Self-Compassion Worksheet: Cultivating Kindness Within
“When I loved myself enough, I began leaving whatever wasn't healthy. This meant people, jobs, my own beliefs and habits - anything that kept me small. My judgement called it disloyal. Now I see it as self-loving.” - Kim McMillen
Self-compassion involves treating yourself with the same kindness, concern, and support you would show to a good friend. When faced with difficult life struggles, or confronting personal mistakes, failures, and inadequacies, self-compassion responds with kindness rather than harsh self-judgment. you're invited to explore and deepen your understanding of self-compassion. The following reflection questions are designed to prompt thoughtful introspection and facilitate a kinder, more empathetic relationship with yourself. Take as much time as you need to engage with each question, allowing yourself days, weeks, or even months for reflection.
Understanding Personal Challenges:
What are some of the hardest things you find to accept about yourself?
When you're struggling, what types of self-critical thoughts tend to emerge?
Exploring Self-Talk:
How do you talk to yourself when you make a mistake?
Is it different from how you'd talk to a friend?
Can you identify a recent situation where you might have benefited from being more self-compassionate?
Identifying Patterns:
Do you notice any patterns in how your self-criticism shows up?
Are there particular triggers?
What activities, times of day, or events make you feel most critical of yourself?
Compassionate Responses:
What are some kind words you can offer yourself during times of stress or failure?
Recall a time when you showed someone compassion. How might you offer that same kindness to yourself?
Forgiveness and Understanding:
Think about a past mistake. What would it take for you to forgive and be compassionate towards yourself? How does holding onto self-criticism affect you?
Connecting with Common Humanity:
Reflect on a shared human experience that makes you feel less alone in your suffering. How does this perspective change your view of your own struggles? How do you think the awareness of common humanity can contribute to cultivating self-compassion?
Self-Compassion Commitments:
What are three self-compassion goals you can set for yourself?
How will you remember to be compassionate with yourself in daily life?
Gratitude Towards Self:
What are three things you appreciate about yourself?
How can expressing gratitude towards yourself influence your mood and self-view?