Based on Dr. Kristin Neff's Three Components of Self-Compassion
When we're struggling, our instinct is often to be self-critical. This tool will guide you through Dr. Kristin Neff's self-compassion break - a gentle way to offer yourself the same kindness you'd give a good friend.
Acknowledge your pain without judgment
Remember you're not alone in suffering
Offer yourself warmth and understanding
Let's explore what's happening for you right now
Research shows: Taking a moment to understand your current experience helps make self-compassion practices more effective. This isn't about judgment - it's about awareness.
Notice any physical sensations without trying to change them. Common areas where we hold stress:
Writing down critical self-talk helps us recognize it more clearly. Remember, noticing these thoughts doesn't make them true.
Select all that apply. Naming emotions helps us understand them better.
Select what best describes your current situation. This helps personalize your compassion break.
"This is a moment of suffering"
Dr. Neff teaches: The first step is to acknowledge our pain with mindfulness - neither suppressing it nor getting overwhelmed by it. Simply notice and name what you're experiencing.
"Suffering is part of the human experience"
Dr. Neff explains: When we're suffering, we often feel isolated and alone. Common humanity reminds us that struggle is part of the shared human experience - you are not alone.
You are connected to all humans who have experienced similar struggles
Think of friends, family members, or even strangers who might have faced similar challenges. You are part of a larger human story of struggle and resilience.
"May I be kind to myself"
Dr. Neff's wisdom: Self-kindness means treating yourself with the same warmth and understanding you'd show a dear friend facing the same struggle. Replace self-criticism with gentle support.
Place both hands on your heart, give yourself a gentle hug, or place a comforting hand on your cheek - whatever feels most soothing right now.
You mindfully acknowledged your struggle
You remembered you're not alone
You offered yourself kindness
"With self-compassion, we give ourselves the same kindness and care we'd give to a good friend." - Dr. Kristin Neff