-face conversations.

This summer, make time for:

• coffee with a friend
• family barbecues
• local festivals/events
• volunteering

Having in-person interactions can support your mental health.

6. Have a “Normal” Summer

Being bored is sometimes okay; Not every weekend needs to be a crazy adventure.

Some of the healthiest days can just be:

• reading a book
• watching a movie
• cooking dinner
• hanging out with your pet
• chilling in your backyard

Life doesn’t have to be Instagram-worthy to be fulfilling.

7. Move Your Body for Your Mind

Summer often comes with pressure to achieve the “perfect body.”

Instead of exercising to meet someone else’s impossible expectations, focus on making you feel better about yourself. 

Try:

• swimming
• walking
• joining a local sports league
• yoga
• biking

Exercise every day (even just a little amount) reduces stress, improves sleep, helps you feel better physically and boosts your mood.

8. Sleep!

Longer daylight hours and busy activities can make it tempting to stay up late. However, sleep is one of the most important things you need.

Try to:

• stick with a bedtime schedule
• limit screens before bed
• keep your bedroom cool and dark
• avoid caffeine late in the day

Even one or two nights of bad sleep can affect your mood.

9. Logout When Social Media Doesn’t Help

Pay attention to how you feel after scrolling.

If certain accounts consistently make you feel anxious, angry, lonely or unhappy, think about unfollowing them.

Instead, fill your feed with accounts that make you feel better. Remember, you have full control over your online world.

10. Ask for Help When You’re Struggling

Everyone has difficult seasons.

If stress, anxiety or sadness is interfering with your life, you don’t have to try to manage it all on your own. Talking with a mental health professional, like the ones available through BounceBack^® Ontario, can be the free way you need to learn strategies to manage your life.

Build Healthy Habits This Summer with BounceBack^® Ontario

Summer doesn’t have to be perfect, but by following some simple routines in your life, things can get better. 

BounceBack^® Ontario can help. Our free program combines workbooks, online resources and telephone coaching to teach you skills that you can use every day.

Whether you’re a teen or adult, register for BounceBack® Ontario right now!