Finding the Comfort in Self-Compassion
Welcome to our last (for now) blog on self-compassion. This has been a really fun series to put together and a timely reminder that self-compassion does not have to be complicated. It’s easy to believe that big changes require big action, but remember that small actions daily help us create a more lasting and meaningful impact.
We wrap up this series with simple techniques for self-soothing. We all engage in a self-soothing practice, even if we are unaware or intentional about it. Our little rituals, such as grabbing a coffee before heading into the office, waiting for our favorite song to finish before getting out of the car, or taking our time to walk through the aisles at the grocery store, help ease our anxious feelings.
Exploring self-soothing techniques allows us to work toward self-kindness and mindfulness to be intentional in our self-compassion practice.
Why is Self-soothing important?
Self-soothing helps us manage stress and difficult emotions like disappointment and overwhelm. Practicing self-kindness and learning to comfort ourselves helps us achieve emotional regulation and think more clearly by calming our minds and bodies. Developing intentional self-soothing strategies helps our minds feel prepared to navigate daily challenges.
There are so many fun and effective ways to practice self-soothing techniques. Below is a list of our top 10 favorites (in no particular order):
Reading a book is a helpful way to escape daily stressors. Reading a fun or interesting story or listening to a podcast or audiobook for a few minutes allows us to quiet our minds and focus on something new.
Moving our bodies releases endorphins, the natural chemicals in our brain that help lift our moods and relieve pain. Going for a walk, doing yoga, or other forms of exercise increases our sense of happiness and well-being.
Listening to music helps trigger dopamine, a neurotransmitter associated with pleasure and reward. Creating and listening to your favorite playlists can help you feel more energetic and happy. Listen to some of our favorite playlists.
Taking a warm shower or bath helps to relax our muscles, which helps to ease tension and improve our moods and emotional well-being.
Meditation, as part of mindfulness practice, challenges us to focus on the present moment. Grounding ourselves in the present encourages us to worry less about the future, dwell less on past regrets, and focus on the present. Meditation helps to reduce stress hormones and calm our nervous system. Try these guided meditations.
Spending time in nature and reconnecting with your environment can elevate your mood. Sunlight increases serotonin, a neurotransmitter that regulates mood and happiness. This helps us feel more calm and relaxed.
Journaling can help us reflect and explore our self-expression. Writing to process our emotions and consider our personal growth is a helpful addition to our self-soothing toolkit.
Deep breathing helps us regulate our nervous system. Breathework activates the diaphragm, allowing for deeper and slower breaths and helping to promote relaxation.
Spending time with friends on the phone, during a walk, or over coffee can help us feel more connected and supported.
Scheduling a solo date and carving out time to do something you enjoy solo is a sustainable way to prioritize “me time.”
Remember to treat yourself with kindness, understanding, and forgiveness as you reflect on self-compassion. As we develop positive self-talk, a powerful question we can use to check in with ourselves is, how would I talk to my best friend now? This question reminds us of our common humanity and our need for kindness, balance, and grace.
As we conclude this series, remember that self-compassion makes us feel encouraged and hopeful. Tough love does not inspire us to create lasting change in the same way self-kindness does not cause us to become complacent and self-centered. We have a right to be treated with kindness and respect, starting with ourselves. Per Mariah Carey, we are doing the best we can with what we’ve got.
