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STRESS MANAGEMENT HABIT

Self-Compassion

Have a little empathy.

WHAT:

This habit is about taking a few moments each day to check in with yourself emotionally and practice self-compassion.

WHY:

Many of us are quick to criticise ourselves when we make mistakes or fall short of our goals, but rarely do we take the time to acknowledge our efforts or offer ourselves grace.

Self-compassion is linked to lower levels of anxiety and depression, improved resilience, and greater emotional well-being. By being kinder to yourself, you can reduce stress, boost your mood, and foster a healthier, more balanced mindset.

Self-compassion isn’t about avoiding responsibility or letting yourself off the hook; it’s about acknowledging that we all have struggles and treating ourselves with the same empathy we’d extend to others.

Treat yourself with the same understanding and care that you would offer to a good friend or loved one.

HOW:

  • Daily Self-Check-In: Each day, take a few minutes to ask yourself, “How am I feeling today?” Take note of your emotions without judgment. You don’t need to fix or change them—just notice them. Allow yourself to be honest about what you’re experiencing, whether it’s stress, sadness, frustration, or joy.
  • Replace Criticism with Kindness: When you catch yourself engaging in negative self-talk, try to pause and reframe your thoughts. For example, instead of saying, “I messed up again,” try saying, “I’m doing my best, and it’s okay to make mistakes.” Imagine how you would comfort a friend in a similar situation, and offer those same words to yourself.
  • Practice Self-Compassionate Affirmations: Create a few positive affirmations that you can say to yourself when things get tough. Examples include: “I am enough,” “It’s okay to have a bad day,” or “I am worthy of kindness, even from myself.” Repeat these affirmations during your check-ins or whenever you notice negative self-talk.
  • Use the Self-Compassion Break: When you notice you’re feeling overwhelmed or self-critical, try a Self-Compassion Break. Place a hand over your heart, take a few deep breaths, and remind yourself: “This is a moment of suffering, and suffering is a part of life. May I be kind to myself in this moment.”
  • Celebrate Small Wins: As part of your check-in, take a moment to recognize one thing you did well today, no matter how small. Maybe you took a short walk, handled a difficult conversation, or just made it through a challenging day. Acknowledging your efforts can shift your focus from what went wrong to what went right.
  • Create a Self-Compassion Journal: Write down your thoughts and feelings during your daily check-ins. Focus on offering yourself words of comfort and understanding, just as you would to a loved one. Journaling can be a powerful tool to process emotions and practice being kinder to yourself.

RESOURCES:

Back to #21STRONG Habit Library
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