The Role of Self-Compassion in Your Wellness Journey

We've all heard that we need to be kinder to ourselves and show ourselves more “self-compassion”, but what exactly does that look like? In today’s blog post, we'll explain how to practice self-compassion and why it's crucial for your wellness journey.

What is Self-Compassion? 

According to researcher Dr. Kristin Neff, the three components of self-compassion includes:[1] 

1. Self-kindness. Self-compassion means being kind and sympathetic toward ourselves when we struggle, rather than being our own worst enemy and tearing ourselves apart. It’s treating ourselves in a non-judgmental way, and talking to ourselves as we would talk to a friend. Example: What would you say to your best friend after they overate and are feeling guilt or shame? What kind of tone of voice would you use? 
2. Common humanity. Self-compassion means recognizing that we are human and humans make mistakes… and that’s OK! The definition of being “human” means that one is mortal, vulnerable and imperfect. Therefore, self-compassion recognizes that suffering and personal failures are parts of the shared human experience, not just something that "I" personally experience. In other words, all humans have flaws and struggle from time to time. Example: Maybe you’re struggling with binge eating right now and are feeling alone. You feel shameful because you don’t know anyone else that’s struggling with this besides yourself. Instead of isolating yourself, find a community that will support you. For example, maybe you join a Facebook group dedicated to helping those struggling with binge eating. 
3. Mindfulness. By recognizing both our faults and our strengths while neither exaggerating or disregarding them, mindfulness aids in the development of self-compassion. It’s the willingness to observe our negative thoughts and emotions with openness and clarity, instead of ignoring them. Example: Maybe you're having a bad body image day and the voice in your head is giving you a bit of grief. Mindfully and non-judgmentally notice what’s coming up and get to the root as to where these thoughts are stemming from. 

What Does the Research Have to Say? 

There are many ways that showing yourself some self-compassion can benefit you in your wellness journey. 

Research reports that higher self-compassion is related to a greater body acceptance and appreciation and lower body dissatisfaction.[2] Additionally, self-compassion has been associated with healthy forms of eating, such as intuitive eating, and reduced maladaptive forms of eating, such as emotional eating.[3] 

There is also evidence that a compassionate attitude toward oneself could promote health-protective practices, such as healthier eating habits, exercise, sleep behaviors, and stress management.[4,5] 

Start Practicing Self-compassion by Using these Strategies: 

1. Reframe your thoughts. Every time a negative thought comes to mind, take a moment to notice it and reframe your thought into a positive one. For example if your thoughts are something along the lines of: “Ugh, my body looks so gross today.” replace it with, “We all have poor body image days and that’s ok. I don’t have to love my body today but I do have to respect it, so I will continue to nourish myself even though I don’t look my best. I will go for a walk and take a bath later today because that always helps me feel better.” 
2. Write a letter to yourself. Writing a letter to yourself as if you were writing to a friend is a simple and effective method to develop self-compassion. During difficult times, encouraging words can go a long way. Write about your strengths and weaknesses in a neutral tone, not one that is critical or insulting. 
3. Express gratitude. Expressing gratitude is so important in shifting our mindset. There is strength in appreciating what we already have in this moment rather than wishing for what we do not. This can look like journaling 3 things that you're grateful for everyday or saying it out loud. 

By practicing self-compassion, we can begin to break negative patterns of thinking and open our eyes to new perspectives to help us grow and reach our wellness goals. We hope this article will inspire you to be more kind to yourself and appreciate your uniqueness. 

References: 

1. Definition and three elements of self compassion. (2011, March 22). Self-Compassion.
2. Schoenefeld, S. J., & Webb, J. B. (2013). Self-compassion and intuitive eating in college women: examining the contributions of distress tolerance and body image acceptance and action. Eating Behaviors, 14(4), 493–496. 
3. Carbonneau, N., Holding, A., Lavigne, G., & Robitaille, J. (2021). Feel good, eat better: The role of self-compassion and body esteem in mothers’ healthy eating behaviours. Nutrients, 13(11), 3907.
4. Homan, K. J., & Sirois, F. M. (2017). Self-compassion and physical health: Exploring the roles of perceived stress and health-promoting behaviors. Health Psychology Open, 4(2), 2055102917729542. 
5. Sirois, F. M., Kitner, R., & Hirsch, J. K. (2015). Self-compassion, affect, and health-promoting behaviors. Health Psychology: Official Journal of the Division of Health Psychology, American Psychological Association, 34(6), 661–669.