Write positive affirmations
This practice helps reduce self-criticism and fosters a more compassionate self-view.
What You'll Do
Take a moment to write down three positive affirmations about yourself to counter any self-critical thoughts.
Scientific Basis
Participating in compassion‑focused therapy (CFT) leads to decreases in self‑criticism with effect sizes ranging from ~0.15 to ~0.72, fostering mood stability by nurturing self‑soothing ability.
Millard, L. A., et al. (2023). Effectiveness of compassion‑focused therapy on self‑criticism and well‑being outcomes. (in review)The Science of Impact
CFT has been shown to significantly reduce self-criticism, which is linked to improved mental health outcomes.
Reducing self-criticism can enhance mood resilience, leading to better emotional regulation.
CFT fosters warm self-relating, which can decrease instances of anxiety and depression.
Pro Tips
Engage in CFT sessions weekly for at least 8 weeks.
Practice self-soothing techniques daily for 10 minutes.
Reflect on positive affirmations each morning to counter self-criticism.