Self-Compassion and Your Mental Health
1/29/2025
By: Michelle Solomou, LCSW-RWhat is self-compassion?
- Kindness to yourself: Express kindness and understanding to yourself when you make a mistake, rather than judging yourself harshly.
- Recognizing the inner critic: Acknowledging that sometimes we are doing the best we can and show yourself patience and understanding.
- Humanity: Recognize you are human, and humans are imperfect, and remember you are not alone in your struggles.
- Mindfulness: Observe your emotions and thoughts without judgment or denial.
While we may be quick to offer a friend compassion and kindness, providing this same understanding and reassurance to ourselves isn’t always as easy. If you tend to criticize your thoughts and actions and often are harsh on yourself, you are not alone. Self-criticism is often at the root of mental health challenges including anxiety, stress, and depression.
Research has shown that self-compassion can be beneficial to your mental health. Kristin Neff, PhD, an expert in self-compassion, indicates that people who are kinder to themselves are less likely to experience anxiety, stress, and depression. Research has also shown that self-compassion can help regulate emotions, reduce symptoms of stress, depression, anxiety, and PTSD. Those who practice self-compassion are more likely to be optimistic and happy.
Here are some benefits of practicing self-compassion:
- Increased performance: Criticizing yourself for failing at something will not help you succeed in future attempts; it often increases future anxiety instead.
- Increased motivation: Studies show that students who practice self-compassion report an increased motivation to address mistakes.
- Greater resilience: Self-compassion helps you ‘bounce back’ more quickly from difficult times.
- Improved relationship satisfaction: Being kinder and more patient with yourself allows you to show up to your relationships differently.
How to practice self-compassion:
- Shift your perspective: Think about how you would talk to a friend in the same situation and practice being that compassionate with yourself.
- Positive self-talk: Recognize and challenge your inner critic. Notice what you say to yourself when feeling negative and the tone of voice you use.
- Supportive touch: Physical touch can be comforting during times of stress. Use deep breathing exercises and place your hand over your heart.
- Positive affirmations: You can shift negative thinking by reminding yourself “I am doing the best I can”, and “I am human, and humans make mistakes.”
- Journaling: Keep a journal to help you process difficult situations.
Practicing self-compassion takes effort, but it is achievable. Rather than dwelling on past mistakes, learn how to grow from them. When stressful situations arise, we can bring calmness and reassurance which can lead to increased well-being and resilience.
Behavioral Health Partners is brought to you by Well-U, offering eligible individuals mental health services for stress, anxiety, and depression. Our team of mental health professionals can accurately assess your symptoms and make recommendations for treatment. To schedule an intake appointment, give us a call at (585) 276-6900.
References:
Coelho, S., and Smith, J. (2022) The Benefits of Self-Compassion. PsychCentral
Harvard Health Publishing, Harvard Medical School. (2004) The Power of Self-Compassion
Neff, K.D. (2023) Self-Compassion: Theory, Method, Research and Intervention. Annual Review of Psychology, 74 (1), 193-218. http://doi.org/10.1146/annurev-psych-032420-031047