Self-compassion can be thought of as compassion that we turn towards ourselves. Particularly when we are in pain or when we are struggling with our mental health, self-compassion can be an important practice to manage our emotions. Self-compassion has three core components:

1. 自我判断与自我判断：treating and talking to ourselves with kindness and resisting the urge to harshly judge or criticize ourselves.
2. Common humanity versus isolation：考虑我们的生活在更大的人类经验的背景下，而不是独自一人并与他人分开。有了自我同情，我们可以看到痛苦和痛苦是正常人类经历的一部分。
3. Mindfulness versus overidentification:maintaining awareness of our thoughts and emotions in any given moment and intentionally not ruminating or over-identifying with them.

这三个组成部分都同步锻炼，以培养对自己的同情心并随着时间的流逝调节我们的情绪（Neff，2003）。自我同情可以帮助我们承认和拥抱我们生活中不完美的一切。毕竟，我们不能期望我们是完美的。自我同情可以被视为一种应对工具或机制，可以帮助我们度过生活中的困难时期。值得庆幸的是，有很多方法可以练习自我同情，在本文中，我将向您介绍日记提示，以促进更多的自我同情。

Stress and Self-Judgment
Stress can have all sorts of impacts on our lives. However, one that is not commonly discussed is the impact that stress can have on our own self-perception. Specifically, stress can bring out our inner voice, which loudly convinces us of the many things that we are doing wrong and/or reminds us of all the things that prompted the stress to begin with. Oftentimes, we tune out this critical voice because it gets in our way, causing us to lose touch with these deep thoughts and impacts us in very real ways. It can become a vicious cycle.

I know for myself, whenever I am particularly stressed or anxious and make a mistake or do something absent-mindedly, my inner voice often will chime in, asking me, “why are you so stupid?” This is something I wouldnever对别人说，不管他们做了什么。那我为什么对自己说呢？多年的自我探索和我自己在治疗方面的经验帮助我确定了这种“原因”，并学习如何以同情心做出反应。简单地知道这是我的默认值，可以帮助我能够以善良的方式回到这种内心的声音（是的，我和自己说话）。

Self-Compassion and Stress
自我同情与一般福祉显着相关，也发现是降低生活中压力水平的重要干预措施（Zessin等，2015）。一项研究检查了14天的自我同情干预对压力水平和饮食行为的影响。被分配到自我训练干预组的参与者在焦虑中的压力水平和饮食量下降的水平显着降低（Schnepper等，2020）。因此，我们知道自我同情可能是有效管理生活中压力的重要工具。

When I am practicing self-compassion, I will often use a guided form of loving kindness or self-compassion meditation. However, one thing that has been particularly helpful to me over the years has been journaling for self-compassion. I find that there is something calming about writing, and that it helps me to more deeply process my thoughts than I can do by myself. Writing down the thoughts and emotions simultaneously makes them real and also feel like they have less power over me.

Self-Compassion Journal Prompt
Therefore, I encourage you today to practice journaling for self-compassion in your own life. Identify a predetermined period of time in which you can write (10-20 minutes). Then, find a comfortable place where you can sit and write in a journal, a notebook, or a scrap piece of paper. Take a moment to appreciate yourself for taking the time to do this for yourself and to fully commit to mentally and emotionally go through this journaling experience.

1. First, I want you to identify (and write about) three areas in your life which deserve your self-compassion. These could be identifying and recounting specific events in your life where you were highly self-critical and judgmental or could be examples of your own inner voice and how this impacts you.
2. 接下来，写有关您可以通过更多自我同情来接近这三个领域的方法（回想一下上面确定的三个核心组件）。尝试写信给自己，您将如何写信给您真正关心的朋友。
3. Lastly, write about what life might be like if you were able to regularly practice this self-compassion. What would be different both in the moment and long-term? How would you interact with the world?

Taking the time to journal about your own life can be an incredibly powerful tool. What was your experience like in doing this activity?

Haley S，PhD为必威电脑健身搅拌器编写
Licensed Psychologist

Germer，C。K.和Neff，K。D.（2013）。临床实践中的自我竞争。临床心理学杂志,69（8），856-867。

Neff，K。D.（2003）。衡量自我同情的规模的发展和验证。Self and identity,2(3), 223-250.

Schnepper, R., Reichenberger, J., & Blechert, J. (2020). Being my own companion in times of social isolation–A 14-day mobile self-compassion intervention improves stress levels and eating behavior.Frontiers in Psychology,11, 2645.

Zessin, U., Dickhäuser, O., & Garbade, S. (2015). The relationship between self‐compassion and well‐being: A meta‐analysis.Applied Psychology: Health and Well‐Being,7(3), 340-364.