Self-compassion is a skill that is often overlooked, but crucial for our well-being and quality of life.
In a world where the pressure to perform and self-optimization to dominate, can be the development of self-compassion is the key to more happiness, inner strength and success. In this article, we will examine the importance of the concept, what scientific evidence there is and what are the benefits of have a cultivation of self-compassion.
Fasten your seat belts.
Why is self-compassion so important?
The topic is a relatively new area of research in psychology and psychotherapy. It is described as the ability to treat yourself with kindness and understanding, especially in difficult or stressful situations. Self-compassion involves Recognizing and Accepting of their own weaknesses and mistakes, and to Accept that occur (or lack of) emotions.
Simply put, it is to treat yourself as you would treat a good friend. And let's be honest: Have you, or Your Inner critic stop times exactly the course? We often talk in our internal dialogue with us, how would we do it with anyone else in the world...!
The concept of self-compassion is closely associated with psychological well-being and resilience. They are good to show yourself self-compassion can help you reduce depression, anxiety or stress symptoms, and in contrast, their self-confidence will always continue to strengthen.
Researchers:inside Kristin Neff and Christopher Germer, have helped to develop the concept of self-compassion and to spread in the last few years staark and from the ivory towers of research to get.
- A study by Neff and Germer (2013) the effectiveness of a brief self-sought compassion training in patients with depressive symptoms. The intervention group received a brief self-compassion Training consisted of three sessions, while participants:the inside of the control group received no Intervention. The results showed that the Training is significant Improvements in depressive symptoms, self-compassion, self-criticism and empathy caused. The results indicate that a short Training may be useful in patients with depressive symptoms is helpful to reduce depressive symptoms and improve well-being.
- A further study of Breines and Chen (2012) found that self-compassion is the Motivation for self-improvement increases.
- Kristin Neff has a better evaluation Self-Compassion Scale developed to measure self-compassion level of people and to examine (translated into German and validated by Hupfeld, & Ruffieux, 2011).
- MacBeth and Gumley (2012) examined the relationship between self-compassion and mental disorders in humans. The results showed that self-compassion a significant predictor of mental health was, and that a higher self-compassion rate was associated with a lower Rate of mental disorders.
- Self-compassion is a part of a better mental health connected. People with a high level of self-compassion have fewer symptoms of Depression, anxiety, and Stress (Neff, 2003).
- Self-compassion also promotes the own Resilienceso, the ability to recover from setbacks, and challenges. People who meet yourself with compassion, able to deal with stressful situations better and recover faster (Terry & Leary, 2011).
- A high level of self-compassion is to remain healthy Self-esteem hand-in-hand. Instead of relying on external success-based self-esteem on the recognition of the own internal values and Strengths. Here are 10 proven tips to do something for the self-worth!
All of the studies suggest that self-compassion can be trained, and that the participation in specially daz created programs can help to improve your self-compassion and to promote mental well-being.
What is self-compassion?
Self-compassion entails three main components:
Self-kindness
Instead of criticizing ourselves or to condemn us, for any error, should we treat each other with kindness and understanding. Self-kindness involves the ability to forgive ourselves and comfort ourselves when we feel stressed or overwhelmed.
Self-kindness means that we do not relieve us of our responsibilities or goals, but that we motivate ourselves to a more compassionate and supportive manner.
Common Humanity
Another important aspect of self-compassion and the common humanity. We are all imperfect and make mistakes. Difficulties and weaknesses are a part of the human experience, and it is important to remind ourselves that we are in our difficulties alone.
When we accept ourselves and compassionate with ourselves, we can also learn more compassionate with others and to build better relationships with others.
Mindfulness
Mindfulness refers to the ability of our thoughts and feelings in the present Moment, to perceive, to rate or suppress. It is about allowing ourselves to observe our experiences and to adopt, and not one of them overwhelm you.
Through mindfulness, we can get to know ourselves better and to ourselves in a more open and compassionate will. Mindfulness goes hand in hand of course with the kindness to yourself and to the idea of common humanity.
