Resource Outreach: Top Ten Tips – The Practice of Self-Compassion


Top Ten Tips - The Practice of Self-Compassion

  1. The practice of Self-Compassion is scientifically researched to decrease anxiety and depression. (Learning & the Brain Conference, S.F. 2/15/19)
  2. Self-compassion is scientifically researched as having a positive correlation with learning outcomes and long term retention of academic material.  (Learning & the Brain Conference, S.F. 2/15/19)
  3. Self-compassion begins when you identify yourself as a success rather than as a failure.
  4. You feel you fail when you compare yourself to others. Reframe success as an  improvement in ANY area of your life.
  5. Respectfully ask friends and family not to compare you to others. Know that people use comparison as a form of inspiration; unfortunately, it often evokes a feeling of inferiority.
  6. Work on developing your character. Use the St. Francis Pillars as objectives. “I will progress in Faith, Excellence, Leadership, and Service.”
  7. Create a “comfort zone” that is both physical and mental. Example: Imagine the cushy chair in your grandma’s living room - grandma who loves you for who you are at your core. Enjoy the feeling of being physically safe and free from negative judgement. Imprint this memory on your brain and access it in moments of stress and/or self-doubt.
  8. If you feel compassion for another, you are accessing the part of the brain needed to feel self-compassion. Pray and/or hold another in your thoughts and use a mantra such as: “May she feel safe. May she feel capable. May she find joy. May she know she is loved.”
  9. NOW, say this to yourself. “May I feel safe. May I feel capable. May I find joy. May I know I am loved.” Repeating this meditation 20 times per day produced significant decreases in cortisol (stress hormone) and significant increases in oxytocin (feel good hormone) with the side effect of increased positive actions. (Learning & the Brain Conference, S.F. 2/15/19)
  10. Jesus said, “Love your neighbor as yourself”.  I say, “Love yourself as you love your neighbor.” It is easy to be compassionate to a friend; treat yourself with equal compassion.

YOU will succeed!

If you are not succeeding, contact Joan Biller at or stop by Room 314.)