Self-Compassion in Action: How to Stay Kind to Yourself in Uncertain Times

In a world that feels increasingly uncertain—whether from work stress, relationship challenges, or global unrest—it’s easy to turn our struggles inward, meeting them with self-judgment instead of understanding. Self-compassion helps us to see these inner conflicts and respond with support rather than self-criticism.

By practicing self-compassion, we quiet the battles within and create space for inner peace—so that no matter the chaos around us, we remain allies to ourselves. Research shows that self-compassion reduces stress, builds resilience, and enhances overall well-being. But how do we apply it when life feels overwhelming?

Start Your Day with Intention

• Morning Check-In: Place a hand on your heart and ask, “How am I feeling? What do I need?”
• Affirmations: Self-affirmation reduces stress and builds resilience (Creswell et al., 2005). Try, “I will treat myself with patience and understanding today.”
• A Gentle Start: A few moments of deep breathing or stretching can promote calm and self-compassion (Birnie et al., 2010). “I give myself permission to slow down and start the day with ease.”

Throughout the Day

• Take Self-Compassion Breaks: Pause, acknowledge your emotions, and offer yourself kindness (Neff, 2011). “This is a tough moment, but I am not alone. I deserve kindness, just like everyone else."
• Reframe Mistakes: Instead of self-criticism, remind yourself, “Mistakes are part of learning” (Breines & Chen, 2012).
• Seek Support: Self-compassionate people are more likely to ask for help, strengthening relationships (Neff & Beretvas, 2013). "I don’t have to do this alone—it's okay to ask for help and receive support."

End the Day with Self-Kindness

Instead of focusing on what went wrong, close your day with self-compassion.

• Acknowledge Your Efforts: “Every small action I took counts.”
• Release Self-Judgment: Remind yourself, “I am doing my best, and that is enough.”
• Practice Gratitude for Yourself: Reflect on moments where you showed resilience or kindness."I appreciate myself for showing up, trying, and growing each day."
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Wishing you kindness and ease as you navigate each day.

Elijah Zimmerman (He/They), CMSC Executive Director

Vielen Dank • Muchas Gracias • Tack så mycket • Veel dank • Merci beaucoup
非常感谢你 • ありがとうございました • Thank you very much
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References

• Birnie, K., Speca, M., & Carlson, L. E. (2010). Exploring self-compassion and empathy in the context of mindfulness-based stress reduction (MBSR). Stress and Health, 26(5), 359-371.
• Breines, J. G., & Chen, S. (2012). Self-compassion increases self-improvement motivation. Personality and Social Psychology Bulletin, 38(9), 1133-1143.
• Creswell, J. D., Welch, W. T., Taylor, S. E., Sherman, D. K., Gruenewald, T. L., & Mann, T. (2005). Affirmation of personal values buffers neuroendocrine and psychological stress responses. Psychological Science, 16(11), 846-851.
• Neff, K. D. (2011). Self-Compassion: Stop Beating Yourself Up and Leave Insecurity Behind. HarperCollins.
• Neff, K. D., & Beretvas, S. N. (2013). The role of self-compassion in romantic relationships. Self and Identity, 12(1), 78-98.

How to Support an Employee in Distress

by Reut Livne-Tarandach and Hooria Jazaieri

Recent research has a counterintuitive finding: People who have suffered troubles at work may not be effective in helping other employees experiencing similar distress. Those who have not endured the same thing are more likely to be more effective. In trying to help employees in distress, leaders should focus on each person’s experience, not their own; validate their pain; and get the facts and ask questions to learn how they might help the employee. Leaders should also consider having someone who has not suffered the same problem mentor the person.

Meditation: Motivating Self-Compassion Meditation

MSC Teacher Christine Grace McMulkin leads this meditation for Motivating Self-Compassion. This meditation is perfect for any time you want to make a change in your life, but feel stuck or blocked. Instead of shaming or bullying ourselves into changing who we are, we can use mindful self-compassion to motivate ourselves to make the changes that feel best for us.

Christine is also leading an upcoming LOMSC 10-Week Course, you can find details or register here.

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Through The Gate By Ellen Gabardi

Written March 2024, Near Sedona AZ at Mindful Self-Compassion Intensive

“The spaciousness -- of the surroundings at Sedona Mago, of the rhythm of our schedule, and of the sessions -- fostered the same within me so that I could hear and receive, not only from the teachings and experiences but also from my own inner voice. This inner spaciousness translated into compassion, for others and for myself.” - Ellen Gabardi

March 23, 2025: 5-Day Intensive at Sedona Mago with Chris Germer and Sydney Spears

"A moment of self-compassion can change your entire day. A string of such moments can change the course of your life.” - Chris Germer

Join us March 23-28, 2025 for this in person offering that is an intensive version of the 8-week*, empirically-supported MSC program in beautiful Sedona, Arizona.

MSC activities include short talks, experiential exercises, meditation, group discussion, and home practices. Past intensives have been held in wellness and retreat centers around the United States with varied natural landscapes.

The emphasis of the program is on building the resources of self-compassion and mindfulness through a process of self-discovery. We begin with mindfulness, through which we turn with loving awareness toward difficult experiences (thoughts, emotions, and sensations). Next, we learn to turn that loving awareness toward ourselves. Together, mindfulness and self-compassion comprise a state of warm, connected, presence during difficult moments in our lives.

