Cognitive Behavioural Therapy (CBT) Bundle (312 pages)

SELF-COMPASSION

WHAT IT IS

Self-compassions are brief, small actions and words that we use to show compassion and care towards ourselves. Self-compassion can involve words, actions, and gestures. There is no right or wrong way to practice self-compassion, and it doesn't have to involve structured practice or be time consuming. Read on below for some simple ways to practice self-compassion.

PRACTICE

Acknowledge your pain and discomfort by kindly saying to yourself something like “this is really painful” or “I’m having a moment of sadness”. Now add kindness by saying “be kind to yourself” or “be gentle to yourself”. KINDLY ACKNOWLEDGING PAIN Add a kind gesture by softly placing a hand on the area where the feeling or sensation is sitting, or if hard to identify, softly place a hand on your heart. ADDING ON A KIND GESTURE Add acceptance through the breath, by breathing in to the feeling and imagining opening up around it, and making space for it. ADDING ON ACCEPTANCE Add defusion by stepping back from criticising thoughts. You can do this by for example saying to yourself “here’s my mind beating me up again” or “I’m having the thought that ...”. ADDING ON DEFUSION Add kind imagery by imagining someone who is a source of love and kindness (e.g. a friend, relative, or a spiritual/religious figure) reaching out to you with compassionate words or gestures. ADDING ON KIND IMAGERY Finally, you can add on connectedness to others by for example saying to yourself “everybody hurts sometimes,” or “this just shows I’m human”. ADDING ON CONNECTEDNESS TO OTHERS