In this solo episode, Katie discusses comparison and what research says about why we compare ourselves to others and how we can let go of comparison.

When is the last time you compared yourself to others?

We’ve all heard the saying, comparison is the thief of joy-well, This episode is all about reclaiming your peace and joy from the trap of comparison!

So why do we compare? Research says a lot about this! A study all the way back to 1954 by Leon Festinger, tells us that it’s part of our human nature to evaluate ourselves. This study tells us that it can give us a sense of belonging and help to gauge success.

We can compare in two different ways:

upward comparison- Ie. You view someone as better than you are

downward comparison- you view someone as worse off than you are or less than you.

There are a few psychological functions that happen when we compare: when we compare to someone worse off than us it can give us a boost in our self esteem. Comparing to someone we view as better than us can give us self- motivation, or inspire us to improve ourselves (Krizan, Z, 2018).

Another big reason why we compare so much is social media! Research shows that social media often leads to upward comparisons. These types of upward comparisons can lower our self- esteem and mental health and it can lead to envy, depression, and seeking validation from others.

When we start going down the road of envying someone else for how they look, of what they have, or what their circumstances are- we lose our sense of our unique purpose, sight of what our strengths are and essentially we start to lose ourselves. Seeking validation from others will lead us to trying to prove our worth to other people and then in turn it can

A study by Vogel, 2014 found that consistent social media users tend to have lower levels of self- esteem.

Ways to let go of comparison:

1. Practice Gratitude (Emmons, R).
2. Be aware of your environment and who you surround yourself with
3. Limit social media use or make changes to the accounts you follow
4. Setting goals for yourself that focus on self- growth, purpose and connection (Deci & Ryan).

All this to say, I encourage you to slow down and be aware of when you are comparing yourself. Ask yourself, what areas of life do you most often compare yourself in? What would I pursue if I wasn’t trying to catch up with where everyone else is or trying to impress others?

Think about those questions this week and let go of the load of comparison! You are not competing with anyone- life is not a race, it’s a journey. Enjoy the moments and the journey and do not let comparison steal your joy!!

Research:

Emmons, R. (2010). Why Gratitude is Good. Retrieved from https://greatergood.berkeley.edu/article/item/why_gratitude_is_good

Festinger, L. (1954) A Theory of Social Comparison Processes. Human Relations, 7, 117-140. http://dx.doi.org/10.1177/001872675400700202

Vogel, Erin & Rose, Jason & Roberts, Lindsay & Eckles, Katheryn. (2014). Social Comparison, Social Media, and Self-Esteem. Psychology of Popular Media Culture. 3. 206-222. 10.1037/ppm0000047

Krizan, Z. (2018, March 28). Social Comparison. Oxford Research Encyclopedia of Psychology. Retrieved 29 May. 2025, from https://oxfordre.com/psychology/view/10.1093/acrefore/9780190236557.001.0001/acrefore-9780190236557-e-251.

In this solo episode, Katie reflects on happiness and how it is a choice. Katie discusses the importance of being intentional about happiness and shares practical strategies on how you can practice being intentional with your own happiness.

"Rejoice always, pray continually, give thanks in all circumstances"

1 Thessalonians 5:16

Often we think that happiness just happiness just happiness just happens or it occurs based on our circumstances. After reflecting on the above scripture Katie shares some thoughts around happiness and how we can be intentional on how to increase our happiness despite what circumstances we may be experiencing.

1. The world says that happiness is when everything is going well- choose to be happy with whatever you are going through
2. We all have circumstances that we would like to wish away or we say to ourselves " when this gets better then I will be happy" Your happiness cannot depend on circumstances- if it does, then you are not in control of your life. You decide your happiness or unhappiness- you decide how you show up in life- don't give that power to your circumstances or to other people.
3. Practice gratitude: there is ALWAYS something to be grateful for.
4. Serve others/volunteer! I've found that when going through difficult times, choosing to serve others always lifts me up! It helps me to realize all the things I take for granted or have to be grateful for
5. Resilience: learning to stand in the midst of your circumstances and persevere. Stand and keep showing up (even if it's all you can do) keep doing it, it builds resilience
6. Faith: relying on someone bigger than yourself. Surrendering the things that you cannot control to God
7. Movement: creating a routine where movement is part of your daily life. When you move you feel better physically and when you feel better physically, it helps improve your mental health and mood.
8. Nature- get outside! Being out in nature has tremendous health and wellness benefits! An article by the Canadian Psychology Association, showcases various studies that show up how natural experiences can enhance our well being, which in turn help us to cope with normal stressors and maintaining a positive outlook (Ibrahim, Y., Johnson, S., 2024).
9. Only 1-10 minutes outside can help boost your attention, reduce feelings of stress and improve your mood (Ibrahim, Y., Johnson, S., 2024).
10. Get outside, walk around the block, go for a 5 or 10 minute walk on your lunch break

This week, be intentional about how you show up for yourself and those around you! Choose happiness, surrender the things you cannot control- SMILE.

Article referred to in the episode:

(Ibrahim, Y., Johnson, S., 2024). Psychology Works Fact Sheet: Benefits of Nature Exposure. (Ibrahim, Y., Johnson, S., 2024). ; Posted on April 15, 2024. https://cpa.ca/psychology-works-fact-sheet-benefits-of-nature-exposure/#:~:text=Self%2Dregulation%3A%20Nature%20helps%20us,et%20al.%2C%202020).

How to get in touch with Katie:

Instagram: @heartinhomeliving

Email: heartinhomelivingpodcast@gmail.com

In this solo episode, Katie reflects on time and the importance of being intentional with how we spend our time.

The episode includes the following talking points:

“Since time is the one immaterial object which we cannot influence- neither speed up nor slow it down, add to nor diminish- it is an imponderably valuable gift.”

-Maya Angelou

Topics Discussed:

- Being intentional with our time

- The busyness of life- what are we busy with?

- Necessary and purposeful busy vs. distractions

- Making time for the things and people that are important to us

- How we spend our time and who we spend our time with

- Being present in our day to day lives; enjoying the moment

- How much time we spend on technology

- How and when do we show up for others?

- What are our priorities – how do we determine what and who gets our time?

- Does your purpose and what you’re spending your time doing align?

- Work/ life balance

- How to process regrets of times that we have not managed our time properly

- This week, start slowly and aim to have awareness of your time and how you could manage it better.

- The people you spend your time with, often influence the person that you will become. Be intentional with who you spend your time with.

“Do the best that you can until you know better, then when you know netter, do better”

-Maya Angelou

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