Table of Contents
What is self-compassion PDF?
Self-compassion involves relating to oneself with care and support when we suffer. Neff (2003b) defines self-compassion as consisting of three central components: self-kindness versus self- judgment, common humanity versus isolation, and mindfulness versus overidentification. Self-compassion entails three components: 1) kindness and understanding towards oneself rather than self-criticism and judgment; 2) recognition of shared human experience, that is, seeing inadequacies as a part of common humanity rather than feeling isolated by one´s imperfection; and 3) balanced awareness of one´s … Compassion literally means “to suffer together.” Among emotion researchers, it is defined as the feeling that arises when you are confronted with another’s suffering and feel motivated to relieve that suffering. Compassion is not the same as empathy or altruism, though the concepts are related. Showing Genuine Sympathy, Kindness, and Empathy For Others Compassion can be described as having genuine sympathy and concern as well as showing kindness and empathy for other people’s sufferings and misfortunes. In the Part 1 you will engage in a self-assessment to determine how well you engage in the ABCs (Awareness, Balance, and Connection) of mitigating compassion fatigue. The 10-item CS-M was developed to tap into five aspects of compassion: generosity, hospitality, objectivity, sensitivity, and tolerance across social networks and relationships.
What is self-compassion in psychology?
Self-compassion is the ability to turn understanding, acceptance, and love inward. Many people are able to extend compassion toward others but find it difficult to extend the same compassion toward themselves. Empathy Practice. The first step in cultivating compassion is to develop empathy for your fellow human beings. Many of us believe that we have empathy, and on some level nearly all of us do. Giving up a seat to a pregnant woman, being polite to retail workers, helping your friend move, taking a second to listen at work — compassion takes many forms. The golden rule, a commonality throughout religion and guiding force for compassion, asks you to look into your own heart, discover what gives you pain, and then refuse under any circumstance whatsoever to inflict that pain on anyone else. It’s tricky, because each situation and individual must be evaluated … Compassion – colored red, the lotus symbolizes love and the heart; like the flower, the heart unfolds with time, with compassionate actions helping us blossom into our full selves. “Compassion comes into the English language by way of the Latin root “passio”, which means to suffer, paired with the Latin prefix “com”, meaning together – to suffer together.
What is self-compassion examples?
For example: “I’m going be kind to myself” rather than “I’m a patient and understanding mom to my kids”; or. “I’m going to treat myself the way I would treat my very best friend” instead of “My body is amazing just the way it is and I accept myself this way.” Some examples: “May I give myself the compassion that I need,” “May I accept myself as I am,” “May I learn to accept myself as I am,” “May I forgive myself,” “May I be strong,” and “May I be patient.” The idea of being kind and caring towards yourself, in how you treat yourself and how you spend your time, is probably the most obvious self-compassionate behaviour that comes to mind. Doing kind things for ourselves regularly can act as a sort of prevention or buffer when it comes to experiencing emotional pain. Self-kindness: Self-compassion entails being warm towards oneself when encountering pain and personal shortcomings, rather than ignoring them or hurting oneself with self-criticism. Instead, Jinpa explains, self-compassion is the “instinctive ability to be kind and considerate to yourself” he shares in an interview, –the whole, ‘put your oxygen mask first before helping others’ approach to self care– which makes a big difference when you are dealing with the demands of raising children, dealing … Because of the messages we received responding to ourselves with kindness and care can sometimes feel strange, ridiculous, pointless or even bring up feelings of disgust and anger. Developing the ability to be compassionate towards yourself, or strengthening this aspect of who you are, takes time.
What is the goal of self-compassion?
The practice of self-compassion allows an individual to maintain a growth mindset in the face of struggle and failure (Cook-Cottone 2015b; Neff 2011) and may play a role in self-regulation (Iskender and Akin 2011; Van Vliet and Kalnins 2011; Vettese et al. 2011)… Benefits of Self-Compassion Higher motivation, better learning and stronger performance through a mindset emphasizing continuous improvement and personal growth. Greater empathy for stronger personal and professional relationships. Greater resilience, lower narcissism and reduced maladaptive perfectionism. An explosion of research into self-compassion over the last decade has shown its benefits for well-being. Individuals who are more self-compassionate tend to have greater happiness, life satisfaction and motivation, better relationships and physical health, and less anxiety and depression. Compassion is a soft skill, which means it is a non-technical skills that relates to how you work with others. Like most soft skills, compassion is transferable and it is important to have in almost every work environment. Compassion means temporarily suspending judgment so that you can appreciate others’ perspectives or situations when they are different from your own. To be compassionate you need to be genuinely concerned about the other person or people’s needs. You need to think about and feel it from their perspective.
