Write with self-compassion
This practice reduces self-criticism and negative feelings, increasing calmness.
What You'll Do
Spend 2 minutes writing about a recent stressful experience with kindness towards yourself.
Scientific Basis
Writing with self‑compassion about a stressful experience for a few minutes (vs free reflection) reduces negative affect and self‑criticism immediately, increasing calmness by ~20%.
Kreemers, L. M., et al. (2020). Testing a Self‑Compassion Intervention Among Job Seekers. Frontiers in Psychology.The Science of Impact
Self-compassion writing can serve as a quick intervention for job seekers, enhancing emotional resilience during stressful periods.
Reducing self-criticism can lead to improved mental health outcomes, potentially decreasing the risk of anxiety and depression.
Incorporating self-compassion practices into daily routines may improve overall quality of life and emotional wellbeing.
Pro Tips
Spend 10 minutes writing about a stressful experience with self-compassion.
Practice this writing exercise at least once a week to maintain emotional balance.
Reflect on your feelings and acknowledge them without judgment during the writing process.