Self-compassion isn’t self-pity or self-indulgence. It’s giving yourself the same kindness you would want to give your good friend. I would like to talk about self-compassion and its benefits to help me in life.
Are you stressed out by all the pressures and expectations in your life?
Our life demands a lot of expectations and we also expect too much of ourselves. It can accumulate stress from work, finance, family, and relationships. One of the best ways to find some relief from this kind of self-imposed stress is to reflect in a journal.
I have been writing a journal for years, especially whenever I feel overwhelmed, or depressed. There are many journals prompts to apply to my situation helping me, but self-compassion journal prompts are new ways to show myself more grace and kindness and to let go of the stress that is weighing me down.
As you know that writing a journal can be open and honest with yourself. It will help you dig deep and explore new ideas to reduce stress. However, without being kind to yourself, It can be hard, to be honest, and relieve your stress.
We often hear “love yourself” and “Treat yourself like treat your best friend”. I have not realized the true meaning of these words, til practice self-compassion journal practicing.
For more self-love practical tips, please read here
Why do we need Self-Compassion?
After a long and stressful day, you want nothing more than to sit on the couch and forget about all the things that are stressing you out. You probably just want to relax and watch Netflix, but you might already know that your mind is wandering and distracted.
Some people tend to confront stress head-on to find out what’s causing it and how to deal with it. It might look like a better way of problem-solving but the most helpful thing we can do is a bit of self-kindness through journaling.
Whenever I look into the cause of my stress or burnout, I often find that it isn’t actually the external circumstance or issue itself. I put myself under unrealistic pressure, expectation, and goals. And I rate myself critically.
So the best way to relieve that stress might not be to tackle the issue itself but to have more realistic, gentle, and forgiving expectations of ourselves. That’s where self-compassion comes in.
What is Self-Compassion?
So, What is exactly self-compassion? Self-compassion, a mindfulness technique, is the ability to extend understanding, acceptance, and kindness to ourselves, in the same way, we would extend it to others.
I met the book “Self-Compassion” by Dr. Kristine Neff when I was suffering from burnout and depression. The Author has spent several years studying the psychology behind self-compassion.
According to her study, Self-compassion defines 3 key elements
Self-kindness: Instead of criticizing and judging ourselves, we recognize that it’s okay to make mistakes and that we can’t avoid difficulties in life. So self-kindness means giving ourselves kindness and accepting reality with sympathy and kindness, and greater emotional equanimity
Common humanity: Everyone goes through hard times, so we’re not alone when we face difficult experiences or feel inadequate. Therefore, self-compassion involves recognizing that suffering and personal inadequacy are part of the shared human experience – something that we all go through rather than something that happens to “me” alone.
Mindfulness: We tend to get caught up in negative thoughts and emotions in response to stressful and difficult situations. We can be aware of our thoughts without judging ourselves. Mindfulness requires that we not be “over-identified” with thoughts and feelings so that we are caught up and swept away by negative reactivity.
How do I practice this in my daily life?
Daily affirmation with self-compassion
First, I have practiced self-compassion 3 elements in my daily affirmation. In the morning I look at myself in the mirror with a kind smile to talk to myself. I know it sounds awkward, but this such short time makes me give kindness and grace.
Self-kindness:
It’s okay to feel this way.
I know it hurts.
I will grow through this.
I’m doing my best.
I forgive myself.
Common humanity:
I’m not alone.
I’m going to get through this.
This is really hard.
I’m only human.
Everyone makes mistakes.
Mindfulness:
It’s okay to take a step back.
I am bigger than how I feel right now.
I can look at this from a different perspective.
My emotions don’t define me.
I am grateful to have read the book “The Mindful Self-Compassion Workbook: A Proven Way to Accept Yourself, Build Inner Strength, and Thrive” By Dr. Kirstin Neff when I was suffering from depression a year ago. This practice helped me to rethink myself.
Self-compassion journal prompts
JOURNAL PROMPTS
Self-compassion prompts require essential rules. Don’t judge yourself when you write a journal. You can just let your thoughts flow onto the page. Don’t overdo it. Try to write 1 prompt a day.
I recommend answering the prompts in order because they build on each other. If you start in the middle, you might miss out on some key insights from previous prompts. But if just a few prompts stand out to you, feel free to only answer those.
The purpose of this journaling method is to guide you to responding your stress with more kindness and grace toward yourself.
Some of the prompts might feel unnatural at the beginning. But those exercises will help you build key elements of “common humanity” of self-compassion by thinking of how you’d treat someone else in your situation.
For example, I write down these 30-day prompts on my journal collection page to write a daily journal.
Free Self-compassion prompt 30days challenge
You can click the image to download “Self-Compassion Journal Prompts”
30-days self-compassion journal prompts
Be a friend to yourself
“It is OK to take it slow” “You are not alone” Be kind to yourself. I hope these self-compassion journal prompts help you to see yourself with kindness and gentleness.
If you want to know how to practice taking care of yourself to live a more happy life, you can find out the self-care practical tips and self-care printable planner
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