Overcoming Depression with Self-Compassion: 7 Strategies to Explore

Overcoming compassion fatigue in depression: 7 techniques worth considering

Self-compassion, a powerful tool for mental health, has been linked to positive outcomes such as greater life satisfaction and less depression and anxiety, according to a 2010 study by psychologist Dr. Kristin Neff. This internal form of empathy and understanding is a gentle approach that one would extend to a friend, and it can be particularly beneficial for those living with depression.

Dr. Neff describes self-compassion as consisting of three core components: self-kindness, common humanity, and mindfulness. Self-kindness means being warm and understanding toward oneself, recognizing that times of imperfection will happen, and that self-care is more powerful than self-criticism. Common humanity involves acknowledging that you share the human experience of vulnerability with everyone else. Mindfulness, on the other hand, is about viewing your negative emotions without judgment; not suppressing or exaggerating them in the moment.

One way to start being compassionate to oneself is to acknowledge what one is feeling without blaming oneself for what one thinks are "unacceptable" emotions. Practicing self-compassion doesn't mean ignoring the feelings, but rather accepting them and treating oneself with kindness.

Self-care can go hand in hand with self-compassion. Small acts, such as having a specialty coffee or taking a hot bath, can provide moments of comfort and self-care during challenging times. Leaving notes around your home with reminders like "be kind" can help remind yourself to practice self-compassion and freeze negative dialogue.

Reminding oneself that depression isn't a choice can also help alleviate self-criticism. It's important to understand that you don't deserve depression, and you can't willfully turn depression on and off. Support groups, social networks, and blogs about living with depression can help remind you that you're not alone and thousands of other people are experiencing depression.

If you're considering self-harm or suicide, help is available right now. Text or call 988, or chat at 988lifeline.org, or text HOME to the Crisis Text Line at 741741.

Practicing self-compassion when living with depression can mean moving toward accepting oneself, loving oneself, and avoiding punishing oneself for feeling the way one feels. Changing your perspective to talk to yourself as if you were talking to a friend can help find a gentler approach. Practicing mindfulness in other ways, such as during mealtime, can help one learn to practice mindfulness with thoughts.

Research published in 2016 suggests that one's level of self-compassion can directly predict the severity of depressive symptoms. By cultivating self-compassion, one may find a more balanced and healthier approach to managing depression.

A mental health professional can guide you in the process of self-compassion while also exploring what may be contributing to your symptoms. Remember, it's okay to ask for help. Taking the first step towards self-compassion is a brave and important decision.