Self compassion

Overview of self compassion

Individuals who are self compassionate accept their flaws, perceive their failings as universal in all humans, and consider their limitations calmly (Neff, 2003a, 2003b). They do not, in contrast, feel contempt towards their shortcomings, feel isolated when they fail on some task, or reflect upon their errors and deficiencies frequently (Neff, 2003a, 2003b). Individuals who demonstrate self compassion, a concept developed and promoted by Kristin Neff, an Associate Professor at the University of Texas, show initiative.

Definition of self compassion

Self compassion entails three distinct, but related facets (Neff, 2003a, b). First, when individuals demonstrate self compassion, they accept and understand themselves, despite their perceived deficiencies, faults, or afflictions. Second, they recognize that pain and failure are inevitable, universal features of human experience. They do not feel a sense of isolation or alienation after failures. Third, they show a balanced perspective of themselves and their emotions-neither disregarding nor inflating adverse thoughts of feelings.

Consequences of self compassion

Self compassion is negatively related to anxiety, depression, rumination, and maladaptive forms of perfectionism (Neff, 2003a). Self compassion, however, is positively associated with optimism, life satisfaction, coupled with a feeling of social connection (Neff, 2003a; Neff, Rude, & Kirkpatrick, 2007).

Apart from benefits in mood, self compassion is also germane to academic contexts. Self compassion, for example, is positively related to intrinsic motivations to learn and adaptive coping strategies after academic failure (Neff, Hseih, & Dejitthirat, 2005). Self compassion also tends to coincide with personal initiative-in which change themselves and their environment to ensure their life is more fulfilling-and curiosity, in which individuals pursue novel and challenging experiences (Neff, Rude, & Kirkpatrick, 2007). Indeed, these relationships tend to persist even after personality is controlled (Neff, Rude, & Kirkpatrick, 2007). Research has yet to establish the mechanisms that underpin the benefits of self compassion. Self compassion might curb sensitivity to threats and thus preclude the inhibition of extension memory-a circuit that promotes engagement.

Antecedents of self compassion

They also tend to be less stable in personality; that is, they are not as conscientious, agreeable, or composed. In other words, organizations that demand perfection and excellence can compromise this self compassion, ultimately curbing the initiative and stability of employees.

Practical implications

To develop a sense of balance, individuals could reflect upon some of their flaws or deficiencies. They should then concede this flaw to another person, perhaps offering examples that show the deficiency is not extreme, but nevertheless is a trait they would like to modify. In other words, they need to demonstrate a balanced perspective--accepting but neither trivializing nor exaggerating their faults.

In addition, when individuals experience distress, they could breathe deeply for a few minutes, recognizing but not suppressing or exaggerating their pain or unease. They should strive to perceive the situation clearly with a sense of clarity rather than panic or denial.

Measure of self compassion

The most established measure of self compassion, formulated by Ness (2003a), comprises six subscales. In particular, the measure includes one positive subscale and one negative subscale for each of three themes that underpin self compassion.

The subscales include self-kindness (e.g., "When I'm going through a very hard time, I give myself the caring and tenderness I need"), self-judgment (e. g., "When I see aspects of myself that I don't like, I get down on myself"), common humanity (e.g., "When I feel inadequate in some way, I try to remind myself that feelings of inadequacy are shared by most people."), isolation (e.g., "When I fail at something that's important to me, I tend to feel alone in my failure"), mindfulness (e.g., "When something upsets me I try to keep my emotions in balance."), and over-identification (e.g., "When I'm feeling down I tend to obsess and fixate on everything that's wrong"). The psychometric properties of this scale are promising (see Neff, 2003a).

Related measures

Self compassion is distinct from self esteem, despite some superficial and empirical overlap. When individuals demonstrate self compassion, they are less inclined to exhibit anger, ruminate over problems, or experience striking variations in feelings of worth-even after self esteem is controlled (for a summary, see Neff, Rude, & Kirkpatrick, 2007). In addition, when self compassion is elevated, individuals are less sensitive to threats, such as criticisms, even when self esteem is controlled (Neff, Kirkpatrick, & Rude, 2007).

Self forgiveness

Many studies have examined the benefits of forgiveness in many, but do not all, circumstances (Luchies, Finkel, McNulty, & Kumashiro, 2010; see also forgiveness). Other studies have also shown that self forgiveness--the extent to which individuals accept their own errors or shortfalls--also improves wellbeing and behavior in many contexts. Self forgiveness seems to overlap with self compassion and perhaps acceptance (see ACT therapy).

Wohl, Pychyl, and Bennett (2010), for example, showed that self forgiveness, in the aftermath of procrastination, can reduce the likelihood of subsequent procrastination. Specifically, participants completed a questionnaire that assess self procrastination, with questions like "I dislike myself for procrastinating". Subsequent questionnaires assessed their mood and procrastination in the future. Forgiveness at one time predicted diminished levels of negative affect and procrastination later.

According to Wohl, Pychyl, and Bennett (2010), many individuals procrastinate because they want to evade the distress and discomfort that tedious activities can evoke. That is, they strive to prevent or minimize negative states. If individuals procrastinate on one task, but do not accept this behavior in themselves, other tedious activities may evoke negative emotions. That is, these tasks will elicit memories of previous procrastination, inducing guilt or regret. To avert these emotions, individuals might strive to shun, rather than consider, tedious activities. This avoidance can amplify procrastination.

References

Neff, K. D. (2003a). The development and validation of a scale to measure self-compassion. Self and Identity, 2, 223-250.

Neff, K. D. (2003b). Self-compassion: An alternative conceptualization of a healthy attitude toward oneself. Self and Identity, 2, 85-102.

Neff, K. D., Hseih, Y., & Dejitthirat, K. (2005). Self-compassion, achievement goals, and coping with academic failure. Self and Identity, 4, 263-287.

Neff, K. D., Rude, S. S., & Kirkpatrick, K. L. (2007). An examination of self-compassion in relation to positive psychological functioning and personality traits. Journal of Research in Personality, 41, 908-916.

Neff, K. D., Kirkpatrick, K. L., & Rude, S. S (2007). Self-compassion and adaptive psychological functioning. Journal of Research in Personality, 41, 139-154.

Wohl, M. J. A., Pychyl, T. A., & Bennett, S. H. (2010). I forgive myself, now I can study: How self-forgiveness for procrastinating can reduce future procrastination. Personality and Individual Differences, 48, 803-808.

Created by Dr Simon Moss on 18/10/2008

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