What is Self-Compassion?
Barriers to Self-Compassion
DOSE
Compassionate Tools
Compassionate Action
100
What is self-compassion?
Extending kindness and understanding to oneself in instances of perceived inadequacy
100
Name a common reason people resist being self-compassionate
1. Self improvement, 2. Self-punishment
100
What does DOSE stand for?
Dopamine
Oxytocin
Serotonin
Endorphin
100
What is compassionate imagery?
Imagining a safe, comforting figure or place
100
Name one self-nurturing activity
Example: Journaling, music, rest, warm tea, etc.
200
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.
200
True or False: Being kind to yourself makes you weak
False - it builds resilience
200
What is the reward chemical
Dopamine
The reward and motivation chemical. It's released in response to pleasurable experiences and in anticipation of achieving goals.
Functions:
Contributes to motivation, pleasure, and a sense of accomplishment when goals are met.
Activation:
Achieved through goal setting, completing rewarding activities, and even small successes.
200
Name a quality your compassionate image might have
Example: Wise, protective, warm, calm, etc.
200
What can you say when you find yourself judging yourself?
open
300
What is the soothe system responsible for?
Feelings of calm, safety, connection - helps regulate threat and drive systems
300
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
300
What is Serotonin responsible for?
Role:
A mood-regulating neurotransmitter, sometimes called the "confidence molecule".
Functions:
Promotes focus, calmness, and emotional stability, and is linked to regulating mood, sleep quality, and digestion.
Activation:
Can be boosted by exercise, being in the sunlight, and other lifestyle changes.
300
Why is compassionate imagery helpful?
Brings up feelings of support and safety during hard times
300
True or False: You can only use self-nurturing when you're sad
False - self-nurturing supports everyday well-being
400
Fill in the blank: "Treat yourself like you would treat a..."
Friend
400
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
400
What chemical is the "LOVE Hormone"
Oxytocin
Functions: Associated with forming social bonds, trust, empathy, and affection. It also has roles in sexual arousal and can help regulate blood pressure.
Activation: Released during acts of kindness, hugging, physical intimacy, and other social connections.
How They Work Together
These "happy hormones" are interconnected and can be activated by similar positive experiences.
They form positive connections between the nervous system and the brain, contributing to overall well-being.
A combination of activities that trigger these chemicals, like exercise and social interaction, can lead to a sustained sense of happiness and well-being.
400
Reframe this thought: "I messed up again"
Example: "I made a mistake, and I'm learning from it"
400
What is an example of an opposite action fwhen you catch yourself saying "I am stupid. I made mistakes in my life"?
I AM __________________
Human
A good person
Caring
etc....
500
Why is giving ourselves self compassion hard for you?
open discussion
500
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
500
What is the Natural pain relievers that also help reduce stress and create pleasure.
Endorphins
500
Think of a recent self-critical thought and reframe it with compassion
(Live practice)
500
What did Christopher Robin say?
