Self-compassion refers to being supportive toward oneself when experiencing suffering or pain-be it caused by personal mistakes and inadequacies or external life challenges. This review presents my theoretical model of self-compassion as comprised of six different elements: increased self-kindness, common humanity, and mindfulness as well as reduced self-judgment, isolation, and overidentification. It discusses the methodology of self-compassion research and reviews the increasingly large number of empirical studies that indicate self-compassion is a productive way of approaching distressing thoughts and emotions that engenders mental and physical well-being. It also reviews research that dispels common myths about self-compassion (e.g., that it is weak, selfish, self-indulgent or undermines motivation). Interventions designed to increase self-compassion, such as compassion-focused therapy and mindful self-compassion, are discussed. Finally, the review considers problematic issues in the field, such as the differential effects fallacy, and considers limitations and future research directions in the field of self-compassion research.
Fortunately, there is an alternative to self-esteem that many experts believe is a better and more effective path to happiness: self-compassion. The research of Dr. Kristin Neff and other leading psychologists indicates that people who are compassionate toward their...E-Book Information Year: 2,011
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Objectives: The aim of these two studies was to evaluate the effectiveness of the Mindful Self-Compassion (MSC) program, an 8-week workshop designed to train people to be more self-compassionate.
Methods: Study 1 was a pilot study that examined change scores in self-compassion, mindfulness, and various wellbeing outcomes among community adults (N = 21; mean [M] age = 51.26, 95% female). Study 2 was a randomized controlled trial that compared a treatment group (N = 25; M age = 51.21; 78% female) with a waitlist control group (N = 27; M age = 49.11; 82% female).
Results: Study 1 found significant pre/post gains in self-compassion, mindfulness, and various wellbeing outcomes. Study 2 found that compared with the control group, intervention participants reported significantly larger increases in self-compassion, mindfulness, and wellbeing. Gains were maintained at 6-month and 1-year follow-ups.
Self-compassion is conceptualized as containing 3 core components: self-kindness versus self-judgment, common humanity versus isolation, and mindfulness versus overidentification, when relating to painful experiences. Research evidence demonstrates that self-compassion is related to psychological flourishing and reduced psychopathology. Mindful Self-Compassion (MSC) is an 8-week training program, meeting 2.5 hours each week, designed to help participants cultivate self-compassion. MSC contains a variety of meditations (e.g., loving-kindness, affectionate breathing) as well as informal practices for use in daily life (e.g., soothing touch, self-compassionate letter writing). A detailed clinical case illustrates the journey of a client through the 8 weeks of MSC training, describing the key features of each session and the client's response.
Kristin Neff changed how we talk about self-care with her enormously popular first book, Self-Compassion. Now, ten years and many studies later, she expands her body of work to explore a brand-new take on self-compassion. Although kindness and self-acceptance allow us to be with ourselves as we are, in all our glorious imperfection, the desire to alleviate suffering at the heart of this mindset isn't always gentle, sometimes it's fierce. We must also act courageously in order to protect ourselves from harm and injustice, say no to others so we can meet our own needs, and motivate necessary change in ourselves and society. Gender roles demand that women be soft and nurturing, not angry or powerful. But like yin and yang, the energies of fierce and tender self-compassion must be balanced for wholeness and wellbeing.
Drawing on a wealth of research, her personal life story and empirically supported practices, Neff demonstrates how women can use fierce and tender self-compassion to succeed in the workplace, engage in caregiving without burning out, be authentic in relationships, and end the silence around sexual harassment and abuse. Most women intuitively recognize fierceness as part of their true nature, but have been discouraged from developing it. Women must reclaim their power in order to create a healthier society and find lasting happiness. In this wise, caring, and enlightening book, Neff shows women how to reclaim balance within themselves, so they can help restore balance in the world.
Kristin Neff PhD, is a professor in educational psychology, and the world's expert on self-compassion. A pioneer who established self-compassion as a field of study, Kristin offers a powerful solution for combating negativity and insecurity - the symptoms of living in a high-pressure world.
Self-Compassion recognises that we all have weaknesses and limitations, but in accepting this we can discover new ways to achieve improved self-confidence, contentment and reach our highest potential. Simply, easily and compassionately. Kristin Neff's expert and practical advice offers a completely new set of personal development tools that will benefit everyone.
Conceptual diagram linking self-compassion and physical health through perceived stress and health behaviors. Values presented are standardized path coefficients with bootstrap standard errors in parentheses.
Conceptual diagram of alternate model linking self-compassion and physical health through health behaviors and perceived stress. Values presented are standardized path coefficients with bootstrap standard errors in parentheses.
Overall, our findings extend our understanding of self-compassion and physical health in several important ways. First, although previous research has shown that self-compassion is associated with lower levels of perceived stress, this study was the first to test perceived stress as a mediator of the relationship between self-compassion and physical health. Indeed, this pathway accounted for most of the total effect of self-compassion on health. Second, whereas previous research has noted that self-compassion is linked to physical symptoms via the practice of health behaviors (Dunne et al., 2016), this study replicated these findings using a comprehensive index of physical health that included symptoms, functioning, and a global rating of overall health. In addition, negative affective states have been shown to account for why self-compassionate people may be better able to regulate their health behaviors (Sirois, 2015; Sirois et al., 2015a). The current results extend these previous findings by demonstrating that lower stress, arguably a negative affective state, explains the association between self-compassion and health behaviors. Finally, our test of the full path model linking self-compassion to stress, health behaviors, and physical health provides the first test of the combined pathways from previous research on self-compassion and health (Dunne et al., 2016; Sirois, 2015; Sirois et al., 2015a), and indicates that self-compassion may relate to physical health through multiple routes.
Growing evidence indicates that self-compassion is malleable and can be enhanced through training (Jazaieri et al., 2013; Neff and Germer, 2013). For example, Neff and Germer (2013) developed an 8-week program aimed at increasing mindful self-compassion. While this program produced significant increases in self-compassion, there were concomitant decreases in perceived stress. In light of the well-documented health benefits of stress management (Taylor and Sirois, 2014), it is reasonable to think that this type of program would also have a positive impact on health. Our findings also suggest that self-compassion could play a role in interventions directly aimed at improving health behaviors. For example, several studies have now found that promoting self-compassionate responding to health behaviors failures can be effective for reducing health risk behaviors such as overeating (Adams and Leary, 2007), smoking (Kelly et al., 2010), and alcohol misuse (Brooks et al., 2012). It is possible that techniques designed to elevate self-compassion may be equally beneficial for increasing health-promoting behaviors, and subsequent physical health. Future research using experimental and longitudinal methods is needed to provide more rigorous tests of these ideas. be457b7860
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