Self-Compassion Thinking

We all have a part of our brain that tends to be self-critical, offering commentary on various aspects of our lives. This inner voice often highlights our flaws, critiques our actions, and imposes negative labels, leading to feelings of guilt, shame, regret, anger, anxiety, insecurity, and dissatisfaction. However, there are tools available to help us recognize and understand these self-critical thoughts, allowing us to distance ourselves from them and respond with greater compassion.  Self-compassion means treating ourselves with kindness and understanding, especially when we face challenges or setbacks. Rather than being harshly judgmental, we can encourage and support ourselves during tough times. This approach fosters positive change not from a place of inadequacy, but from a genuine concern for our well-being and happiness. Practicing self-compassion has been shown to decrease depression, anxiety, stress, and shame, while enhancing happiness, life satisfaction, confidence, and overall physical health.  Follow the steps below to start lessening the tension from self-criticism now!
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The Self-Compassion Exercise
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Self-Critical Thinking

• What is the trigger? (i.e., a situation, thought, emotion or physical sensation)
  
• What is the self-critical part of me saying?
  
• What tone of voice is it using?
  
• How much do I initially believe the self-critical thoughts (0%-100%)?
  
• What emotion(s) am I feeling? (Rate intensity of emotion 0%-100%)?
  
• What physical sensations or behaviors go with these feelings?
  

Compassionate Thinking

• Pause. Take a few slow, deep breaths. Imagine grabbing the self-critical thoughts, pulling them out of your mind and setting them aside.
  
• Think of someone who embodies compassion. What would they have to say about this?
  
• What advice would I give to a person I deeply care about who was thinking this way?
  
• What does the compassionate part of me want to say to the self-critical part?
  
• What are some other ways of viewing this situation that might be more realistic, kinder or more helpful to me?
  
• If my brain is blowing the severity of this out of proportion, then consider the following: How will I feel about this in 1 week, 1 month or 1 year? If it won’t matter much then, can I let go of it now?
  
• What can I do to cope and look after myself now?
  

Compassionate Conclusion

• If I were to condense and summarize my compassionate thinking statements, what is a more compassionate and helpful conclusion to replace the self-criticism?
  
• How much do I believe the self-critical thoughts now (0%-100%)?
  
• How intense is my initial main emotion now (0-100%)?