Engage in a 5-minute ‘Self-Compassion Break’ when stressed or facing difficulty. This involves acknowledging your struggle (mindfulness), remembering that suffering is part of the human condition (common humanity), and offering yourself kindness through supportive touch and words, which helps to calm the nervous system and build resilience.
Actively cultivate self-compassion as the antidote to harsh self-criticism, as it is linked to better physical and emotional health by activating the parasympathetic nervous system, leading to calmness, lower cortisol, and improved sleep.
Avoid judging yourself for being self-critical or beating yourself up for beating yourself up. Recognize that self-criticism often stems from a natural, albeit counterproductive, attempt to stay safe and motivate change, and instead, have compassion for this innate threat defense response.
Approach self-improvement with the mindset of a compassionate coach who believes in you, offering encouragement and support to learn from mistakes and improve, rather than using harsh criticism, which is more effective and sustainable for change.
Cultivate both ‘fierce’ self-compassion (motivation for change) and ’tender’ self-compassion (self-acceptance) in balance. Regularly assess what you need in the moment—more acceptance or more motivation—to maintain overall health and well-being.
Pause regularly throughout your day, especially when feeling overwhelmed or engaging in unhelpful behaviors, and ask yourself, ‘What do I really need in this moment to be healthy, happy, and whole?’ This simple question can guide you toward more supportive actions like rest or a cup of tea.
Instead of trying to shut down your inner critic, acknowledge its intention by saying, ‘Thank you, self-critic, I know you’re trying to help.’ Then, invite it to express its concerns in more constructive terms, allowing you to extract useful information without being overwhelmed by harshness.
Choose to be your own ally rather than an enemy in your mind, especially when facing life’s difficulties. Supporting yourself makes you stronger, more competent, and better able to cope with challenges, whereas self-criticism undermines your strength.
When practicing self-compassion, use language that feels comfortable and authentic to you, rather than overly sweet or unbelievable phrases. This prevents internal conflict and allows you to genuinely intend to be more supportive toward yourself, even with phrases like ‘May I start to be kinder to myself.’
When struggling, consider what you would say to a beloved friend in the exact same situation. Use this perspective to offer yourself words of kindness, support, and care, helping to foster a more compassionate internal dialogue.
Consider incorporating AG1, a daily health drink, into your routine to support digestion and enrich your gut microbiome with beneficial bacteria. This can positively impact overall well-being, mood, and physical health, especially during winter.