Modern life is stressful – so stressful! Between work, study, maintaining relationships, family obligations, childcare, paying bills, cooking meals, organising a household, taking care of pets, exercise, volunteering, socialising…it’s not surprising how little time we can spend thinking of nice things to do for ourselves!
Self-care can mean a huge range of things to different people. I’ve talked before about how to make self-care work for you, basically by doing the things you like and find restorative (and not just ticking off a huge list of things that are “supposed” to be good for you, but that you may not actually get much out of).
As a person who has a habit of setting super high standards and being really hard on myself, this year I’ve been trying to focus more on my “psychological” self-care. That means doing things like going easy on myself, not overworking, not overcommitting, keeping my boundaries, taking regular “nothing time” and forgiving myself if I don’t get it right all the time too.
I saw a great TEDx talk recently by Dr. Kristin Neff, a researcher on authenticity, self-concept and self-compassion and a practicing Buddhist to boot.
Neff talks about how hard we can find it to be compassionate to ourselves, even when we might be very good at extending compassion to others. She notes how many people tend to use the “stick” rather than the “carrot” to try and motivate themselves to achieve more. That is, they beat themselves up for not getting things done, rather than providing an incentive to reward themselves when they do. Curiously, her research shows that, in fact, those who are more kind and forgiving towards themselves when they do fail tend to feel more motivated and get more done in the long run.
So what does it mean to be self-compassionate? And why on earth is it so hard to do? Neff says on her website, “Instead of mercilessly judging and criticizing yourself for various inadequacies or shortcomings, self-compassion means you are kind and understanding when confronted with personal failings – after all, who ever said you were supposed to be perfect?”
Of course, this doesn’t mean slacking off all the time, never doing things you intend to and then being okay with it! Neff is clear that self-compassion is not self-pity or self-indulgence. Rather it is about doing things because you care about yourself and want to make changes in your life that allow you to be healthy and happy and not just because someone else tells you to.
It sounds so simple, but how easy it is really? I think it’s so much harder to consistently treat yourself in a way that is kind and forgiving, especially if you have a lifetime of practice at beating yourself up about things instead. It seems much easier to just tick a few things off your “self-care plan” and consider it done unless you don’t get it done, then you get to feel bad about that too.
I think self-compassion is both an attitude towards yourself as well as a skill that you can learn. I’ve certainly found I’ve got better at it with practice and patience. A lot of self-compassion websites suggest cultivating self-compassion through mindful meditation exercises, and Neff has some great examples on her website if you’re interested to give them a go. I’ve found some of them useful when I’m really struggling to be kind to myself.
For me though, “pulling myself up” on my self-criticism works really well too. For example, whenever I notice that I’m self-criticising or thinking about something I should have done better or managed differently, I ask myself, “Would I ever say something that harsh to a friend or a client?” If the answer is “no” , then I imagine a little script that I would say to someone else. The result is something a little kinder and more understanding with a commitment to learn and try something different next time – and forgiveness if I don’t get it right even then.
I’ve noticed that doing this repeatedly does make me feel a little better about my perceived failings and mistakes which I’m also sure are not as big a deal to other people as they are to me. The trick of course is first to notice those thoughts in order to begin a process to address them.
So what do you think? Are you into the idea of self-compassion as part of your self-care?
