self-compassion break

Self-Compassion Break

Pause during a difficult moment to acknowledge your feelings and extend compassion toward yourself.


Reduce stress and improve emotional well-being through kindness and understanding 💡


Finding it difficult to manage overwhelming emotions and self-criticism.

  • Struggling to show kindness to oneself in times of stress
  • Having a hard time acknowledging personal achievements 🎯
  • Difficulty in dealing with emotional turmoil and negative self-talk


Practicing a Self-Compassion Break to replace negative self-talk with loving-kindness and understanding. 

In a nutshell:

  1. Recognize when you’re in pain or feeling overwhelmed ☝️
  2. Tell yourself that everyone experiences difficulties, and it’s okay.
  3. Speak to yourself with kindness, as you would to a close friend.

My Take

The Self-Compassion Break is a big one! It just works.

While practicing this technique, I am often surprised to notice how harshly I judge myself sometimes. I mean, it provides no added value or benefit.

Instead, by making minor tweaks in my thought patterns and replacing self-criticism with kindness and understanding, I’ve experienced a massive difference in my emotional well-being 😌

Some science-related notes: The comfort you feel during this practice can be attributed to the release of oxytocin and a decrease in cortisol levels in the body.

So overall, it’s really a simple way to shift my focus from self-criticism to self-acceptance. And as a fan of mental work, I need to emphasize it again: this technique is highly effective. In fact, it makes things in life sooooo much easier and contributes to enhancing your positive thinking.


  • Can achieve massive results
  • Easy to practice
  • Can be done anywhere, anytime


  • Requires consistent practice for best results
  • May feel awkward or uncomfortable at first


Be patient with this technique. It pays off. I’ve realized that practicing the Self-Compassion Break can be more effective if you:

  • Set reminders: Place reminders around your workspace or home to prompt you to practice. I heavily use reminders on my smartphone for such kinds of things.
  • Experiment with phrases: Use words and phrases that resonate with you and feel authentic. Here are a few examples:
  1. “I forgive myself for my mistakes and imperfections.”
  2. “I am doing my best, and that is enough.” (my favorite one)
  3. “I am not alone; everyone faces challenges.”
  4. “I will treat myself with compassion and understanding.”