TELUS Health Care Column – Self-Compassion Can Benefit Your Health

Self-compassion can benefit your health

Self-compassion has been shown to benefit our personal well-being and mental health.¹ Practicing self-compassion means being aware of our own suffering and not criticizing ourselves for the circumstances we are dealing with.¹ It also means treating ourselves with the same kindness we would show to a friend.²

How does self-compassion help us stay healthy?

Nurturing self-compassion reduces anxiety and depression levels.³ It also activates the soothing system and calms the threat system (which alerts us to potential dangers so we can protect ourselves).¹ Recent research shows that turning off the threat system can boost the immune system, which helps us stay healthy.⁴

How to boost your self-compassion

Early life experiences can affect a person’s ability to be self-compassionate, as can misconceptions about self-compassion.¹ Self-compassion is not self-indulgence, self-pity nor a sign of weakness.^1,6 In fact, self-compassion provides people with a very powerful source of coping and resilience.⁶

Fortunately, there are things people can do to boost their self-compassion. These behaviours will vary from person to person, but they all centre on participating in activities that are soothing and nurturing.⁷ Some examples of self-soothing activities include:⁷

• Making yourself a nice meal or snack that you will enjoy
• Calling a friend to chat or meeting for a nice walk
• Looking at beautiful art or scenery
• Listening to soothing music
• Pampering yourself with a bubble bath
• Reading a good book or magazine
• Doing some slow breathing
• Practicing meditation or other relaxation techniques

It is important to plan these activities and schedule them into your week.⁷ It is also helpful to have a list of specific activities that you can put into practice quickly and easily.

References:

1. What is self-compassion? Centre for Clinical Interventions. Government of Western Austrailia. Available online at https://www.cci.health.wa.gov.au/~/media/CCI/Mental-Health-Professionals/Self-Compassion/Information-Sheets/Info-What-is-Self-Compassion.pdf.
2. Krakovsky M. Self-compassion fosters mental health. Scientific American Mind. July 1, 2012. Available online at https://www.scientificamerican.com/article/self-compassion-fosters-mental-health/.
3. The power of self-compassion. Harvard Health Publishing. June 27, 2013. Available online at https://www.health.harvard.edu/healthbeat/the-power-of-self-compassion.
4. Showing yourself compassion can have mental and physical benefits. Association for Psychological Science. Feb. 14, 2019. Available online at https://www.psychologicalscience.org/publications/observer/obsonline/self-compassion-benefits.html.
5. 4 ways to boost your self-compassion. Harvard Health Publishing. Feb. 12, 2021. Available online at https://www.health.harvard.edu/mental-health/4-ways-to-boost-your-self-compassion.
6. Neff K. The five myths of self-compassion. Greater Good Magazine. University of California, Berkeley. Sept. 30, 2015. Available online at https://greatergood.berkeley.edu/article/item/the_five_myths_of_self_compassion.
7. Building self-compassion, module 6: Self-compassionate behaviour. Centre for Clinical Interventions. Government of Western Australia. Available online at https://www.cci.health.wa.gov.au/~/media/CCI/Consumer-Modules/Building-Self-Compassion/Building-Self-Compassion—06—Self-Compassionate-Behaviour.pdf.