8 Techniques to Practice Self – Compassion: The Path to Wellbeing

Self-Compassion is a powerful evidence-based technique that has some amazing benefits:

• Boosts Mental Health: Research shows that self-compassion leads to greater emotional resilience, accurate self-concepts, and more caring relationship behavior.
• Reduces Stress and Anxiety: Being kind to yourself during challenging times helps calm your nervous system and reduces anxiety.
• Enhances Well-Being: Self-compassion fosters a positive mindset, leading to improved overall well-being and life satisfaction.

In an article by Dr Emma Seppala of Standford University, the Center for Compassion and Altruism Research and Education, she says, “Though the term “self-compassion” may sound like self-indulgence or may feel like a weakness, it is actually the secret to resilience, strength in the face of failure, the ability to learn from mistakes and to bounce back with greater enthusiasm.

Self-compassion involves treating oneself as one would a friend, being more mindful, and understanding our situation in the context of a larger human experience. When we can be more understanding and gentler with ourselves, identify less with the emotions that surround our mistakes, and understand that failure is a normal part of the larger human experience, we become stronger and more successful in the long run.”

(ref: The Scientific Benefits of Self-Compassion – The Center for Compassion and Altruism Research and Education (stanford.edu) )

So, how do you get started? (Self-Compassion is a deep practice that you need to attend to on a daily basis – it is actually a mindset and relationship with yourself). The following 8 techniques though, will get you moving in the right direction and give you an idea of what is involved:

How to Practice Self-Compassion: 8 Techniques

1. Self-Kindness: Treat yourself as you would a friend. Be understanding and gentle when you face setbacks or mistakes.
2. Common Humanity: Remember that everyone experiences failure and pain. You’re not alone; we’re all in this together.
3. Mindful Approach: Observe your experiences without judgment. Be curious and open to the present moment.
4. Self-Compassion Affirmations: Use positive statements like “I am worthy” or “I am enough” to reinforce self-compassion.
5. Mindfulness Practices: Engage in mindfulness meditation or mindful breathing to cultivate self-awareness and compassion.
6. Write a Self-Compassion Letter: Pen down a compassionate letter to yourself, acknowledging your struggles and offering kindness.
7. Practice Self-Soothing: Use soothing words and gestures to comfort yourself during difficult moments.
8. Combine Mindfulness and Compassion: Integrate mindfulness and compassion practices for a holistic approach to self-care.

Each one of these techniques has many levels of practice within it and you may apply multiple techniques to one problem.  For example, Self-Talk! We are all familiar with the inner voice and its endless comments on whatever we are doing. This self-talk is powerful and can have a significant impact on how we feel, what actions we take and how much success we experience.

Most people would strongly object if someone else talked to them in the way they talk to themselves. So the practice would first involve becoming mindful of your self-talk, becoming aware of its impacts and perhaps what it is seeking to achieve, and then learning to separate yourself from your self-talk and then to talk to yourself in a new empowering way. This is self-compassion in action.