{"id":18553,"date":"2020-01-30T16:53:29","date_gmt":"2020-01-30T21:53:29","guid":{"rendered":"http:\/\/thepapergown.zocdoc.com\/?p=18553"},"modified":"2023-03-06T11:24:00","modified_gmt":"2023-03-06T16:24:00","slug":"can-self-compassion-improve-your-health","status":"publish","type":"post","link":"https:\/\/www.zocdoc.com\/blog\/healthcare-trends\/can-self-compassion-improve-your-health\/","title":{"rendered":"Can Self-Compassion Improve Your Health?"},"content":{"rendered":"

When you\u2019re going through something difficult, practicing self-compassion can help improve your physical and mental wellbeing. If this idea sounds a tad touchy-feely, that’s probably because it is. But that doesn\u2019t make it any less valid. The importance of self-compassion, particularly for those facing health issues, is well-supported by psychology research.\u00a0<\/span><\/p>\n

\u201cSome people really need self-compassion to help them cope with life challenges \u2014 especially if you\u2019re talking about people with medical conditions,\u201d says Kristin Neff, a professor of educational psychology at the University of Texas at Austin and the leading self-compassion researcher. \u201cCancer. Chronic pain. Diabetes. Self-compassion is a real, important source of resilience.\u201d<\/span><\/p>\n

Many of us instinctively show compassion when other people are struggling, but we don\u2019t act the same way toward ourselves when we\u2019re the ones having a hard time. Practicing self-compassion doesn\u2019t merely entail being kind to yourself. It also requires acknowledging your pain or suffering without judgment; extending warmth, patience and comfort to yourself as you figure out how to cope with difficult circumstances; and recognizing that you aren\u2019t suffering alone, even if you feel isolated and frustrated, because everyone faces problems and setbacks.\u00a0<\/span><\/p>\n

\u201cThe really important common humanity piece \u2014 remembering that everyone struggles, it\u2019s not just me,\u201d Neff says, \u201cthat\u2019s what differentiates self-compassion from self-pity.\u201d<\/span><\/b><\/p>\n

Being kind about being human<\/h2>\n

Displaying self-compassion is one of those universally good-for-you habits, partly because it appears to help people stick to <\/span>other<\/span><\/i> good-for-you habits. Self-compassionate people, <\/span>research<\/span><\/a> shows, are more likely to eat well, exercise regularly, get the recommended amount of sleep and keep their stress under control.\u00a0<\/span><\/p>\n

\u201cEngaging in these healthy behaviors can often be a challenge and lead to occasional lapses or failures,\u201d says study author Fuschia Sirois, a psychologist at the University of Sheffield. \u201cIf people respond to these failures with self-criticism, the negative mood that follows can make it even harder to get back on track. But if you respond to these lapses with self-compassion, being kind and realizing that having lapses is part of being human, and not becoming too over-identified with the negative feelings from this lapse, this can give you the positive mood boost to make it easier to stay focused on your health goal.\u201d<\/span><\/p>\n

Making an effort to cut yourself some slack, however, appears to be especially important for people with chronic illness.\u00a0<\/span><\/p>\n

\u201c[That\u2019s] because, over time, there is social stigma and shame associated with being unable to do some things that are expected of us,\u201d says self-compassion researcher Christopher Germer, a clinical psychologist and professor at Harvard Medical School.\u00a0\u201cIt gives us self-respect and self-confidence through inner kindness when we suffer or fail.\u201d\u00a0<\/span><\/p>\n

Studies back up the importance of self-compassion for people with chronic illness. In one study, for example, higher levels of self-compassion corresponded to less depression, anxiety and shame among people with <\/span>epilepsy<\/span><\/a>. In another study, researchers offered self-compassion training to people with <\/span>diabetes<\/span><\/a>. Among those who did the training, 66 percent saw meaningful reductions in their A1C levels (an indicator of blood sugar), compared to 29 percent of those who skipped it.\u00a0\u00a0<\/span><\/p>\n

\u201cOne possible interpretation is that learning to self-soothe and be kind to oneself, as opposed to being harshly self-critical when experiencing stress or difficult emotions, may be linked to improvements in stress responses, ultimately measurable in A1C,\u201d says Anna Friis, a health psychologist and self-compassion researcher in New Zealand who led the diabetes study.\u00a0<\/span><\/p>\n

Talking to healthcare providers<\/h2>\n

If you\u2019re struggling with a chronic condition, telling a therapist about your feelings of self-frustration may help you become more self-compassionate, especially if your therapist then emphasizes that failure and suffering are universal parts of the human experience.<\/span><\/p>\n

\u201cPsychotherapists are trained for precisely this conversation,\u201d Germer points out. Medical doctors, on the other hand, may be more accustomed to advising about diet, exercise and medication adherence, and not be able to provide as much useful feedback on self-compassion.<\/span><\/p>\n

\u201cIt\u2019s not part of the standard medical education, so they may or may not be aware of this resource,\u201d Neff says. That said, if a medical doctor is the provider who\u2019s available to you, asking them for guidance is still worth a try.<\/span><\/p>\n

How to be more self-compassionate<\/h2>\n

Free resources do exist that may help bolster your self-compassion, including a <\/span>workbook<\/span><\/a> authored by Neff and Germer, as well as a <\/span>test<\/span><\/a> to determine where you lie on a self-compassion scale developed by Neff. They might not be the final word on your own internal state, but as Neff puts it, \u201cThat\u2019s often a nice way for people to start to say, \u2018Well, what do I need to work on?\u2019\u201d<\/span><\/p>\n

Here are five ways to increase self-compassion:<\/span><\/h3>\n