Compassion Break

A Positive Psychology Intervention shown to help bring feelings of calm via increasing self-compassion. How to practise it: Bring something to mind that has been causing you mild-to-moderate stress. Then go through the following steps (adopting words that work for you): 1. MINDFULNESS: Recognise that this is a moment of suffering… Acknowledge how you are feeling about it. For example, this may sound like one of the following (opt for/come up with one that fits for you): o It hurts. o This feels uncomfortable. o This feels like stress. 2. COMMON HUMANITY: Suffering is a part of life… To feel less isolated, remind yourself that other people have experienced similar suffering. For instance, you might assure yourself with one of these (or a variation of these): o Other people feel this way. o I’m not alone. o I’m not the first to experience this. Now, put your hands on your chest, over your heart (if it feels OK for you) and feel the warmth of your hands. Hold them there for step 3… 3. KINDNESS: Treating yourself with patience and warmth… To increase feelings of self-kindness, say to yourself: “I will be kind to myself about this”. Or, ask yourself: “What would be comforting for me to hear right now?” Opt for whatever feels appropriate and most natural for you e.g.: o I am enough. o I can forgive myself. o I’m doing my best. o May I be patient. Stay in that moment for at least a few minutes. Tips for practising and personalisation. - When possible, it can help to go into a quieter space or at least change rooms. - If you can, sit down when doing this and try to relax your shoulders (or get out for a walk and do it while walking). - Hold your hands together if the ‘hand on heart’ approach doesn’t work for you. - Closing your eyes can really help.