What is main component of self-compassion?
According to Neff (2003a), self-compassion has three components: Self-kindness, common humanity, and mindfulness. Self-kindness is a kind attitude towards the self in painful moments rather than harsh self-criticism and self-degradation. “Self-compassion is an emotionally positive self-attitude that should protect against the negative consequences of self-judgment, isolation, and rumination (such as depression).” (Neff 2003). Neff, K. (2003). Self-Compassion: An Alternative Conceptualization of a Healthy Attitude Toward Oneself. Following consolidation of existing definitions, we propose that compassion consists of five elements: recognizing suffering, understanding the universality of human suffering, feeling for the person suffering, tolerating uncomfortable feelings, and motivation to act/acting to alleviate suffering. Compassion is important because it promotes meaningful connections, facilitates problem-solving, and improves health and wellbeing. Compassion, at its core, is about putting aside judgment and refusing to turn away from challenging situations. There are two forms of compassion: one for those who suffer even though they have done nothing wrong and one for those who suffer because they did something wrong. Absolute compassion applies to both, while relative compassion addresses the difference between the former and the latter.
What is the mantra for self-compassion?
I am enough, here—right now, as I am. I am part of everything and will honor myself. Shame does not serve me. Self-compassion does. The Lord is full of compassion and mercy. The value of compassion enables us to understand ourselves better and others better, and the more we understand others the more we will want to relieve their suffering. Let’s all develop the ability to see things from someone else’s perspective and sympathize with their emotions. The steps: (1) learn about compassion, (2) look at your own world, (3) compassion for yourself, (4) empathy, (5) mindfulness, (6) action, (7) how little we know, (8) how should we speak to one another?, (9) concern for everybody, (10) knowledge, (11) recognition, (12) love your enemies. Self-compassion was emphasized often in Buddhist teachings and can lead us to the steps we need to take towards loving ourselves in a natural, organic and healthy way. Loving ourselves unconditionally exactly the same way we love our children and pets is what we are striving for. To bring compassion, respect, acceptance, insight, healing, freedom and connection to humanity through an international community of skillful Compassionate Inquiry practitioners.
What is self-compassion quotes?
“Self-compassion is simply giving the same kindness to ourselves that we would give to others.” “You’ve been criticising yourself for years and it hasn’t worked. Try approving of yourself and see what happens.” Self-compassion yields a number of benefits, including lower levels of anxiety and depression. Self-compassionate people recognize when they are suffering and are kind to themselves at these times, which reduces their anxiety and related depression. Kristin Neff has defined self-compassion as being composed of three main elements – self-kindness, common humanity, and mindfulness. Self-kindness: Self-compassion entails being warm towards oneself when encountering pain and personal shortcomings, rather than ignoring them or hurting oneself with self-criticism. Average overall self-compassion scores tend to be around 3.0 on the 1-5 scale, so you can interpret your overall score accordingly. As a rough guide:1-2.5 for your overall self-compassion score indicates you are low in self-compassion. 2.5-3.5 indicates you are moderate. 3.5-5.0 means you are high.
What tools measure self-compassion?
The Self-Compassion Scale (SCS; Neff, 2003a) was the first tool of its kind and specifically developed as a method by which individual differences in self-compassion could be assessed. In its early form, the SCS was hypothesized to be a three-factor scale that included self-kindness, common humanity, and mindfulness. Self-compassion is character- ized by the three components of being kind to oneself rather than critical, seeing one’s troubles as part of a common humanity rather than isolating, and being mindful of one’s distress rather than avoiding or over-identifying with it (Neff, 2003). An explosion of research into self-compassion over the last decade has shown its benefits for well-being. Individuals who are more self-compassionate tend to have greater happiness, life satisfaction and motivation, better relationships and physical health, and less anxiety and depression. Compassion brings together many attributes ranging from awareness, empathy, and distress tolerance, to courage, a caring intention, strength and persistence. We need to employ these skills to prevent us from becoming overwhelmed. The Neurobiology of Self-compassion This care-giving system works on the hormone and neurotransmitter oxytocin. Increased levels of oxytocin strongly increase feelings of trust, calm, safety, generosity, and connectedness, and facilitates the ability to feel warmth and compassion for ourselves.