Struggling? Take a Self Compassion Break
When life feels overwhelming, and emotions run high, it’s easy to fall into self-criticism. But what if, instead of being our harshest critic, we chose to be our greatest ally? This is where self-compassion comes in—a powerful tool to navigate life’s challenges with kindness and resilience.
Self-compassion, as defined by Dr. Kristin Neff, involves treating yourself with the same care and understanding you’d offer a dear friend. It’s about acknowledging your pain without judgment and offering yourself kindness in moments of struggle. Rather than motivating through shame or criticism, self-compassion fosters growth, courage, and connection from a place of positivity and support.
Introducing the Self-Compassion Break
One effective way to practice self-compassion is through the Self-Compassion Break, a short exercise developed by Dr. Neff to guide you through moments of difficulty. Here’s how it works
Acknowledge the Stressful Situation or Emotion
Take a moment to notice what you're feeling. Name the emotion or situation causing distress. This step is about awareness—recognizing, not suppressing, your experience.Acknowledge That This Is Hard
Say to yourself, “This is really hard,” or “This is a moment of suffering.” Give yourself permission to acknowledge pain without judging yourself or the situation.Recognize Common Humanity
Remind yourself that suffering is a shared human experience. You might say, “Everyone struggles; I’m not alone in this.” This helps dissolve feelings of isolation and connects you to the broader human experience.Offer Yourself Kindness
Place a hand on your heart or another comforting gesture, and say something supportive, such as:“May I be kind to myself in this moment.”
“I’m here for you.”
Use words that resonate with you and reflect the care you need. How would you speak to a good friend when they were struggling?
The Self-Compassion Break is a quick and meaningful way to approach life’s challenges with care and understanding. With practice, this skill can help you build a kinder, more supportive relationship with yourself.
You can also follow a guided version of the Self-Compassion Break narrated by Dr. Kristin Neff. Listen to it here.
