Self Compassion Flashcards
Self Compassion History
First 2
Origins in Buddhism
(~5th century BC): Seen as a cornerstone. To well being and personal growth , responding to challenges we face every day
Introduced to Western
Psychology (Late 20th
Century)
Self Compassion History
Last 2
Dr. Kristin Neff’s
Pioneering Research
(2003): Defined it, and created a measurement, see how it looks like in people and different situations
Emergence in Sport and
Exercise Psychology
(2010s)
SELF-COMPASSION
Definition
Self-compassion is acknowledging and
addressing one’s suffering with kindness and nonjudgemental understanding, seeing pain and shortcomings as part of the shared human experience
SELF-COMPASSION
One’s Suffering
Ones Suffering: it’s just any form of discomfort, negative emotion, feeling a bit off about Something, can be physical, emotional and psycological
SELF-COMPASSION
Acknowledging and addressing:
Acknowledging and addressing: first we must acknowledge, humans sometimes doesn’t notice that. It is not about avoiding, you are deciding to take actions about the situation
SELF-COMPASSION
3 core components of a self-compassion
(Self- Kindness) compared with Self Judgment
(Mindfulness) compared with Over-Identification
(Common Humanity) compared with Isolation
COMPONENTS OF SELF-COMPASSION: Self-Kindness
- Responding to setbacks with support and understanding (like a
good friend would). - Offering warmth and encouragement instead of harsh criticism.
Purpose: creates a sense of safety and acceptance; helps athletes
stay mentally strong.
Self Kindness is compared with Self judgment (define)
Being overly critical and judgmental about the situation, we look inward and critiques ourselves, it very common, almost like a defence mechanism
COMPONENTS OF SELF-COMPASSION: Mindfulness
- Taking an open, non-judgmental stance toward one’s experiences.
- Acknowledging and accepting emotions without avoiding or
exaggerating them.
Purpose: helps athletes step back and see situations with
perspective; prevents getting stuck in cycles of negative reactivity.
Mindfulness is compared with Over-Identification (define)
Tendency to over exaggerate any negative experience that happens to us, negative experience weighting heavier than the positive one
COMPONENTS OF SELF-COMPASSION: Common Humanity
- Recognizing that mistakes, setbacks, and struggles are a natural
part of being human—and being an athlete or exerciser. - Understanding that challenges connect us rather than isolate us.
Purpose: helps athletes feel connected rather than isolated; normalizes setbacks as part of growth and shared experience.
BENEFITS OF SELF-COMPASSION IN SPORT/Exercise
Improved Well-Being
Improved Reactions to
Setbacks
Enhanced Performance
Increases Motivation
Enhanced Exercise
Adherence
Improved Body Image
and Acceptance
Improved Emotion
Regulation
BENEFITS OF SELF-COMPASSION IN sport: Improved Well-Being:
- Reduces negative
emotions (including
anxiety) - Reduces likelihood of
burnout - Greater emotional
recovery
BENEFITS OF SELF-COMPASSION IN sport: Improved Reactions to
Setbacks:
- Promotes positive
mindsets, adaptive
responses, and
perserverance. - Minimizes the harmful
effects of self-
criticism.
BENEFITS OF SELF-COMPASSION IN sport: Enhanced Performance:
- Promotes better focus
- Reduces rumination
- Encourages adaptive
coping strategies - Promotes resilience
BENEFITS OF SELF-COMPASSION IN sport: Increases Motivation
- More likely to engage
in self-determined
motivation.
BENEFITS OF SELF-COMPASSION IN EXERCISE: Enhanced Exercise
Adherence
- Increases positive self-
encouragement - Reduces fear of
judgment - Improves ability to set
realistic goals
Because we’re focused on our Own growth, we’re ok with our own physical limitations
BENEFITS OF SELF-COMPASSION IN EXERCISE: Improved Body Image
and Acceptance
Reduces body
dissatisfaction
Promotes body
appreciation
Shifts from external appearance to what we’re capable of
BENEFITS OF SELF-COMPASSION IN EXERCISE: Improved Emotion
Regulation
- Reduces anxiety
Promotes adaptive
coping strategies:
-acceptance of
physical
limitations
DEVELOPING SELF-COMPASSION: Can be learned and developed, and made stronger we can do it through this two ways
Interventions
Exercise
DEVELOPING SELF-COMPASSION: Interventions
Comprehensive, structured programs designed to cultivate self-compassion over time.
- Guided and multi-session
- Include: psychoeducation, practical
exercises, and discussions
- Tailored for specific populations (Sport specific, clinical population, e.t.c)
Examples: Compassion-focused therapy,
RESET, Mindful Self-Compassion Program
DEVELOPING SELF-COMPASSION: Exercise
Standalone activities or practices aimed at fostering self-compassion in specific moments or situations. (A lot quicker)
- Single and short-duration
- Can be self-directed or guided
- Easy to integrate into daily routines or specific contexts
Examples: Journaling/writing exercises,
meditations, self-compassionate breaks
MISCONCEPTIONS ABOUT SELF-COMPASSION
Self-criticism is essential for sport
Self-compassion will lead to passivity
Fears of becoming
mediocre
Gender stereotypes
Sport culture emphasizes
toughness over vulnerability
Misconception:Self-criticism is essential for
sport
What does research say?
Research shows that in high stress situations it can lead to setbacks
Self compassion helps us deal with these setbacks
Self-compassion
will lead to passivity
What it’s actually about?
Self compassion is about keeping our selves accountable but with kindness
Gender stereotypes
What do men feel?
Men feel like self compassion goes against their masculinity.
ARE THERE TWO SIDES OF SELF-COMPASSION?
Yin: Tender Self Compassion
- Love
- Connection
- Presence
Yang: Fierce Self-Compassion
-Protection
-Empowerment
-Action
