Embracing Self-Compassion. Time for a vital shift.
In the relentless pursuit of work-life balance, success, and fulfillment, it isn’t surprising that most women find themselves caught in a web of self-criticism and high expectations. The constant drive to excel, coupled with the challenging nature of their work environments can lead to stress, overwhelm, and burnout. However, it might surprise you, research indicates that adopting a self-compassionate mindset can actually lead to less stress and higher productivity.
The Trap of Self-Criticism
Our society tends to glorify “tough love”, pushing individuals to be hard on themselves in order to achieve their goals. While you might feel the pressure to use this mindset to drive you forward. However, this approach can keep you stuck, while impacting your mental health, and physical well being.
Research has shown that self-criticism triggers the stress response, leading to an increase in cortisol levels, which can impair executive functioning and decision-making abilities. This heightened stress response also puts the body in a state of fight-or-flight, hindering the capacity to think clearly and creatively.
The Power of Self-Compassion
Contrary to the self-criticism approach, self-compassion offers a more effective and sustainable way to navigate the challenges of your personal and professional life. Self-Compassion involves treating oneself with the same kindness and understanding that you would offer to a child or close friend. This practice triggers the release of oxytocin, which counteracts the effects of stress. Oxytocin promotes feelings of connection, calmness, and overall well-being
Benefits beyond the workplace?
The impact of self-compassion extends far beyond just the workplace. Moms who practice self-compassion tend to experience lower rates of depression and anxiety, indicating that this approach has a profound positive effect on their mental health. By fostering self-compassion, moms can create a healthier emotional environment not only for themselves but also for their families.
Implementing Self-Compassion
When the familiar feelings of stress and overwhelm start to creep in, it's time to put self-compassion into action. Here's how:
Talk to Yourself Like a Friend: Instead of berating yourself for perceived mistakes or shortcomings, approach yourself with kindness and understanding. Consider how you would console a dear friend going through a similar situation.
Imagine Your Child's Meltdown: Think about how you would respond to your child during a meltdown. Apply the same gentle approach to your own struggles.
Acknowledge and Validate: Acknowledge the difficulty of your situation. Tell yourself, "I see you," recognizing your challenges without judgment.
Normalize Challenges: Remind yourself that facing challenges is a natural part of life. Say, "This is hard," recognizing that it's okay to struggle.
Embrace Resilience: Remind yourself of your past successes and the hard things you've overcome. Use this as a testament to your resilience.
As you navigate the challenges and triumphs of your career, remember that the same compassion you shower on your loved ones deserves to be directed inward as well. By treating yourself with the patience and understanding you readily give to others, you're not just easing stress and overwhelm – you're fostering a mindset that empowers you to rise above obstacles.
So, next time the world feels like a whirlwind and you're tempted to be hard on yourself, take a moment. Imagine you're speaking to your dearest friend or soothing your child during a tough time. Remind yourself, "I see you. This is hard. You've done hard things before." By nurturing your self-compassion, you're nurturing the roots of your own success and well-being.
Here's to embracing the remarkable journey you're on and approaching it with the kindness you so genuinely deserve.
Want more? Check out this podcast episode where I dive into boundaries, burnout, and BS.