{"id":15602,"date":"2024-04-15T16:28:57","date_gmt":"2024-04-15T16:28:57","guid":{"rendered":"https:\/\/www.rochester.edu\/mindful\/?page_id=15602"},"modified":"2024-04-23T17:28:37","modified_gmt":"2024-04-23T17:28:37","slug":"self-compassion","status":"publish","type":"page","link":"https:\/\/www.rochester.edu\/mindful\/self-compassion\/","title":{"rendered":"Self-Compassion"},"content":{"rendered":"","protected":false},"excerpt":{"rendered":"","protected":false},"author":72,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"footnotes":""},"class_list":["post-15602","page","type-page","status-publish","hentry"],"acf":{"lead_in":"","display_title":"Self-Compassion","subtitle":"","call_to_action":"","hero_image_placement":"right_image","hero_media":"images","hero_pattern_option":"","hero_video":"","hero_image_landing":15802,"hero_image_landing_two":"","hero_image_landing_three":"","content_modules":[{"acf_fc_layout":"text","anchor":"","css_class":"","title":"
\u201cSelf-compassion is one of the most powerful sources of coping and resilience we have available, radically improving our mental and physical wellbeing. It motivates us to make changes and reach our goals not because we\u2019re inadequate, but because we care\u201d<\/b>\r\n\r\n\u2013Dr. Kristin Neff, research psychologist and advocate of self-compassion<\/b><\/blockquote>","content":"","background_color":"#ffffff","width":"width-medium"},{"acf_fc_layout":"text","anchor":"","css_class":"","title":"

What is Self-Compassion?<\/h3>","content":"Many of us deal with an <\/span>Inner Critic<\/span><\/a>, a harsh and discouraging voice of perfectionism leading to feelings of inadequacy, anxiety, and depression. We often think that this Inner Critic will motivate us to improve, but the opposite is shown to be true. Self-compassion is much more likely to lead to sustainable change, because we learn better from our mistakes, remain more encouraged, and focus more on intrinsic rather than extrinsic motivators of behavior (<\/span>1<\/span><\/a>, <\/span>2<\/span><\/a>, <\/span>3<\/span><\/a>).<\/span>\r\n\r\nTo combat the Inner critic, <\/span>Dr. Kristen Neff<\/span><\/a> has pioneered the study of self-compassion techniques. According to Neff, self-compassion involves <\/span>mindfulness<\/b> vs over-identification, <\/span>common humanity <\/b>vs isolation, and <\/span>kindness<\/b> vs judgment.\u00a0<\/span>\r\n\r\nImagine supporting a close friend who is going through a difficult time. You might try to understand that 1) your friend is not the sum of their shortcomings (mindfulness); 2) being human means we are flawed and imperfect (common humanity); and 3) we can meet our friend with comfort and kindness, rather than harsh criticism or judgment (kindness)<\/span>\r\n\r\nWe can apply these same principles to ourselves, taking care of ourselves through hardship and coaching ourselves with compassion to achieve our goals.<\/span>","background_color":"#ffffff","width":"width-medium"},{"acf_fc_layout":"accordion_new","anchor_id":"","classes":"","title":"

