3-5 min
Self-Compassion Break
When anxiety comes with shame or harsh self-talk, this practice helps you respond with the same warmth you'd offer a friend. Acknowledge the moment, remember you're not alone, and offer yourself kindness.
Mindfulness
Name that this is hard right now
Common humanity
Suffering is part of being human
Self-kindness
Speak to yourself as to a good friend
How self-compassion works
Self-compassion combines mindfulness, shared humanity, and kindness toward yourself. Research shows it lowers self-criticism and anxiety more effectively than trying to suppress difficult feelings.
When to practice
- After self-critical or shame-filled thoughts
- When you feel alone with your pain
- After a difficult conversation or setback
- As a daily reset, especially on hard days
What you'll notice
- Less harsh inner dialogue
- Emotional pain feeling more bearable
- Quicker recovery after stress
- More motivation to care for yourself
Other Techniques
Try other exercises that might help you.
Guided Breathing
Step-by-step breathing patterns to slow your heart rate and ease tension 5-10 minBody Scan
Mindful attention through the body to release tension and quiet anxious thoughts 8-10 minThought Labeling
A mindfulness technique that helps you recognize anxious thoughts as temporary mental events, not facts 5-15 min