Self-esteem and Self-Kindness
Step 1. Self-concept vs. Self-esteem
Section 1: Learning about self-love and self-esteem
Step 2. The comparison with others
Step 3. What is Self-Compassion
Section 2: Practicing Self-Love and Self-Growth
Step 3 Exercise. The Self-Compassion Break Exercise:
Think of a situation in your life that is difficult, that is causing you stress. Call the situation to mind, and see if you can actually feel the stress and emotional discomfort in your body. Now, say to yourself:
1. This is a moment of suffering
That’s mindfulness. Other options include:
This hurts.
Ouch.
This is stress.
2. Suffering is a part of life
That’s common humanity. Other options include:
Other people feel this way.
I’m not alone.
We all struggle in our lives.
Now, put your hands over your heart, feel the warmth of your hands and the gentle touch of your hands on your chest. Or adopt the soothing touch you discovered felt right for you.
Say to yourself:
3. May I be kind to myself
You can also ask yourself, “What do I need to hear right now to express kindness to myself?” Is there a phrase that speaks to you in your particular situation, such as:
May I give myself the compassion that I need
May I learn to accept myself as I am
May I forgive myself
May I be strong.
May I be patient
This practice can be used any time of day or night, and will help you remember to evoke the three aspects of self-compassion when you need it most.
Step 4. Self-compassion Break Meditation
Step 5. Taking care of your difficult emotions. Practice this exercise to calm your most difficult feelings
Step 6. Self-critic voice exercise
Step 7. How do you talk to yourself?
Step 8. Becoming your own best mentor. You have already been in contact with your difficult emotions and your inner critical voice, but let's meet today your inner mentor
Step 9. Discovering your personal strengths . Your Inner Mentor success from who you are, from your personal strengths , but, do you know them? Take this free survey to discover your main personal strengths
Step 10. Flourishing from your personal strengths. Exercise.
In difficult times of our lives, we tend to respond to our fears, worries or weaknesses, that is why those who ruminate tend to overthink more,those who are more choleric tend to feel more irritable or who tend to isolate themselves and stay at home and reduce social interaction. But what is instead to respond from our weaknesses we could act from our personal strengths?
Take a look at your top 5 personal strengths and choose the 3 of them that you feel more identified with or they are easier to put into practice and challenge yourself you use them as tools during the following day. Next time you find yourself in a difficult situation try to act from one of your personal strengths.
Other resources
The Components of Self-Compassion
The space between Self-Esteem and Self-Compassion