Compassion - Bridging Practice and Science - page 295

A large body of research indicates that self-compassion enables people to thrive[6].Much of this
research has been conducted using the Self-Compassion Scale[7],a 26-item scale the measures
the various dimensions of self-compassion: self-kindness versus self-judgment, common humanity
versus isolation, and mindfulness versus over-identification. (To calculate your ownself-
compassion scoreusing the scale.).
Increasingly, however, researchers are also using methods like mood inductions[8],[9],behavioral
observations[10]or short-term interventions[11]as a means of examining the impact of self-
compassion on well-being.
One of the most consistent findings in the research literature is that greater self-compassion is
linked to less anxiety and depression. In fact, a recent meta-analysis[12]found a large effect size
when examining the link between self-compassion and psychopathology across 20 studies. Of
course, a key feature of self-compassion is the lack of self-criticism, and self-criticism is known to
be an important predictor of anxiety and depression[13]. However, self-compassion offers
protection against anxiety and depression when controlling for self-criticism[7].Neff, Kirkpatrick
and Rude[14]conducted a study that involved a mock interview task in which participants were
asked to write their answer to a difficult interview question: “Please describe your greatest
weakness”. Individuals with higher levels of self-compassion experienced less anxiety after the
task. Self-compassionate people have also been found to ruminate much less than those who lack
self-compassion [7],presumably because they can break the cycle of negativity by accepting their
human imperfection with kindness. A study by Raes[15]found that rumination mediated the
association between self-compassion and depression and anxiety, suggesting that reduced
rumination is one of the key benefits of self-compassion. There may be physiological processes
underlying the buffering effects of self-compassion: Rockcliff et al.[16]found that an exercise
designed to increase feelings of self-compassion reduced levels of the stress hormone cortisol and
increased heart-rate variability, which is associated with a greater ability to regulate emotions (e.g.,
self-soothing when stressed)[17].
Interestingly, although self-compassionate people are less likely to be overwhelmed by negative
emotions, they’re also more willing to experience difficult feelings and to acknowledge them as
valid and important[7],[14].The beauty of self-compassion is that instead of replacing negative
feelings with positive ones, new positive emotions of care and connectedness are generated by
embracing the negative ones, so that both are experienced simultaneously (see alsochapter 15).
Not surprisingly, then, self-compassion is also strongly linked to positive emotions like happiness,
satisfaction with life, optimism, curiosity, enthusiasm, interest, inspiration and excitement[18].
Self-Compassion versus Self-Esteem
Kristin Neff
"Self-Compassion versus Self-Esteem"
02:28 min
Because they can seem similar on the surface, it’s important to distinguish self-compassion from
self-esteem. Self-esteem refers to the degree to which we evaluate ourselves positively. In
American culture, having high self-esteem means standing out in a crowd – being special and
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