What is Self-Compassion and how does this relate to OCD?
Self-compassion can be thought of as the practice of providing yourself with the same compassion and empathy you would offer to a loved one during a difficult time. Practicing self-compassion can be an especially helpful tool when working towards OCD recovery. Kimberly Quinlan captures the essence of self-compassion for OCD when she states “Remind yourself that you are deserving of self-compassion, no matter what intrusive thought, feeling, urge or sensations you have” (Quinlan, 2021).
Some common challenges among OCD sufferers include feelings of guilt or shame about unwanted intrusive thoughts, self-criticism when getting stuck in compulsions, or feeling a lack of trust in oneself due to the uncertainty and doubt OCD can produce. All of this being said, having a regular self-compassion practice can be an invaluable tool in addressing some of these challenges and staying motivated towards your recovery.
Self-Compassion incorporates three main components (Neff, 2024):
- Mindfulness: Notice and accept what you are thinking and feeling, without judgment.
- Common Humanity: Recognize how your suffering may be connected to the greater human experience. Remind yourself that you are not alone in your pain.
- Self-Kindness: Offer yourself words of comfort and kindness, as if you are encouraging a loved one going through a similar experience.
How can I practice Self-Compassion?
Whether you just have a few seconds or 30 minutes, there are several different strategies you can use to practice self-compassion throughout the day. Here are just a few ideas below:
- Allow yourself to make space for and experience all thoughts, emotions, and sensations without judgment.
- When you notice yourself engaging in self-criticism or self-blame, ask yourself: What would I say to a friend or loved one that was in my position right now?
- Write yourself a Self-Compassion Letter. Journal about an experience you are struggling with, in a self-compassionate tone. Acknowledge what you are feeling, remind yourself you are not alone, and give yourself words of understanding.
- Create a Self-Compassionate Image: Visualize a person, place, animal, or object that reminds you of the idea of compassion. Hold this image in mind and direct the feelings of compassion towards yourself.
- Practice a guided Self-Compassion Meditation: Practice a guided mindfulness exercise that supports you in giving yourself compassion in a difficult moment.
Sources:
Quinlan, Kimberly & Hershfield, Jon (2021). The Self-Compassion Workbook for OCD. New Harbinger Publications.
Neff, Kristen. (2024). Self-Compassion. Retrieved from https://self-compassion.org/