Actively practice compassion towards yourself, recognizing it as a crucial ingredient for a happier and healthier life, and the antidote to harsh self-criticism. This mindset makes you stronger and more competent when facing life’s difficulties.
Choose to be an ally to yourself, offering support and belief, rather than an enemy who cuts you down or shames you. This internal support system makes you stronger and more capable of dealing with life’s challenges.
Develop self-compassion by integrating three core components: mindfulness (aware observation of your pain), kindness (a warm, caring response to your suffering), and common humanity (recognizing that imperfection and struggle are universal human experiences).
Drive personal change and goal achievement through encouragement and support, akin to a wise coach or compassionate parent, instead of relying on harsh self-criticism or shame. This approach is more effective and sustainable, fostering growth without negative side effects.
Balance “tender self-compassion” (unconditional self-acceptance) with “fierce self-compassion” (the active energy to change harmful behaviors or strive for goals). Both are essential for holistic well-being and effective motivation.
Regularly pause and consciously ask yourself, “What do I really need in this moment to be healthy, happy, and whole?” This simple question helps identify and address your genuine needs, with the answer often revealing itself over time.
Consciously “reparent” yourself by consistently treating yourself with fairness, kindness, encouragement, and support, even if your childhood lacked these elements. This practice helps you cultivate feelings of worthiness and safety as an adult.
Instead of trying to silence your inner critic, acknowledge its underlying intention to help (“Thank you, self-critic, I know you’re trying to help”) and then request it to communicate in more constructive and supportive terms.
Implement a short, 5-minute “self-compassion break” during moments of stress or difficulty, intentionally bringing in mindfulness, common humanity, and self-kindness through supportive words and touch. This helps calm the mind and foster self-support.
When feeling upset, intentionally place your hands on your heart, belly, or face, or give yourself a hug. This physical gesture bypasses the mind and activates the parasympathetic nervous system, promoting physiological calm.
Be mindful of your internal dialogue and externalized self-talk, especially in front of children, to model positive self-compassion. This helps prevent them from internalizing negative self-criticism.
Caregivers should practice self-compassion in moments of stress and overwhelm by acknowledging their pain and offering supportive words (e.g., “This is so hard. I’m here for you.”). This not only helps the caregiver cope but also positively impacts the person being cared for through empathic resonance.
When experiencing diet setbacks or emotional distress, respond with self-compassion instead of self-criticism, which often triggers emotional eating. Self-compassion provides a healthier way to process pain and supports intuitive eating.
Dedicate 15-20 minutes daily to “me time,” engaging in an activity solely for yourself without distractions. This practice can significantly reduce stress and improve physical and mental health symptoms by lowering the body’s overall stress response.
Utilize available resources such as the “Mindful Self-Compassion Program” workbook, guided meditations, and research articles found on selfcompassion.org to deepen your understanding and practice of self-compassion.