Compassion-Focused Therapy (Self-Compassion)

What is Compassion-Focused Therapy (Self-Compassion)?

Kristin Neff's three-component self-compassion framework — self-kindness, common humanity, and mindfulness — shown to reduce self-criticism, anxiety, and depression while increasing resilience and motivation.

Is there evidence for it?

How do you do Compassion-Focused Therapy (Self-Compassion)?

1. 1.Practice the Self-Compassion Break: when suffering, say to yourself: 'This is a moment of suffering' (mindfulness), 'Suffering is part of life' (common humanity), and place your hand on your heart saying 'May I be kind to myself' (self-kindness)
2. 2.Write a self-compassion letter: when you're being self-critical, write a letter to yourself from the perspective of an unconditionally loving friend; describe what happened, validate the difficulty, and offer encouragement
3. 3.Use compassionate self-talk replacement: catch your inner critic ('I'm so stupid') and rephrase it as you'd talk to a good friend ('That was a mistake, and mistakes are how I learn')
4. 4.Practice Loving-Kindness Meditation (Metta): for 10 minutes, silently repeat phrases ('May I be safe, may I be healthy, may I be happy, may I live with ease') directed first to yourself, then to loved ones, then to all beings
5. 5.Take the self-compassion scale at self-compassion.org to establish your baseline and retake monthly to track growth

How long does it take?

10-20 min/day.

Is it hard to start?

medium.

This is one entry from the library Shift matches against. It is general information, not advice about you, and nothing on this page came from anyone's conversation.