W8 Self-compasion Flashcards
What is positive psychology
is the scientific study of what makes life most worth living. It is the scientific approach of focusing on positive experiences and positive states/traits.
Covers topics: optimism, life satisfaction, happiness, wellbeing, gratitude, compassion, self-esteem/confidence, hope
How is self-compassion defined?
Self-compassion is a healthy way to respond to the self during times of suffering.
Self-compassion Gilbert, 2014
Based on social mentality theory (emotion/cognition/behaviour)
Compassionate mind: caregivign motivation guided by Parasympathetic safeness system (elicits thougths/feeling/behaviours), sympathetic threat edfense system (prompts thougths/feeling/behaviours) reduce threat.
The forms of criticizing/attacking the self-reassuring Scale (FSCRS)
Developed as a measure of the amount to which individuals utilize each of these systems during times of struggle.
22 item self-report questionnaire, two components of self-compassion: self-criticism (inadequacy, hated self) and the ability to self-reassure. 5 point-scale
Self-compassion Neff, 2003, 2018
Most common model. Being in a self-compassionate mind state includes:
1- holding one’s emotional or cognitive pain in mindful awareness rather than avoiding the experience or over identifying with it,
2- being kind and understanding towards the self rather than being judgmental or critical,
3-seeing one’s imperfection as part of a shared common humanity rather than as isolating.
Independent but don’t function on their own.
Self-kindness
involves responding to all actions, thoughts, feelings and impulses during times of difficulty with understanding, warmth and patience.
Self-judgement
Involves hostile, demeaning and critical reactions towards the self that can influence further pain in already painful situations.
Overidentiifcation
: ruminating about one’s limitations and painful experiences and over-identifying these experiences as a part of the person
Mindfulness
a non-judgmental mind state that requires an attentive, balanced and accepting perspective of an experience.
Isolation
feeling alone in suffering failure adn inadequacy
Common humanity
a person’s ability to recognize the shared imperfections, weaknesses, sorrow, confusion and struggles that all humans experience.
Self-esteem
Evaluative component of the self-concept (subjective apprailsal of oneself as intrinsicallly positive or negative)
High self-esteem
confidence, feeling loved and respected, resilience
Low self-esteem
low confidence, unsure about value to others
Self-esteem is often built through comparisons with others. Self-esteem can change over time.
Self compassion is
being self-aware, supporting yourself to meet your own goals, building resilience to setbacks and obstacles
Self-compassion is NOT
comparing yourselves to others
trying to achieve the most in order to make you feel better about yourself.
What does self compassion improve? And in times of what?
Improves:
Resilience & Acceptance
Emotional Regulation,
Levels of self-criticism,
Coping,
In times of:
Academic / Occupational failure,
Social rejection,
Daily stress,
Negative romantic and non-romantic relationships,
Criticism and stigma from others.
Mindful Self-Compassion (MSC) program (Germer & Neff, 2013)
8-week programme: Psychoeducation, Meditation, Writing exercises, Group exercises.
Results confirm that the MSC program can increase levels of self-compassion by up to 43%
This is associated with significant increases in life-satisfaction and happiness and significant decreases in depression, anxiety, and stress even after 6 months
Barriers to Self-compassion
Cross-sectional surveys w/ ado suggest that higher criticism and rejection from parents is associated with lower levels of self-compassion (Neff & McGehee, 2010; Pepping et al., 2015).
Similar results in a longitudinal survey study, whereby higher childhood neglect and emotional abuse in childhood was associated with lower self-compassion in adolescence (Tanaka et al., 2011).
Criticism from others, particularly care givers, creates an aversion or fear towards compassion (Gilbert, 2009).
Fear of compassion
May manifest from an insecure relationship with parents or/and classical conditioning of negative outcomes to positive emotions.
Individuals consequently perceive kindness and compassion from others or the self as a potential threat that prevent people from egaging in self-comapsion.
Internalised negative voice
Hypercritical home environment led to participants marginalising the compassion they showed themselves. Critiscism from others contributes to a person directing negativity towards themselves.
Self-compassion and ADHD/ASD
Stigma/criticism from others = negative social outcomes = poor mental health. Suggest high level of “suffering” = self-compassion could be a helpful intervention for ↑ coping and resilience in these times
Evidence that ↑ self-compassion can lead to ↑ mental health outcomes, particularly in times of suffering like those experienced by people with the conditions (occupational failure, financial difficultie)
Beaton et al. 2022
Cross-sectional study, self-report questionnaire, 856 adults with and without ADHD.
Structural Equation Modelling demonstrated that lower self-compassion mediated the relationship between ADHD and high mental illbeing (depression, anxiety, stress) and low mental wellbeing (emotional, psychological, social)
Galvin et al. 2022
cross-sectional study, self-report questionnaires, 426 adults with and without ADHD.
Results showed that self-compassion was negatively associated with ASD traits, and that self-compassion mediated the relationship between ASD traits and anxiety/depression in both clinical and non-clinical populations.
