The Science of Self Compassion

Mindful Self Compassion

THE SCIENCE OF SELF-COMPASSION

 

SELF-ESTEEM

  • For years self-esteem was seen as the ultimate marker of wellbeing
  • Self-esteem is a global evaluation of self-worth
  • Movement in schools to enhance students’ self-esteem
  • Potential problems with high self-esteem:  Not if you have it, but how you get it:
    • The need to be special and above average
    • Narcissism
    • Social Comparison
    • Bullying and Prejudice
    • Ego-Defensive Anger
    • Contingency and instability of self-worth

 

SELF-COMPARISON

The three components of self-compassion (Neff, 2003)

  • Self-Kindness vs Self-Judgment:
    • Treating self with care and understanding rather than harsh judgment
    • Actively soothing and comforting oneself
  • Common Humanity vs Isolation:
    • Seeing own experience as part of larger human experience; not isolating or abnormal
    • Recognizing that life is imperfect (us too!)
  • Mindfulness vs Over-identification:
    • Allows us to “be” with painful feelings as they are
    • Avoids extremes of suppressing or running away with painful feelings

 

PAUL GILBERT – SOCIAL MENTALITY THEORY

  • Physiological underpinnings of self-esteem
    • Social rank system
    • Dopamine activiation
  • Physiological underpinnings of self-criticism
    • Threat defense system
    • Cortisol and adrenaline
  • Physiological underpinnings of self-comparison
    • Mammalian care-giving system
    • Oxytocin and opiates

 

COMMON CONFUSIONS

  • Belief that self-compassion is wimpy
    • Compassion can be a strong, powerful force for change
  • Confusion with Self-Pity
  • Harsh Self-Judgment vs Discriminating Wisdom
    • Self-compassion provides the safety needed to see ourselves clearly
  • Confusion with Self-indulgence
  • Confusion with Making Excuses

 

SELF-COMPASSION AS A MOTIVATIONAL TOOL

  • Most people believe self-criticism is an effective motivator
  • Motivation with self-criticism comes from fear of being worthless
  • Motivation with self-compassion comes from the desire for health and well-being
  • Self-criticism provides illusion of control
  • Self-compassion emphasizes self-acceptance not self-improvement
    • Self-acceptance does not mean being passive or complacent
  • Self-compassion provides the emotionally supportive environment needed for change and growth

 

RESEARCH ON SELF-COMPASSION

  • Reductions in:  anxiety, depression, stress, rumination, perfectionism, body shame and fear of failure
  • Increases in: life satisfaction, happiness, self-confidence, optimism, curiosity, creativity and gratitude

 

SELF-COMPASSION VS. SELF-ESTEEM

  • Offers same benefits without pitfalls:
    • Fewer social comparisons
    • Less ego-defensive anger
    • Less contingent self-worth
    • More stable self-worth
    • No association with narcissism

 

LINKED TO OTHER-FOCUSSED CONCERN

  • Greater compassion and empathy for others
  • More forgiveness of others
  • More caring and supportive relationship behaviour (as rated by partners)

 

LINKED TO MOTIVATION

  • Greater intrinsic motivation; desire to learn and grow
  • Personal standards just as high; not as upset when don’t meet them
  • Less fear of failure
  • More likely to try again when fail
  • Linked to health behaviours:
    • Diet, exercise, quitting smoking, safe sex doctors visits

 

LINKED TO PERSONAL ACCOUNTABILITY

  • More conscientiousness
  • Taking greater responsibility for past mistakes
  • Disposition to apologize

 

LINKED TO COPING AND RESILIENCE

  • More effective coping with academic failure, chronic pain, divorce

VETERANS EXPOSED TO TRAUMA

  • Reduced PTSD symptom severity
  • Less psychological distress
  • Better day-to-day functioning
  • Less alcohol abuse

 

CLINICAL IMPROVEMENTS IN SELF-COMPASSION LINKED TO:

  • Less depressive relapse
  • Less depression, anxiety, shame for self-harmers
  • Improved psychiatric symptoms for patients with Cluster C personality disorders

 

FAMILY INFLUENCES ON SELF-COMPASSION

  • Attachment security
  • Parental criticism
  • Conflict in home

 

YOUTHS WITH HISTORIES OF CHILD ABUSE

  • Severity of abuse linked to less self-compassion
  • Less self-compassion linked to psychological distress, substance abuse, number of suicide attempts
  • Self-compassion mediates link between childhood abuse and later emotional dysregulation

 

MINDFUL SELF-COMPASSION PROGRAM (MSC)

  • 8-week workshop designed to explicitly teach skills of self-compassion
  • Uses meditation, informal practice, group discussion and homework exercises
  • Randomized clinical trial of MSC with intervention group vs wait-list control group:
    • Experimental group had significantly more change in self-compassion, mindfulness, compassion for others, depression, anxiety, stress, avoidance and life satisfaction
    • Changes in self-compassion predict improved outcomes
    • All well-being gains maintained over time
    • Degree of formal and informal self-compassion practice both related to gains in self-compassion

 

KEY POINTS OF MSC PROGRAM

  • Self-compassion gives us the safety needed to turn toward, and accept, painful feelings so they can heal
  • We give ourselves compassion not to feel better, but because we feel pain.

 

IMPORTANCE OF SELF-COMPASSION

  • Fosters connectedness rather than separation or self-centredness
  • Is a skill that can be taught
  • Is always available
  • Transforms suffering into an opportunity for compassion

 

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