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5 CBT Tools to Stop Comparing Your Summer to Everyone Else’s

Two coffee cups, one with latte art, and a glass of water on a white tray. Silver spoon beside on a marble table.
By Rebecca, CBT Therapist cbtbournemouth.com rebeccacoxcbt.co.uk

☀️ Ever feel like everyone else is having the perfect summer… except you? ☀️

From Pinterest worthy picnics to sun soaked getaways, social media can make it seem like other families have it all together. But here’s the truth: those perfect snapshots are just moments, not the whole story.


CBT can help you stop comparing, quiet that inner critic, and enjoy the summer you actually have.


5 CBT Tools:

1. Thought Labelling

When you notice a thought like “I’m not doing enough for my kids”, label it: “This is a comparison thought.”

Two clusters of colorful speech bubbles with text, depicting a comparison. Left side is dark, right side is bright. "Vs." in the center.

Labelling helps create distance between you and the thought.


2. Reality Testing

Ask yourself: “Do I have the full story here?” That perfect beach photo might have been taken during a rare calm moment in a chaotic day.


Beige fabric question mark floats on a light gray background, creating a soft, airy, and curious mood.

3. Values-Based Planning

Plan summer activities based on your family values not internet trends.If connection matters more than perfection, a board game night can be just as magical as a day trip.


Three vertical pastel columns with checkboxes titled Connection (pink), Fun (green), and Rest (orange) on a beige background.

4. Limiting Scroll Time

Set intentional “scroll windows” each day. Less exposure to comparison triggers = more mental space for what really matters.

Smartphone screen displays a "15 minutes" timer. Colorful abstract waves in yellow, orange, and teal surround the phone. Vibrant and dynamic.


5. Practising Self-Compassion

Notice your effort, not just outcomes. Remind yourself: “I’m doing the best I can with what I have today.”


💬 Are you looking for tailored support to manage mum guilt and enjoy your summer more from a qualified, experienced BABCP accredited therapist who gets the struggle of juggling parenting and work? I offer private, BABCP-accredited CBT therapy online across the UK and in person in Dorset. Flexible, evidence-based, and focused on you.


 
 
 
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