For many adults, anxiety and depression can be debilitating conditions that affect all aspects of life. While traditional treatments such as therapy and medication can be helpful, there is another tool that can be just as effective: self-compassion.
What is Self-Compassion?
Self-compassion is a way of treating oneself with kindness, care, and understanding in times of distress, pain, or suffering. According to Neff (2003), self-compassion is comprised of three elements: self-kindness, common humanity, and mindfulness. Self-kindness involves being gentle and supportive to oneself when experiencing pain or hardship. Common humanity is the recognition that all humans experience suffering and difficulties in life, and that one's experience is not unique or abnormal. Mindfulness involves being present and aware of one's emotions and thoughts without judgment or criticism.
Self-Compassion vs. Self-Esteem:
While self-esteem is often considered an important aspect of mental health, research has shown that it may not always be helpful. Self-esteem is often based on external validation and can fluctuate depending on one's circumstances. In contrast, self-compassion is based on an internal sense of worth and is more consistent over time (Neff, 2011).
Why Self-Compassion is Key to Coping with Anxiety and Depression
If you're struggling with anxiety and depression, it can be easy to fall into a cycle of negative self-talk and self-criticism. This can exacerbate feelings of worthlessness and hopelessness, making it even harder to manage your symptoms.
However, practicing self-compassion can help break this cycle and provide a sense of relief and comfort. Studies have shown that individuals who practice self-compassion have lower levels of anxiety and depression, as well as increased levels of life satisfaction and overall wellbeing (Neff, 2003; Raes et al., 2011).
Here are some ways in which self-compassion can be especially helpful for those with anxiety and depression:
Decreases Self-Criticism: When you struggle with anxiety and depression, it's common to be harsh on yourself and engage in negative self-talk. Self-compassion helps decrease self-criticism and instead fosters self-kindness and understanding (Neff, 2003).
Increases Emotional Resilience: Self-compassion helps individuals cultivate emotional resilience by promoting self-care and self-nurturing practices. This can help individuals better cope with stress and negative emotions (Neff & Germer, 2013).
Encourages Seeking Support: When you're struggling with anxiety and depression, seeking help and support can be challenging. However, self-compassion encourages individuals to reach out and ask for help when they need it (Neff & Germer, 2013).
If you're struggling with anxiety or depression and are having a hard time finding your own self-compassion, you might want to consider therapy. If you and want to learn more about how therapy can help, consider reaching out to Aligned Minds Counseling and Therapy.
Our licensed therapists are dedicated to helping you build the skills and strategies you need to live your best life. With our support and guidance, you can cultivate greater self-compassion and resilience, and develop a stronger sense of self-worth and purpose.
Book your appointment today! Remember, you deserve to be happy! You deserve therapy!
References
Neff, K. D. (2003). Self-compassion: An alternative conceptualization of a healthy attitude toward oneself. Self and Identity, 2(2), 85-101. https://doi.org/10.1080/15298860309032
Neff, K. D., & Germer, C. K. (2013). A pilot study and randomized controlled trial of the mindful self-compassion program. Journal of Clinical Psychology, 69(1), 28-44. https://doi.org/10.1002/jclp.21923
Raes, F., Pommier, E., Neff, K. D., & Van Gucht, D. (2011). Construction and factorial validation of a short form of the Self-Compassion Scale. Clinical Psychology & Psychotherapy, 18(3), 250-255. https://doi.org/10.1002/cpp.702
Seligman, M. E. P., Steen, T. A., Park, N., & Peterson, C. (2005). Positive psychology progress: Empirical validation of interventions. American Psychologist, 60(5), 410-421. https://doi.org/10.1037/0003-066X.60.5.410
Van Dam, N. T., Sheppard, S. C., Forsyth, J. P., & Earleywine, M. (2011). Self-compassion is a better predictor than mindfulness of symptom severity and quality of life in mixed anxiety and depression. Journal of Anxiety Disorders, 25(1), 123-130. https://doi.org/10.1016/j.janxdis.2010.08.011
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