If your best friend stood you up for a date at the movies, would you be forgiving and understanding when he/she explained what happened?
If you made that same mistake to your best friend, would you be forgiving and understanding of your own mistake? Would you mentally beat yourself up for days or would you just chalk it up to human error and circumstances?
That ability for you to be understanding of your own mistakes in life is self-compassion.
Do you give more consideration for others when they make mistakes than you do for yourself? If you do, then your need to evaluate your self-compassion, as it has a huge impact on your mental well being.
We can have good self-esteem but little self-compassion.
You may have good self-esteem, meaning you think you are a person of value and therefore you believe in your abilities. However, you can have good self-esteem, but without self-compassion you will struggle to accept your failures as human error or circumstantial.
Without self-compassion, you will be extremely hard on yourself and your personal mistakes, which therefore will affect your self-esteem negatively. If you always criticize yourself when bad things happen, then your mental health can also be adversely affected. Not being too hard on yourself, or having self-compassion is essential to your mental well being, so you better know if you have it or not.
Self-compassion is the ability to be understanding toward yourself.
Having good self-compassion means that you are understanding and considerate toward yourself, as you would be for a dear friend. Often in life, people are hard on themselves, hoping that it will propel them to greater success.
Theories of self-compassion explain that your success is more likely to happen if you have good self-compassion. The reason is because you are more likely to survive set backs, mistakes, and trials with a greater ability to rebound, get back up and try again because you are self-compassionate.
Dr. Kristen Neff is a a world renowned expert on self-compassion. She explains that self-compassion involves providing yourself with understanding when you fail:
“Instead of mercilessly judging and criticizing yourself for various inadequacies or shortcomings, self-compassion means you are kind and understanding when confronted with personal failings – after all, who ever said you were supposed to be perfect?”
Dr. Neff explains that three components make up self-compassion. Understanding these three components can help you understand whether you possess self compassion. These components include: self-kindness, common humanity, and mindfulness.
Instead of being overly critical of yourself, be kind to yourself.
In possessing self-kindness you are not judgmental toward yourself or your failings. It also means that you aren’t overly critical of yourself. You look at things realistically, but allow yourself to accept failure as part of the human process. If you don’t allow yourself self-kindness and instead are judgmental of yourself, you will experience negative consequences. Scientific American examined self-compassion and explained the result of self-judgment on an individual’s mental health:
“Unfortunately, self-criticism can lead to generalized hostility (toward oneself and others), anxiety and depression; these are problems that can handicap people from reaching their full potential.”
Instead of indulging in sadness, recognize that suffering happens to everyone of us.
Common humanity is the second component associated with self-compassion. This is simply your ability to recognize your life’s ups and downs as something that happen to all people. Dr. Neff describes common humanity as “recognizing that suffering and personal inadequacy is part of the shared human experience”. Life ups and downs happen to all people. If you think they are happening to only you or that your pain is not also felt by others experiencing the same or similar situations, then you are isolating yourself. Recognizing that suffering in life happens to all people, including yourself, is part of having self-compassion.
Instead of suppressing your emotions, acknowledge them.
The third component to having self-compassion is mindfulness. According to Dr. Neff this involves:
“a non-judgmental, receptive mind state in which one observes thoughts and feelings as they are, without trying to suppress or deny them”.
For some this would be considered having emotional intelligence. It is the ability to acknowledge your feelings and emotions, but not wallowing in them. Repressing your feelings does not help you with self-compassion. You need to allow yourself to experience emotions, but with an awareness that your emotions should not swallow you up.
To build your self-compassion, stop being so critical of yourself.
Lack of self-compassion is tied to being overly critical of oneself. Just like most aspects of self identity they are often tied to childhood. How we were spoken to or treated as a child can have a great impact on our self-compassion. If you were told “you are useless”‘or “you can’t do anything right” on a regular basis as a child, you may carry those thoughts and memories with you into adulthood. Even if you don’t believe those words for yourself today, they can subconsciously or unconsciously impact your ability to be compassionate with yourself. Also meaning, if you fail, those criticisms of being useless or unable to do anything right may come back to haunt you, whether they are conscious thoughts or unconscious thoughts.
Therapy can be a great help in uncovering those defeating statements that may be feeding your soul and mind when you fail. Those defeating statements are preventing you from being compassionate toward yourself. Consider therapy if you lack self-compassion and especially if you can’t identify the core cause. Identifying the core cause can help you dispel and discredit those harmful words previously spoken about you or to you.
There is a self-compassion assessment which let you find out how well you personally provide compassion to yourself. You can try the test here: Self-Compassion Assessment and take the following steps to love yourself better.
Emma Seppala identified some practical ways that you can help you boost your self-compassion today. Here are her tips:
Self-compassion may come easier to some and more difficult for others. It is an important component of your well being that is worth taking the time and effort to improve upon.
“…research suggests that self-compassion provides an island of calm, a refuge from the stormy seas of endless positive and negative self-judgment, so that we can finally stop asking, “Am I as good as they are? Am I good enough?” By tapping into our inner wellsprings of kindness, acknowledging the shared nature of our imperfect human condition, we can start to feel more secure, accepted, and alive.”
Dr. Neff eloquently summarizes the greatest benefit of self-compassion, which in essence is acceptance of ones self, imperfections and all.
|||^||Dr. Kristin Neff: Definition of Self-Compassion|
|||^||Scientific American: Self-Compassion Fosters Mental Health|
|||^||Daily Good Website: How To Practice Self-Compassion|
|||^||Yes Magazine: Self-Esteem Might Boost Our Egos, But Self-Compassion Opens Our Hearts|