Did you know that self-criticism is more prevalent than ever? Research shows that 85% of people engage in negative self-talk daily.
Sometimes, it’s difficult to take care of yourself. You may feel that the greatest pressure, burnout, and high expectations come from yourself rather than others. While discipline and responsibility are necessary, it is also critical to be nice to yourself while you strive to achieve your goals.
Let’s explore evidence-based techniques and practical tips to cultivate self-compassion in your daily life.
9 Ways To Practice Self-Compassion
1. Acceptance Is The Key

First, notice that you’re suffering. Instead of ignoring your pain with a stiff upper lip, acknowledge that you’re hurting. You might say, “This hurts” or “This is stress.” Maybe you made a mistake and feel frustrated, angry, or sad. Take a minute to notice what that feels like and allow yourself to sit with those feelings without judging them as bad.
2. Go for a Walk and Clear Your Head

Have you had any time outside lately? Try going on walks to your favorite restaurants, places, or even your favorite nature trail. Harvard University research suggests that spending time in nature lowers cortisol levels, a biomarker for stress.
So, if you’re pushing yourself extraordinarily hard lately, you owe this de-stressing opportunity to yourself. An enormous part of showing yourself kindness is ensuring you give yourself the time you need to step away and recharge. Going for a walk will help you clear your head.
3. Identifying What You Need and Following Through

Think about what you need right now. Take a moment to completely evaluate where you are right now. You may notice that you feel a little tired or that you have been working way too hard. Take a moment, absorb the feelings that you’re having right now, and tend to them.
Listening to your body and doing regular maintenance can go a long way. This can help you avoid burnout and feel prepared and energized for the things that matter to you. Making a conscious decision of what you need and learning to recharge for your priority studies can help you reach your goals while making sure to take care of yourself.
4. Food, Drink, and Rest

Did you know that if you feel thirsty, you’re already experiencing mild dehydration? Making sure that you are carrying a water bottle on you or even just keeping it nearby if you tend to fidget or bite things when you’re focusing can be a great way to stay hydrated.
When you are stressed or feeling blue, you tend to forget to eat, drink, and sleep enough. Try to imagine a friend or family member you care about not eating or drinking for the entire day. Maybe you’d bring them a snack or remind them to pace themselves. Doing the same for yourself is a beautiful sign of self-love.
5. Taking Breaks from Stressful Events

Have you ever forcefully pushed yourself towards a deadline, cramming for a test? If you’re performing repetitive tasks over and over again, you may find that your ability to retain information will fade quicker than if you space the tasks out over extended periods.
Instead of sitting down for a five-hour study session, try to break it up into hour-long periods throughout the day to boost your capacity to learn and remember new abilities. The spacing effect can be implemented in a wide variety of situations.
6. Rewarding Yourself for a Job Well Done

Do you ever feel empty after completing tasks? Maybe you tend to finish difficult tests, assignments, or projects but feel more relieved than accomplished once they’re finally done.
When you’re hard on yourselves, you turn experiences that should be good into experiences that are just expected of you. You might notice that you’re not as motivated to finish things. Reward systems can work wonders.
Studies on positive reinforcement show that rewarding yourself strengthens desired behaviors.
If you’ve finished something you’ve been working on for weeks, take a moment to give yourself a pat on the back. Be proud of accomplishments, both big and small. Congratulate yourself the same way you would someone you care about.
7. Forgiving Yourself and Moving Forward

Haven’t we all done something that we’ve regretted before? Sometimes, you default to blaming yourselves. This can lead to insulting yourselves and your intelligence or questioning why you are the way that you are.
While self-reflection and accountability are important, there is such a thing as pushing yourself too hard or holding yourself accountable to an unreasonable standard.
Everyone has regrets. Learning self-forgiveness is one of the most amazing self-love tools that you have to help you move on. Remembering that you’re only human and that mistakes are okay helps you forgive yourself and move on. Show yourself the compassion you deserve.
8. Practice Mindfulness

This involves being aware of yourself in the present moment, including your risk factors for burnout and your overall health and well-being on a day-to-day basis. Studies suggest people who practice mindfulness tend to have higher self-esteem.
Mindfulness helps you stay attuned to your needs and emotions, allowing for better self-care and stress management.
9. Talk Like a Friend

Practice saying compassionate things to yourself like, “Be patient,” “May I forgive myself,” “Keep trying,” “You can do hard things,” or “I love you.” It may be helpful to put your hand on your chest and feel your heart.
Another small thing you can do is use post-its and stick them in places around your home. The notes can be as simple as “You deserve kindness”, “I am capable”, or even just an “It’s okay to not be okay right now.”
Seeing them and reading them can help you fuel a new internal voice that has much more compassion.
Why is self-compassion important?
Self-compassion often gets mixed up with self-esteem, although the two concepts are different. Self-esteem focuses on positive self-evaluation, particularly of achievements, whereas self-compassion focuses on self-acceptance and acknowledgment of flaws and failings. Self-compassion is vital since it leads to growth and personal development. These are some of the main reasons why you should practice self-compassion
- Encourages positive life changes.
- Reduces self-criticism for mistakes.
- It improves mental health by reducing anxiety and depression.
- It helps you accept failures and move forward.
- Aids recovery from PTSD.
Conclusion
Treating yourselves like the enemy or a nuisance can cause a lot of grief and frustration, especially when you don’t build yourself the foundation you need to improve and succeed. Encouragement and showing yourself that you are prepared to be patient can go a long way.
We hope this article about “How to practice self-compassion” helps you in your journey.
FAQs
What is an example of self-compassion?
Self-compassion is treating yourself with kindness and understanding like you would a friend going through a tough time.
How do we practice compassion?
We practice compassion by acknowledging suffering in ourselves and others offering kindness and support.
What are the four pillars of self-compassion?
The four pillars of self-compassion are self-kindness, mindfulness, common humanity, and self-acceptance.
What habits increase self-compassion?
Habits that increase self-compassion include using self-soothing techniques, forgiving yourself for mistakes, and using positive affirmations.
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