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How mindfulness and self-compassion can strengthen our inner resources to manage stress

The Practice:

Whenever you are feeling stressed or discouraged, purposefully touch yourself gently, as you would reassure a friend. You might pat yourself on the shoulder, hold your own hand, use one hand to clasp or pat the opposite upper arm, put your hand over your heart, or if you are in a private space, hug yourself Silently say the three short phrases from this exercise, Mindful Self-Compassion Break

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·The first phrases is something like this “This is a moment of suffering I’m having a hard time right now ” This brings mindfulness to the present moment, a recognition of what is happening right now

·The second phrase is, “It is not abnormal to feel this way. This is part of being human. ”This widens our awareness into the recognition that suffering is part of the life of every person, every living being, without exception. ·The third phrase calls up kindness for yourself, using words you might use with a friend or a hurt child. “I’m here for you. I care about you.”

Brief guided self-compassion practices, including the self-compassion break, can be found in the Practices section on Dr Kristen Neff’s website, www self-compassion org

Reminding Yourself:

Post notes saying “MSC” or just “self-compassion” in several places where you will see them during the day: on your bathroom mirror, at the table where you eat breakfast, on the dashboard of your car, on your computer screen back home or at work, on your refrigerator door, or any place you might find yourself feeling overwhelmed and distressed.

Jennifer has over 30 years of diverse experience as a social worker. Prior to joining OhioHealth Employee Assistance & Mindfulness Program, Jennifer worked at Nationwide Children’s Hospital in Adolescent Medicine for 11 years providing counseling and intervention for adolescents and young adults with substance use concerns. My passion is to educate and teach how Mindfulness can support individuals in their own health and well-being. Outside of work, Jennifer enjoys spending time with her family, cooking, reading, spending time in nature, hiking, kayaking and most water activities.