This worksheet is designed for educational purposes only.
Self-Compassion Worksheet
Developing Inner Kindness & Understanding
Self-Compassion
Self-compassion involves treating yourself with the same kindness and understanding you would offer a good friend during difficult times. It consists of three core components: self-kindness, common humanity, and mindful awareness.
Developing Self-Compassion
This worksheet guides you through the three core components of self-compassion and provides practical exercises to cultivate a kinder, more understanding relationship with yourself.
1. Three Components of Self-Compassion
Self-compassion consists of three interconnected components that work together to create a balanced, kind approach to your own suffering and difficulties.
Self-Kindness
vs. Self-Judgment
Being warm and understanding toward yourself when you suffer, fail, or feel inadequate, rather than ignoring your pain or flagellating yourself with self-criticism.
How do you typically treat yourself when you make mistakes?
Common Humanity
vs. Isolation
Recognizing that suffering and personal inadequacy are part of the shared human experience – something we all go through rather than something that happens to "me" alone.
How connected do you feel to others when you're struggling?
Mindfulness
vs. Over-identification
Holding your experience in balanced awareness so that you are neither ignoring nor ruminating on disliked aspects of yourself or your life.
How aware are you of your thoughts and feelings without getting swept away?
2. Self-Compassion Self-Assessment
Understanding your current patterns of self-relate is the first step toward developing greater self-compassion. This involves examining both your self-critical tendencies and existing self-compassionate responses.
3. Reframing Self-Criticism
Transforming Your Inner Critic
Self-criticism often feels motivating, but research shows it actually undermines performance and well-being. Practice reframing harsh self-judgments into compassionate, supportive responses.
Self-Critical Thoughts
Self-Compassionate Responses
4. Self-Compassion Break Practice
Guided Self-Compassion Break
When you notice you're suffering, use this three-step practice to offer yourself compassion in the moment.
Step 1: Mindfulness
Place your hand on your heart and acknowledge: "This is a moment of suffering" or "This hurts" or "This is stressful." Allow yourself to feel what you're feeling.
Step 2: Common Humanity
Remember that you're not alone: "Suffering is part of life" or "Other people feel this way too" or "I'm not alone in this struggle."
Step 3: Self-Kindness
Offer yourself kindness: "May I be kind to myself in this moment" or "May I give myself the compassion I need" or "May I be patient with myself."
5. Loving-Kindness Practice
Extending Loving-Kindness to Yourself
Loving-kindness meditation helps cultivate warm, friendly feelings toward yourself and others. Start by offering these wishes to yourself.
"May I be happy"
"May I be healthy"
"May I be at peace"
"May I live with ease"
"May I be free from suffering"
"May I accept myself as I am"
6. Self-Compassionate Action Steps
From Self-Compassion to Wise Action
Self-compassion isn't just about feeling better - it's about responding to your needs with wisdom and care. What actions would be most compassionate for you right now?
Integration & Commitment
Developing self-compassion is a practice that grows stronger over time. The key is to start small and be patient with yourself as you learn this new way of relating to your experience.
