Self-Compassion#
Interpersonal EffectivenessWeek 6Practising self-compassion#
- Self-kindness
- Treat yourself with kindness rather than harshness
- Extend love & support to yourself in the same way you do to others
- Self-affirmation
- Validate feelings
- Acknowledge that you’re trying your best
- Let yourself take a moment
- Let yourself be happy
- Mindfulness
- Reflection on previous experiences
- Remember how far you’ve come
- Not ignoring inner pain, but not over identifying with shame
- Don’t take the blame when it’s not yours to take!
- Open, curious & non-judgemental attitude
- Allow yourself to be human; nobody is expected to be flawless
Remember: I am just as worthy as everyone else.
How to transform shame into self-compassion#
- Understand what shame is
- Shame is normal
- Shame is the brain’s way of dealing with disconnection or perceived ostracism
- Label shame
- It’s an emotion, not a fact
- Replace judgement with curiosity
- Hold your experience of shame with curiosity instead of judgement
- Try to shift into a more understanding perspective about your thoughts
- Acknowledge your inner critic
- Your inner critic likes to amplify your shame
- Remind yourself that you’re a work in progress & trying the best you can
- Think as if you’re helping someone else
- Practice what is helpful, not harmful
- Speak to yourself like a friend
- Ask yourself: what actions would help you to recover?
- Avoid perpetuating bad habits.
- Act constructively, not destructively
- Use constructive self-correction instead of self-punishment