Follow These Self-Compassion Techniques to Exit the Slump

Do you often find yourself being too hard on yourself when things don’t go as planned? You are definitely not alone! We are often focused on achieving goals and meeting expectations, which can lead to feelings of inadequacy and self-criticism when we fall short. This negative self-talk can create a cycle of negativity that keeps us stuck in a slump. Practicing self-compassion can help us break free from this cycle and cultivate a kinder, more nurturing relationship with ourselves. But what are some techniques we can follow?

What Is Self-Compassion?

Self-compassion involves treating oneself with the same kindness and understanding as one would treat a close friend. This differs from self-esteem, which often fluctuates based on comparisons with others. Self-compassion, however, remains consistent over time as it is not based on comparisons. Some misconstrue it as self-pity, but it actually involves acknowledging one’s humanity, including moments of difficulty and suffering, with kindness and acceptance. It doesn’t mean avoiding change. Rather, it creates space for learning and growth without harsh self-criticism. Therefore, it includes forgiving oneself, accepting flaws, and showing kindness towards oneself.

Why Is It Important to Practice Self-Compassion?

Psychologist Kristin Neff’s research over two decades ago revealed the significant role of self-compassion in enhancing resilience and mental well-being. Cultivating self-compassion enables individuals to bounce back from setbacks faster, experience less depression, anxiety, and rumination, and boosts motivation for various goals.

What Are the Components of Self-Compassion?

Self-compassion comprises three components:

1. Show yourself kindness: Encouraging positive self-talk and extending the same kindness to oneself as one would to others.
2. Acknowledging humanity. Knowing that everyone experiences difficulties and setbacks, fosters a sense of connection rather than isolation.
3. Being Mindful. Being present with oneself to understand emotions and needs, is essential for practicing self-compassion.

What Are Some Self-Compassion Techniques?

Some self-compassion techniques we recommend are:

Try Journaling

Keeping a self-compassion journal provides individuals with a space to reflect on their experiences and emotions with kindness and understanding. In this journal, individuals can explore difficult situations they are currently facing and delve into how they can approach them with greater mindfulness and self-compassion. By asking and answering questions about how to be more mindful and compassionate towards oneself, individuals can gradually shift their internal dialogue from one of self-criticism to one of self-compassion. This ongoing practice fosters resilience and emotional well-being, ultimately leading to greater long-term success and fulfillment.

Meditate

Engage in guided meditation sessions focusing specifically on self-compassion. These sessions often involve practices that encourage mindfulness and staying present in the moment. Through these meditations, individuals are guided to pay attention to their inner dialogue and cultivate self-compassion phrases like “May I be kind to myself.” By regularly engaging in such practices, individuals can become more attuned to their emotions and develop a more compassionate mindset towards themselves.

Take a Break

When feeling overwhelmed or down on oneself, taking a self-compassion break can be incredibly beneficial. This involves physically comforting oneself by placing a hand on the heart, which has been found to release oxytocin, a hormone associated with feelings of calmness and connection. During this break, individuals are encouraged to acknowledge their difficult feelings without judgment and remind themselves that it’s okay to experience such emotions. By focusing on deep breathing and allowing oneself to sit with these feelings without trying to change them, individuals can create space for self-compassion to flourish. Additionally, identifying what one needs at that moment and problem-solving from a place of love and kindness can further enhance self-compassion and emotional well-being.

Write Yourself a Letter

Another effective way to cultivate self-compassion is by writing a letter to oneself from the perspective of a close friend. This exercise allows individuals to practice offering themselves compassionate dialogue, which may feel unfamiliar at first. By imagining what a supportive friend would say in response to their struggles or setbacks, individuals can begin to internalize self-compassion statements such as “I am good inside” and “I am allowed to make mistakes.” Over time, this practice helps individuals develop a more compassionate and understanding relationship with themselves.

Will you be trying out any of our recommended self-compassion techniques?

You might also want to read: Brain Health Habits to Improve Mental Health