Self-Compassion and Individual Flourishing

Kristin Neff, PhD University of Texas at Austin

Self-esteem
Global evaluation of self-worth

For years self-esteem was seen as the ultimate marker of wellbeing

Potential problems with high self-esteem

Not if you have it, but how you get it

The need to be special and above average

Social Comparison

Narcissism

Bullying and Prejudice

Contingency of Self-Worth

Self-Compassion

Three components of

self-compassion

Self-Kindness vs. Self-Judgment:

Treating self with care and understanding rather than harsh judgment Actively soothing and comforting oneself

Common humanity vs. Isolation

Seeing own experience as part of larger human experience not isolating Recognizing that life is imperfect (us too!)

Mindfulness vs. Over-identification

Allows us to be with painful feelings as they are
Avoiding extremes of suppressing or running away with painful feelings

Why isnt self-compassion more prevalent in Western culture?

Belief its weak, complacent and passive

Compassion can be a strong, powerful force for change

Confusion with Making excuses

Belief that motivation requires self-criticism

Motivation with Self-Criticism

Fear of being bad or worthless

Motivation with Self-Compassion

Desire for health and well-being

Self-compassion provides the emotionally supportive environment needed for change

If possible.

Research on Self-Compassion
United States, Canada, United Kingdom, Belgium, Netherlands, Thailand, Taiwan, Korea, Turkey, Germany, Norway, Iran

Journal articles, chapters and dissertations examining self-compassion (Google Scholar)

120 105 90 75 60 45 30

15
0 2003 2004 2005 2006 2007 2008 2009 2010 2011 2012+

Self-compassion linked to well-being

Reductions in: Anxiety, depression, stress, rumination, perfectionism, shame, negative body image

Self-compassion linked to well-being

Increases in: Life satisfaction, happiness, connectedness, self-confidence, optimism, curiosity, gratitude

Self-compassion vs. self-esteem

Offers same benefits without pitfalls Fewer social comparisons Less contingent self-worth No association with narcissism

Linked to Coping and Resilience

Linked to health behaviors

Linked to greater motivation

More intrinsic motivation, desire to learn & grow Personal standards just as high, not as upset when dont meet them Less fear of failure More likely to try again when fail

Linked to Other-Focused Concern

More forgiveness and perspective-taking More compassion for others, empathy, altruism

Mindful Self-Compassion Program

8-week workshop designed to explicitly teach skills of self-compassion Uses meditation, informal practice, interpersonal exercises and homework assignments

Research on Mindful Self-Compassion

Randomized controlled trial Intervention group vs. wait-list control group

54 participants

Percent increase in self-compassion, mindfulness, and compassion

50% 40%

20% 10% 0%

SC*

Mind*

Comp*

2 (Group) X 2 (Time) Repeated Measures ANOVAs

30%

Exp. Control

*P < .05

Percent decrease in depression, anxiety, stress, and emotional avoidance

25% 20% 15% 10% 5% 0%

Exp. Control

Dep*

Anx*

Stress*

Avoid*

*P < .05

2 (Group) X 2 (Time) Repeated Measures ANOVAs

Percent increase in social connectedness, life satisfaction, and happiness

25% 20% 15% 10% 5% 0%

Exp. Control

Conn

Life Sat*

Happ

*P < .05

2 (Group) X 2 (Time) Repeated Measures ANOVAs

All well-being gains maintained over time

4.5 4 3.5 3 2.5 2 Pre-test Week 3 Week 6 Post-test 6 mo 1 year

Self-Compassion

Self-compassion in the workplace?

Self-compassion calculator, videos, research articles, guided meditations and exercises available at:
www.self-compassion.org