MSC activities include short talks, experiential exercises, meditation, group discussion, and home practices.
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​Upon completing MSC, participants should be able to:

• Demonstrate motivating yourself with encouragement rather than self-criticism
• Encounter difficult emotions with greater moment-to-moment acceptance
• Develop response to feelings of failure or inadequacy with self-kindness
• Explain how to transform difficult relationships, old and new, through self-validation
• Use the art of savoring and self-appreciation
• Identify core mindfulness and self-compassion exercises to implement in daily life
• Discuss simple self-compassion practices to patients, students, or clients
• Describe the theory and research supporting mindful self-compassion
• Identify fierce and tender aspects of self-compassion and their role in overall well-being

To create an optimal learning experience, Intensives are only taught by Certified MSC Teachers (the highest level of teacher training available). All participants are encouraged to engage in the Intensive to the extent that they feel comfortable, and not more.

Self-Compassion for Healthcare Communities
6-Week Course with Adrienne Gaudet

Tuesdays, April 8 - May 13, 8:00-9:00 am PT

Self-Compassion Training for Healthcare Communities (SCHC) is a 6-week adaptation of the evidence based Mindful Self-Compassion (MSC) program created by Kristin Neff, PhD and Chris Germer, PhD. Research on the SCHC program conducted in 2019 at Dell Children's hospital in Austin, TX revealed significant increases in self-compassion, mindfulness, compassion for others and compassion satisfaction, and decreases in depression, stress, secondary traumatic stress and burnout in healthcare professionals.

This abbreviated MSC program was specifically designed for the general healthcare public to address the unique time constraints, workplace culture, and stressors of healthcare professionals. *This is not a Teacher Training program.

Live Online Mindful Self-Compassion

Learn the full practices and theories of self-compassion in our 10-week, live online programs or our new specialized MSC for Therapists 8-Week Course! These courses are taught by certified MSC teachers around the world and help you establish a consistent self-compassion practice founded in research and science. You'll learn how self-compassion can lessen anxiety, depression and stress and improve your relationships, health, and resilience. Join a course today. Courses available monthly. Explore all upcoming LOMSC dates.

Register

Register

5-Day Live Online Silent Retreat with Aimee Eckhardt and Tracy Ochester

April 25th - 30th, 2025

Trust helps shape the way we move through the world—our confidence in ourselves, our ability to navigate uncertainty, and our connection with others. Yet, fear and doubt can undermine our courage to trust. How do we stay anchored in wisdom? And how do we cultivate self-trust when our inner critic is loud?

In this 5-day retreat, we’ll explore trust as a practice—one that deepens through mindfulness, self-compassion, and intentional reflection. Through guided meditation, inquiry, mindful movement, and discussion, we’ll reconnect with our inner wisdom and explore:

• Building trustworthiness in ourselves
• Staying steady when the world feels uncertain
• Relating to the inner critic with kindness
• Opening to the natural balance of giving and receiving in our lives

Join us to nurture the trust that allows us to meet life with greater clarity and courage.

Become an MSC Teacher in 2025!

Are you passionate about teaching Mindful Self-Compassion (MSC)? Start your journey with our Teacher Training program! After completing prerequisites, you’ll gain the skills to teach the standard MSC course and work toward becoming a Certified MSC Teacher eligible to teach adaptations. This is your opportunity to bring the power of self-compassion to others while deepening your own practice. Applications are now open—don’t miss out on this transformative experience!

Upcoming 2025 Live Online Teacher Trainings:

LOTT-27: May 1 – July 17, 2025 4:00 – 7:00pm PT

Accelerating Women's Voices: A Free One-Hour Online MSC Practice Circle to Celebrate International Women's Day 2025

Saturday, March 8th, 2025 — 9:00 am - 10:00 am Pacific ​
​(Check your timezone)

CMSC Circles of Practice is honored to bring you this very special free event to celebrate women around the world. Join us as we create a safe and welcoming online space for all self-identified women to come together as a global community to practice self-compassion together.

Through this shared practice, led by Certified MSC Teacher and CMSC Program Director Natalie Bell, we come together to deepen connection, healing, and empowerment, honoring the diverse experiences of women everywhere.

Circles of Practice - Free Online Daily Meditations

Our MSC Circles of Practice program is a donation-based offering to our community and the public. CMSC offers 100 monthly free online daily practice sessions, all led by volunteer MSC teachers and supported by donations.These self-compassion meditation sessions are available on a daily, weekly, and monthly basis. Click on the links below to learn more and register for a session.

Join a session today:​

• MSC Graduates (7x weekly) | Register​
• General Public (2x daily, open to all) | Register​
• LGBTQI2S+ Affinity Circle (monthly) | Register​
• BIPOC Affinity Group (weekly) | Register​
• Hispanohablantes / Spanish speakers (weekly) | Register​
• Men’s Practice (monthly) | Register​
• SCHC Alumni Group (monthly | Register​

Free MSC Session on the MSC App with Chris Germer March 7th, 2025 12:00 pm - 1:00 pm PT Are you looking to make changes for 2025? You are in luck! Chris Germer is going to be doing a LIVE session to explore how MSC can be used to help you make positive changes in your life. Get inspired on your change journey. Participate in the LIVE webinar. Ask Chris your burning questions about behavior change! Chris Germer will be live with our content collaborators at the MSC App. You can sign up for the mobile application for free to join the session through the link below. If you have any questions about the app and subscription options please reach out to their team directly through the registration page or app support. ​Sign Up on Your Desktop​ ​Get the MSC App​

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The Center for Mindful Self-Compassion is an international nonprofit organization that serves over 250,000 people in our global community. We are dedicated to alleviating suffering and improving the collective well-being of the planet through scientifically researched self-compassion training and practice. Our vision is a world where each person matters and everyone belongs. Your donations allow us to share self-compassion training around the world and keep Circles of Practice free to those in need. Thank you in advance for any support you are inspired to donate.

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