How you self-compassion develop
It is merely as a result of the different components are some helpful resources to strengthen the self-compassion and to do something Good with it. Here are some examples of what you can do are active:
Mindfulness exercises
Mindfulness meditation can help you, for example, to listen to their thoughts and feelings more (neutral) attention and without judgment to perceive. Here are some very valuable Apps that can help you are:
- Headspace – This App offers a variety of meditations, sleep AIDS, and mindfulness exercises. It is ideal for beginners, because it contains guided meditations and explanations.
- Calm – Calm is an App for both guided and independent meditations offers. It also includes a variety of calming music and nature sounds to help you Relax.
- Insight Timer – This App contains more than 25,000 guided meditations of various teachers and practitioners from all over the world. It is ideal for those who want a wide variety of meditation styles to try (and first no Money for a lot of content you want to ;-).
- Smiling Mind – This App has been specially developed for children and adolescents, and provides age-appropriate mindfulness exercises and meditations. It is ideal to develop for parents who want to help their children mindfulness to.
- Aura – This App offers a personalized meditation and mindfulness exercises that are tailored to your mood and needs. It also includes sleep AIDS and inspirational quotes to boost your Motivation.
Even Friendly Language
Pay attention to your inner voice and you replace critical thoughts by friendly and supportive words. Imagine how you would meet a friend in a similar Situation.
A very good Exercise is the "self-compassionate letter", the letter more self-compassion. And though to yourself!
Self-compassion – The letter to yourself
This Exercise invites you to write a letter to yourself in which you don't show compassion for an aspect of your personality that you like.
Duration: 15 minutes.
You first need to identify something that gives you a shame, insecurity or inadequacy. Write it down and describe their feelings. Please be honest, because no one apart from you will be Written and read.
Then write a letter in which you Express your understanding and acceptance of the unwanted part of your self. In doing so, you should consider the following points:
- Imagine that someone loves and accepts you unconditionally. What would say to that Person to you about this aspect? Remember that no one is without error, and a lot of people are struggling with similar problems.
- You can think of, contributed to, such as life events, your family, or your genes this negative aspect could have.
- You ask compassionate, whether or not there are ways to improve this aspect, or better to deal with it. You focus on positive changes, without condemning themselves.
- Aside the letter, according to the Letter, and read it again later. Read it especially if you feel this aspect is bad, to remember more self-compassion.
Why it worksSelf-compassion reduces shame and self-criticism, and promotes mental health and personal growth. Writing helps the deeper level of processing to deal with negative emotions and to change your way of thinking. Compassionate Letter replaces the self-critical voice on repeat through a comforting and empowering.
With a little Practice, this voice is familiar, and it will be easier for you to treat yourself in difficult moments friendly.
Self-compassion, day book
Write in General, like, a diary is a very good way. In the you note every day for at least a Situation in which they were themselves to be compassionate, to make it easier for self-compassion in your life-conscious to perceive and to maintain.
If you don't start now so in order to treat yourself with kindness and understanding, who will then do? Your Cat? Your Pet Rock? Do not wait for the others to show them compassion – start to give it to yourself. Lots of fun and success!
Literature
Breines, J. G., & Chen, S. (2012). Self-compassion increases self-improvement motivation. Personality and Social Psychology Bulletin, 38(9), 1133-1143.
Hupfeld, J., & Ruffieux, N. (2011). Validation of a German version of the Self-Compassion Scale (SCS-D). Journal of clinical psychology and psychotherapy.
Neff, K. D. (2003). The development and validation of a scale to measure self-compassion. Self and Identity, 2(3), 223-250.
Neff, K. D., & Germer, C. K. (2013). A pilot study and randomized controlled trial of the mindful self-compassion program. Journal of Clinical Psychology, 69(1), 28-44.
Terry, M. L., & Leary, M. R. (2011). Self-compassion, self-regulation, and health. Motivation and Emotion, 35(3), 211-224.
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