The Importance of Self-Compassion During Challenging Times
We are going through an extremely difficult time, both locally and at an international level.
In last week's newsletter, I explored the topic of moral injury and wanted to follow it up with a reflection on self-compassion.
Right now, we may be experiencing a time when life's challenges seem insurmountable, impossible to manage with; distress, grief and frustration can reach a boiling point.
While we are trained to prioritise the well-being of clients, we often overlook the necessity of self-care, especially self-compassion.
It's not just a trending buzzword; it's a crucial coping mechanism that can make or break our wellbeing and resilience during tough times.
In this article, we'll delve into why self-compassion is not just valuable, but essential—especially when you're navigating rough storms.
What is Self-Compassion?
Self-compassion is the act of extending kindness and understanding toward oneself, particularly during times of suffering, failure, or inadequacy.
Rooted in mindfulness, it helps you observe your thoughts and feelings non-judgmentally. Rather than critiquing ourselves or comparing our challenges to others', self-compassion encourages us to embrace our imperfections and confront difficulties with a balanced perspective.
Kristin Neff has driven the evidence base, making a significant contribution to the field and has been instrumental in advancing our understanding of Self-Compassion. A pioneering researcher in the field, she holds a Ph.D. in Human Development and is currently an Associate Professor at the University of Texas at Austin.
Neff was one of the first to empirically study the construct of self-compassion, and her scale for measuring this quality is widely used in psychological research. I highly recommend you take her self-compassion assessment – it can be an eye-opener. The link is at the end of the article.
Neff's approach to self-compassion is rooted in three main components:
self-kindness
common humanity; and
mindfulness.
She says that self-kindness entails being warm and forgiving toward ourselves, especially when faced with challenges or setbacks. Common humanity involves recognising that suffering and personal inadequacy are part of the shared human experience, helping us to feel more connected rather than isolated, in our suffering.
Lastly, mindfulness is about holding our experience in balanced awareness, neither ignoring nor obsessing over our flaws or difficulties. According to her research, individuals who score higher on measures of self-compassion tend to exhibit better mental well-being, increased resilience, and a more positive outlook on life.
Why Is Self-Compassion Crucial?
Emotional Resilience
We are no strangers to emotional labour, and without a healthy coping strategy like self-compassion, it’s all too easy to slip into burnout. Showing yourself kindness can significantly enhance emotional resilience, making it easier to bounce back from setbacks and maintain a balanced mental state.
Improved Decision-Making
In times of stress, our decision-making skills can become clouded. Self-compassion equips you with the mental clarity to evaluate situations more objectively. It helps to remove the emotional fog, allowing you to weigh options more rationally and make more effective choices, both for yourself and your clients.
Enhanced Productivity
Paradoxically, the more compassionate we are toward ourselves, the higher our capacity becomes. Studies show that self-compassionate individuals are better at setting and achieving goals. Instead of dwelling on past mistakes, they focus attention and effort on growth and improvement, which naturally leads to increased performance.
Better Relationships
If you’re constantly hard on yourself, it can also affect how you interact with others. By practising self-compassion, you’ll foster not just a healthier relationship with yourself but also with your colleagues, friends, and family.
Physical Health
Research has also demonstrated a connection between self-compassion and physical well-being. Lower levels of stress contribute to a range of health benefits, from improved sleep to a more robust immune system.
Implementing Self-Compassion
Mindfulness Meditation: Engaging in mindfulness techniques can help you become more aware of your thoughts and feelings, providing the first step toward self-compassion.
Balanced Self-Talk: Be conscious of the language you use with yourself. Replace excessive self-critical thoughts with more balanced perspectives.
Seek Support: Sometimes, talking to someone else can provide a fresh outlook on your situation. Trusted colleagues, leaders or supervisors can offer invaluable insights.
Professional Development: Courses and workshops centred around emotional intelligence and self-compassion can provide practical tools for implementation.
Set Boundaries: One of the most compassionate things you can do for yourself is to establish healthy boundaries. This is especially important in a healthcare setting, where emotional demands can be high. Make it clear what you can and cannot handle, both to yourself and others.
Celebrate Small Wins: Don't wait for monumental achievements to give yourself credit. Celebrating smaller milestones can lift your spirits and provide the motivation to tackle more significant challenges.
Exercise Regularly: Physical activity releases endorphins, which naturally elevates your mood and gives you a more balanced or positive outlook. It also helps you disengage from work stress, providing a mental "reset."
Practice Gratitude: Maintaining a gratitude journal or simply taking a moment each day to acknowledge what you're thankful for can shift your focus from what's going wrong to what's going right. It's a simple but effective strategy for fostering self-compassion.
Conclusion
The pathway to self-compassion may seem challenging, but the benefits are manifold. In a profession where we are often our own harshest critics, it’s high time we extend the same compassion to ourselves as we do for our clients.
With emotional, professional, and even physical advantages, self-compassion is not just a self-help strategy; it’s a necessity for anyone looking to navigate life’s challenges more effectively.
Further Learning
Test how self-compassionate you are with Dr. Kristin Neff's Self-Compassion test.
The Space Between Self-Esteem and Self-Compassion: Kristin Neff
Listen to one of Kristin Neff’s excellent talks as she shares more about Self-Esteem and Self-Compassion in a TED Talk.