Self-criticism is a common problem, and not one to be overlooked: the way you talk to yourself plays a vital role in wellbeing. Luckily, the problem of the harsh self-critic is fixable. Below are five ways to help you overcome your inner critic by strengthening your self-compassion and fostering a sense of self-acceptance.
Five essential steps to increase your self-compassion
Step 1: Practice Forgiveness
Stop punishing yourself for your mistakes. Accept that you are not perfect and be gentle with yourself when you are confronted with your shortcomings. You are valued by your friends and colleagues because of who you are, not because you are faultless.
Become aware of times when you derive a sense of self-worth from performance or perfection. Understand that you do not need to be a certain way to be worthy of love.
One way to remind yourself that you are worthy, even when you’re not performing well, is to put a sticky note near your desk or in your wallet with a message reminding you to be gentle and kind with yourself.
Step 2: Employ a Growth Mindset
At the heart of Carol Dweck’s research is the impact of our mindset on wellbeing. She found that whether we have a fixed or growth mindset influences our happiness. Do you view challenges as impossible obstacles or as opportunities to grow? Employing a growth mindset is more helpful.
Embrace rather than avoid challenges, persist in finding meaning in them, and don’t give up on yourself. When you find you are criticizing yourself and negatively comparing yourself with others, try to find inspiration in their successes and strengths instead of feeling threatened.
Step 3: Express Gratitude
Feeling gratitude is very powerful (Emmons & McCullough, 2003). Rather than wishing for what we do not have, there is strength in appreciating what we do have, right now. You can choose to write a gratitude journal or go for gratitude walks. By focusing on our blessings we employ a gentler inner voice and move the focus away from our shortcomings and outward to the world, with all its beauty.
Step 4: Find the Right Level of Generosity
Raj Raghunathan (2016) has identified three different reciprocity styles: giver, taker, and matcher. Givers are the most generous people, and generosity is a great way of employing compassion. However, givers can be both the most successful and least successful people, as they may fall into a pattern of selfless giving that ignores their own needs.
For generosity to work in favor of your wellbeing, it cannot be selfless. So, when being generous, make sure you are aware of your own needs before progressing. Then consciously choose the recipient of your generosity, the resources you have available, and your level of energy based on what will support your own wellbeing.
Also, have fun being generous. See the difference you make and do not forget to give back to yourself. Doing good for others makes us happy, but only if it does not reduce our own levels of wellbeing.
Step 5: Be Mindful
Mindfulness has been found to have a positive impact on self-compassion, as it has a tendency to lessen self-judgment (Kabat-Zinn, 2014). Strive to always be in the moment and to be aware of what is happening right now, without judgment and labeling.
Allow what you think or feel to have its moment; don’t give it the microphone or hide it in the corner. Allow it to come, and then, without attachment, let it go.
Top Take-Aways
Be mindful of the difficult emotions that arise. Forgive yourself and recognize that you are only human. See if you can identify how to do it differently next time. Be grateful for the opportunity you had in the first place and for your persistence to try again.
Finally, accept yourself. You are not perfect. And yes, you likely could have done better. But chances are, you did just fine. And often, that’s more than enough.
Excerpted from “How to Practice Self-Compassion in 5 Simple Steps” from Positive Psychology. Read the full article online.
Source: Positive Psychology | How to Practice Self-Compassion in 5 Simple Steps, https://positivepsychology.com/self-compassion-5-steps | © 2022 PositivePsychology.com B.V., Last reviewed September 2022.
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