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Self-compassion: Basic ideas. Kristin Neff, PhD University of Texas at Austin. Self-Compassion Extending compassion to the self for one’s failings, inadequacies and experiences of suffering. Self-Compassion A type of open-heartedness related to compassion for others

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Self-compassion: Basic ideas

Kristin Neff, PhD

University of Texas at Austin

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Self-Compassion
  • Extending compassion to the self for one’s failings, inadequacies and experiences of suffering
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Self-Compassion
  • A type of open-heartedness related to compassion for others
    • Must notice that suffering is occurring
    • Recognize that suffering is part of the shared human experience
    • Respond with feelings of care and concern
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What counts as suffering?
  • Any experience in which we experience emotional pain
  • Being stuck in unpleasant emotions, whether the cause is big or small
  • Includes self-criticism, feelings of unworthiness, annoyance, frustration, stress, sadness, and “unjustified” negative reactions
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Self-Compassion
  • Three components of self-compassion:
    • Kindness – Treating self with understanding rather than with harsh self-judgment
      • Actively being supportive and caring towards ourselves
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Self-Compassion
  • Three components of self-compassion:
    • Common humanity – Seeing own experience as part of larger human experience rather than isolating
        • Remembering that as humans, we are not perfect, life is not perfect
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Self-Compassion
  • Three components of self-compassion:
    • Mindfulness – Avoiding extremes of disconnection from or over-identification with painful feelings
mindfulness
Mindfulness

Present-moment awareness, not lost in thought

Acceptance and non-judgment of one’s experience

Mindfulness allows us to experience life as it is right now, not just how we think about how it “should” be

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Applies to life situations – big and small

Thought: This should not be happening!

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Applies to ourselves

Thought: I should not be this way!

mindfulness1
Mindfulness

Difference between judgment and discriminating wisdom

Judgment defines thing as good versus bad

Wisdom sees what leads to health and well-being and what leads to harm and suffering

Our intentions help shape our actions in the future, but we cannot change the present moment

What we can change is the way that we relate to the present moment – with compassion or with judgment

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Why isn’t self-compassion more prevalent?

In western culture, self-compassion not encouraged

Why not?

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Why isn’t self-compassion more prevalent?

Many people confuse self-compassion with self-pity and complaining

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Self-compassion is not self-pity

Self-compassion does NOT involve self-centeredness or exaggeration of suffering

Research shows self-compassion linked to less egocentrism and more emotional balance

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Self-compassion versus self-indulgence

Most people confuse self-compassion with self-indulgence

They think that if they’re too self-compassionate, will be lazy and won’t try hard enough

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Self-criticism as a motivational tool

Most people believe self-criticism is an effective motivator (spare the whip, spoil the child)

Though punitive approach used less often with children these days, still use this approach with ourselves

Self-criticism is not an effective motivator

Actually takes the wind out of our sails, undermines self-efficacy beliefs

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Self-compassion and motivation

Research shows that self-compassion associated with more intrinsic motivation, learning and growth goals, curiosity and exploration, less fear of failure

Motivation of self-compassion stems from desire for the self’s well-being

Provides supportive emotional environment for change

Provides the safety needed to see oneself clearly, detect maladaptive patterns and make changes

underpinnings of self compassion
Underpinnings of Self-Compassion
  • Paul Gilbert argues that self-compassion taps into mammalian care-giving system
  • We are innately endowed with the ability to give and receive care
  • Self-compassion is likely tapping into the same physiological system that allows mothers to soothe infants (release of oxytocin, opiates, etc.)
underpinnings of self compassion1
Underpinnings of Self-Compassion
  • How self-compassionate we are is largely based on early attachment experiences, internal modeling of parental messages
importance of self compassion
Importance of self-compassion
  • Is a skill that can be taught
  • Self-compassion always available
  • Fosters connectedness rather than separation or self-centeredness
  • Involves relating to yourself and your life with an open mind and open heart
  • Transforms suffering into an opportunity for kindness and connectedness