Days are stressful, and we are constantly asked to do more and more. With the holiday season approaching, there’s unsaid stress and pressure. Self-compassion falls through the cracks during these times and sometimes feels like a luxury. But it’s not a luxury, it’s a necessity.
What is self-compassion? It involves treating yourself with the same kindness, understanding, and patience you offer others. Here is a simple way to introduce self-compassion daily this upcoming week!
Day 1: Introduce a Self-Affirmation
Self-compassion starts with words. Offer yourself a kind phrase today. You can select a simple
one. Pick a phrase and repeat it when you need support. Here are some ideas:
• I’m doing the best I can
• It’s okay to feel this way
• I deserve kindness too
• I like who I am
Day 2: Notice Your Inner Voice
We are now paying attention to our words. How do you tend to talk to yourself when you make a mistake? When stressed? When things feel out of control?
Try not to judge your inner voice. Just observe it. And then ask yourself: Would I speak to a friend this way?
Day 3: Set One Boundary
Self-compassion is also about protecting yourself. Boundaries help our mental health by preventing burnout or resentment. Today, we are going to choose a boundary that chooses you. Small or big, here are some ideas:
• Say “no” to something you don’t have the capacity for
• Log off work at the right time
• Protect your quiet time
• Provide a time limit for an activity or interaction that causes discomfort
Day 4: Engage in a Small Act of Self-Care
Self-care doesn’t have to be elaborate; it’s supposed to provide you with comfort. The small act
could be:
• Wrapping yourself in a warm blanket
• Taking time to drink your coffee or tea
• 5-minute stretch break
• Stepping outside for fresh air
The small act conveys to your brain that you are worth caring for.
Day 5: Practice Self-Forgiveness
Think about a moment from the week when you were hard on yourself. Instead of replaying and being self-critical, try to release it. Remind yourself:
• Mistakes are what make us human
• You deserve the grace you offer others
• Growth doesn’t come from shame or dwelling in the past
• You have what it takes to move forward
Day 6: Do One Thing That Brings You Joy
Joy doesn’t have to be earned or planned. Joy increases our spirits, provides motivation, and it grounds us. Pick something small, but meaningful, like listening to a favorite song, reading for pleasure, painting, cooking, taking a longer shower, or simply resting.
Day 7: Write Yourself a Compassionate Letter
Congratulations on getting to the end of the week!! There may have been ups and downs. Now, write a reminder that you matter. You can write about:
• What you’re proud of
• What’s been difficult or stressful lately
• What you wish for yourself going forward
• What is a strength of yours
In this letter, speak to yourself with kindness and honesty.
Final Thoughts
Self-compassion is not something you earn, a one-time act, or something that is selfish. It’s a practice to help shift the mindset in how you relate to yourself. Each of these 7 acts provides a small step to start this practice. It is a reminder to be kind to yourself. Building a positive relationship with yourself is healing, strengthening, and brave.
About Uma Kumar:
Uma understands that seeking therapy is difficult, and on top of that, finding the right therapist by reading numerous profiles is a daunting task. She aims to meet the client where they are and create a supportive environment where they feel heard and comfortable discussing their experiences, needs, and goals.
Uma is a Resident in Counseling offering both virtual and in-person services at our Alexandria location. Uma has worked with a diverse population, including children, young adults, and the elderly, addressing issues such as anxiety, depression, adjusting to life transitions, multicultural difficulties, bipolar disorder, ADHD, school and employment stress, and various physical disabilities. To learn more about Uma, visit HERE.