Self-compassion break

A brief practice for moments of self-criticism or shame.

Adapted from Kristin Neff's work on self-compassion.

1. Mindfulness — "This is a moment of suffering." Acknowledge what you feel without exaggerating or suppressing.

2. Common humanity — "Suffering is part of being human. I am not alone in this." Others struggle too.

3. Self-kindness — Place a hand on your heart if it feels okay. Ask: "What do I need to hear right now?" Offer yourself the same warmth you'd give a friend.

You can whisper these phrases or write them in your journal. Even 60 seconds counts.

Write in your journal Log your mood Crisis resources