Exercises to Increase Self-Compassion

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5 Exercises to Increase Self-Compassion

Many of us struggle with self-criticism and unrealistic expectations of ourselves. This can lead to negative moods, depressive symptoms, and struggles with anxiety or self-doubt. Self-compassion offers a powerful solution. It teaches us how to treat ourselves more kindly, giving ourselves grace when facing moments of stress, hardship, and suffering. Self-compassion consists of three components:

Self-kindness encourages us to be gentle with ourselves. Instead of approaching ourselves with harsh self-judgment or criticism, it encourages us to speak to ourselves as we would to a close friend: offering support, encouragement, understanding, and warmth.
Common humanity reminds us that everyone on this planet has something in common; we all have moments of suffering and imperfection. By reminding ourselves that we are not alone in our struggles, it can become easier to embrace our imperfections, foster connection with others, and reduce feelings of isolation.
Mindfulness is the practice of maintaining a non-judgemental awareness of our present moment thoughts and feelings. By learning to observe our internal experiences, we can acknowledge our suffering without becoming overwhelmed and fixating on it.

Self-Compassion Exercises

It can take work to build your ability to be kind toward yourself. Here are some ideas to help foster a practice of self-compassion in your daily life:

Self-Compassion Break: When you notice thoughts or feelings of self-criticism, take a moment for a few deep breaths. Acknowledge your feelings and consider reminding yourself of the following: “This is a moment of suffering. Suffering is part of being human. May I be kind to myself.”

Supportive Letter: Write a letter to yourself as if you were writing to a friend or family member who was facing a similar struggle. Notice the support, understanding, and encouragement that you would extend to this other individual and try to offer yourself this same warmth.

Mindful Self-Compassion Meditation: There are many meditations on the internet that focus on self-compassion or practice the following for a brief moment of compassion: close your eyes, take a few deep breaths, and visualize yourself surrounded by a glowing ball of warmth and kindness. With each exhale, envision the feelings of compassion washing over you. See if you can extend this vision of warmth and kindness to fill the room you are in; the city you are located in, and finally, the entire world. Rest in the feelings of compassion and comfort.

Gratitude Journaling: At the end of each day, consider taking a moment to write down or reflect on 1-3 things you are grateful for or appreciate about yourself. This could include personality traits, accomplishments, or moments when you handled a difficult situation in a positive way. Tune into any warm sensations that arise from your reflection.

Affirmations: Affirmations are short statements you can write to yourself to remind yourself of your goals of self-compassion. Create a list of these statements, such as “I am enough,” or “I am doing my best.” Repeat these affirmations each day or write them on notes and leave them around your living space to reinforce a kinder self-perception.

Incorporating self-compassion into your daily life can have beneficial impacts on your well-being. By cultivating a more compassionate and kind relationship with ourselves, we can navigate life’s challenges with more ease.

Self-Compassion and Counselling

Still feeling challenged at increasing your self-compassion on your own? OK Clinical Therapy Group has many wonderful counsellors who are accessible online, in person at our various 8 locations across BC, and at flexible times including evenings and weekends. Any of our counsellors would be happy to assist you with your self-compassion journey or any other struggles you may be facing. You can read more about some of them here, or feel free to text or call 250-718-9291, and we’ll get you connected with the best counsellor to fit your needs. You can also email us at [email protected].