Why Practice It?<\/h3>","description":"","background":"plain","background_color":"#ffffff","style":"row_numbered","expand":"no","accordions":[{"acf_fc_layout":"accordion","accordion_title":"Resilience, achieving goals despite hardship","icon":"","row_content":"Research indicates that the practice of self-compassion enhances resilience, the ability to cope with challenges, the determination to meet goals, and feeling effective at work (<\/span>read more benefits here<\/span><\/a>). College students with more self-compassion are shown to be resilient when faced with challenges, failures, and negative feedback (Madita & Widyasari, 2020). As a result, self-compassionate students are more likely to respond constructively to academic setbacks, maintain their motivation and sense of competency, have less fear of failure, and perceive their mistakes as opportunities for potential growth (<\/span>4<\/span><\/a>; <\/span>5<\/span><\/a>).<\/span>","accordion_anchor":""},{"acf_fc_layout":"accordion","accordion_title":"Mental health and self image in college","icon":"","row_content":"Beyond achievement, people who use self-compassion are likely to have improved life satisfaction, authenticity, and more (<\/span>6<\/span><\/a>). With self-image as an example, more than half of college students experience weight\/shape judgment. However, self-compassion may be a protective factor against disordered eating and body image concerns (<\/span>7<\/span><\/a>, <\/span>8<\/span><\/a>).\u00a0<\/span>\r\n\r\nHigh self-compassion is also related to lowered anxiety, depression, and post-traumatic symptoms (<\/span>9<\/span><\/a>, <\/span>10<\/span><\/a>). In college students, even brief self-compassion interventions are effective for decreasing feelings of depression and increasing feelings of optimism, happiness, and self-efficacy (<\/span>11<\/span><\/a>). Moreover, students who exhibit higher levels of self-compassion are less likely to report feelings of homesickness during their first term in college and experience fewer social adjustment issues throughout their time in college (<\/span>12<\/span><\/a>; <\/span>13<\/span><\/a>).<\/span>","accordion_anchor":""},{"acf_fc_layout":"accordion","accordion_title":"Community","icon":"","row_content":"Those who practice self-compassion are also more likely to be kind to others, have constructive conflict resolution, and have better functioning in relationships (<\/span>14<\/span><\/a>, <\/span>15<\/span><\/a>). It benefits the self-compassionate person as well as the people close to them, because it provides strength to continue contributing to the community. It can prevent burn-out and occupational stress, allowing health care workers, advocates, etc. to continue their work in stressful professions or environments (<\/span>16<\/span><\/a>, <\/span>17<\/span><\/a>, <\/span>18<\/span><\/a>).<\/span>\r\n\r\nFurther your sense of community by joining a <\/span>meditation class<\/span><\/a>, <\/span>meditation group, or yoga class<\/span><\/a>; <\/span>trying a group at UCC<\/span><\/a>; <\/span>joining a student organization<\/span><\/a>; <\/span>volunteering<\/span><\/a>; or <\/span>engaging with the Rochester community<\/span><\/a>. You can also take smaller steps to feeling community, like working at a coffee shop instead of at home, texting a loved one, or walking in a public park.\u00a0<\/span>","accordion_anchor":""}]},{"acf_fc_layout":"accordion_new","anchor_id":"","classes":"","title":"

Myths of Self-Compassion<\/h3>","description":"To learn about the myths of self-compassion in more detail, <\/span>this article<\/span><\/a> by Dr. Neff is a great place to start. Here are two of the most common misunderstandings about self-compassion:\u00a0<\/span>","background":"plain","background_color":"#ffffff","style":"row_numbered","expand":"no","accordions":[{"acf_fc_layout":"accordion","accordion_title":"It will undermine motivation","icon":"","row_content":"We might feel that harsh criticism, \u201ctough love,\u201d or self-flagellation will motivate us. We may feel that we deserve it, or that it\u2019s the only way to improve\u2014however, the opposite is shown to be true. For example, some may think that self-criticism is the factor motivating them towards physical activity, but self-compassion and body appreciation is correlated with both increased physical activity and intrinsic motivation (<\/span>19<\/span><\/a>, <\/span>20<\/span><\/a>). Self-compassion actually allows us to learn better from our mistakes and remain motivated to continue progressing (<\/span>1<\/span><\/a>, <\/span>2<\/span><\/a>). It can transform our extrinsic motivations into intrinsic motivation (<\/span>3<\/span><\/a>).<\/span>\r\n\r\nSelf-compassion enables us to make choices from love and care for ourselves rather than shame or fear, enhancing intrinsic motivation towards goals for sustained determination. <\/span>","accordion_anchor":""},{"acf_fc_layout":"accordion","accordion_title":"It\u2019s selfish","icon":"","row_content":"Some people may think that self-compassion is self-indulgent or selfish. In reality, fierce compassion can help propel us to take action (<\/span>21<\/span><\/a>), as well as sustain our ability to care for others in the long-term (as caregivers, advocates, parents, etc.) without becoming drained or burned out (<\/span>16<\/span><\/a>, <\/span>17<\/span><\/a>, <\/span>18<\/span><\/a>).<\/span>","accordion_anchor":""}]},{"acf_fc_layout":"accordion_new","anchor_id":"","classes":"","title":"

Self-Compassion Exercises to Try<\/h3>","description":"","background":"plain","background_color":"#ffffff","style":"row_blank","expand":"no","accordions":[{"acf_fc_layout":"accordion","accordion_title":"Self-Talk","icon":"","row_content":"Mindfulness<\/b>: <\/span>\u201cThis is a moment of difficulty\", \"I acknowledge that\u2026\u201d \u201cI\u2019m noticing\u2026\u201d<\/i>\r\n