What is Self-Compassion?
What is self-compassion?
Extending kindness and understanding to oneself in instances of perceived inadequacy
Name a common reason people resist being self-compassionate
1. Self improvement, 2. Self-punishment
What part of the nervous system is activated when you take slow, deep breaths?
Parasympathetic Nervous System
What is compassionate imagery?
Imagining a safe, comforting figure or place
Name one self-nurturing activity
Example: Journaling, music, rest, warm tea, etc.
True or False: Self-compassion means letting yourself off the hook
False - Self-compassion is not about avoiding responsibility - it's about acknowledging mistakes with kindness and using that awareness to grow. It helps you stay accountable without shame or self-criticism.
True or False: Being kind to yourself makes you weak
False - it builds resilience
What is the soothe system responsible for?
Feelings of calm, safety, connection - helps regulate threat and drive systems
Name a quality your compassionate image might have
Example: Wise, protective, warm, calm, etc.
What is opposite action?
Doing the opposite of an unhelpful emotion-driven urge
How is self-compassion different from self-esteem?
Unconditional vs. performance-based
What is one emotion that might block someone from feeling worthy of self-compassion?
Example: Shame, guilt, anger, fear - these emotions can convince us we don't deserve care
When your threat system is activated, how might your body feel?
Tense, rapid heartbeat, shallow breathing, alert/hypervigilant
Why is compassionate imagery helpful?
Brings up feelings of support and safety during hard times
True or False: You can only use self-nurturing when you're sad
False - self-nurturing supports everyday well-being
Fill in the blank: "Treat yourself like you would treat a..."
Friend
How can childhood or past experiences create barriers to compassion?
- How might that message impact your self-talk?
Lack of nurturing, shame
- If you grew up with harsh criticism or emotional neglect, you might internalize a critical voice or believe that kindness is weak or undeserved
Name and describe one breathing technique we practiced in group
- How does slow breathing help shift from the threat system to the soothe system?
1. Soothing Rhythm Breathing, 2. 4-7-8 Breathing
- Signals safety to the body, lowers arousal, increases heart-rate variability
Reframe this thought: "I messed up again"
Example: "I made a mistake, and I'm learning from it"
What is an example of an opposite action for avoidance?
Instead of withdrawing or procrastinating, take a small step toward the task, person, or situation you're avoiding (e.g., sending the email, attending the group, making a plan)
Name the four core components of self-compassion
Awareness, Normalizing, Kindness, Alleviation
What is one cultural or societal message that can make practicing self-compassion difficult?
- How might that message impact your self-talk?
Example: "Be tough," "Don't show weakness," "Productivity = worth"
- These messages can lead to internalized self-criticism or emotional suppression
Match each system (Threat, Drive, Soothe) to the example:
A) Pushing yourself to succeed at all costs
B) Feeling safe while cuddling a pet
C) Ruminating on a mistake
Drive = A, Soothe = B, Threat = C
Think of a recent self-critical thought and reframe it with compassion
(Live practice)
Plan one small, self-nurturing activity for the weekend
(Open reflection)