The Benefits of Practicing Self-Compassion
Many people are able to show kindness and understanding toward others, yet struggle to extend the same warmth to themselves. Self-compassion is the practice of treating ourselves with the same acceptance that we would offer loved ones. Research shows that self-compassion can have powerful benefits for mental health and overall well-being, including:
Reduces Anxiety and Depression
Self-compassion is strongly linked to being a buffer against depression and anxiety (Lopez et al., 2018; MacBeth & Gumley, 2012, as cited in Dreisoerner et al., 2021). By responding to mistakes or setbacks with understanding rather than harsh self-criticism, people experience less rumination and emotional distress (MacBeth & Gumley, 2012).
Helps to Improve Resilience
Practicing self-compassion helps individuals recover more effectively from life’s inevitable challenges. It promotes emotional stability and increases resilience when in stressful situations (Neff & Germer, 2017). Additionally, it can help to lower cortisol levels due to inducing a stress relieving response (TEDx Talks, 2013).
Enhances Motivation and Growth
Contrary to the fear that being kind to ourselves when perceiving failure makes us “lazy,” research suggests the opposite: it can actually lead to a lowered amount of procrastination (Williams et al., 2008, as cited in Dreisoerner et al., 2021) and motivates us in a self-improvement direction (Breines & Chen, 2012).
Supports Physical Health
Self-compassion has even been linked to healthier behaviours, such as improved sleep, regular exercise, and better stress management, all of which support long-term physical well-being (Sirois et al., 2015).
Takeaway
Self-compassion is not about avoiding the reality of failures. Instead, it means facing failures with kindness as opposed to our own inner critic. By practicing self-compassion, we can reap the mental and physical benefits mentioned in this article and live more peacefully. If you are reading this and thinking that this skill may be easier said than done, you are not wrong! Practicing self-compassion typically takes much awareness and routine practice to change the problematic patterns long-term. A skilled therapist can help you to foster the mindfulness and inner dialogue necessary to help make lasting positive changes.
Written by Jessa Marcenko, Registered Provisional Psychologist, founder of Hope Psychology
References
Breines, J. G., & Chen, S. (2012). Self-compassion increases self-improvement motivation. Personality and Social Psychology Bulletin, 38(9), 1133–1143. https://doi.org/10.1177/0146167212445599
Dreisoerner, A., Junker, N. M., & Van Dick, R. (2021). The Relationship Among the Components of Self-compassion: A Pilot Study Using a Compassionate Writing Intervention to Enhance Self-kindness, Common Humanity, and Mindfulness. Journal Of Happiness Studies, 22(1), 21–47. https://doi.org/10.1007/s10902-019-00217-4
MacBeth, A., & Gumley, A. (2012). Exploring compassion: A meta-analysis of the association between self-compassion and psychopathology. Clinical Psychology Review, 32(6), 545–552. https://doi.org/10.1016/j.cpr.2012.06.003
Neff, K. D., & Germer, C. K. (2017). Self-compassion and psychological well-being. In J. Doty (Ed.), Oxford handbook of compassion science (pp. 371–386). Oxford University Press.
Sirois, F. M., Kitner, R., & Hirsch, J. K. (2015). Self-compassion, affect, and health-promoting behaviors. Health Psychology, 34(6), 661–669. https://doi.org/10.1037/hea0000158
TEDx Talks. (2013, Aug 11). The Space Between Self-esteem and Self Compassion: Kristin Neff at Tedxcentennialparkwomen [Video]. Youtube. https://www.youtube.com/watch?v=IvtZBUSplr4