[!quote] Self-compassion techniques are not self-indulgent - they will tame your inner critic while helping you change for the better.
- Brooke Schwartz
Self Compassion
- Being open to and moved by one’s own suffering, experiencing feelings of caring and kindness toward oneself
- Taking an understanding, nonjudgmental attitude toward one’s inadequacies and failures
- Recognizing that one’s experience is part of the common human experience
Three Closely Connected Components
- Self-Kindness
- Common Humanity
- Mindfulness
Self-esteem is outcomes-oriented, whereas self-compassion is process-oriented.
Self-Compassion 来之不易
- 需要刻意练习
- 孩童时期就很少受到来自父母的关怀
- 甚至在亲密关系中，总是被拒绝，批评，或者过度保护
- 经常会遭受误解，认为会使人变得自恋、放纵、懒惰
[!quote] Name it to tame it.
- Daniel Siegel
只有找到你愤怒的源泉，才能逐渐驯服这头猛兽。
Takeaway
- Self-criticism doesn’t work
- Self-compassion is a beneficial alternative
- Self-compassion doesn’t always come easy
- Learn to identify self-criticism
- Befriend your inner critic
- Reframe judgmental thoughts as factual ones
- Practice soothing touch
- Talk to a younger version of yourself
- Identify your values