Welcome to February! This month is often associated with love and connection, but what about self-compassion? Whether you’re a mental health professional or someone on a journey of self-discovery, let’s take a moment to focus on you—your well-being, mindset, and resilience.
Self-compassion for me is something I have definitely had to tune into, as you know I am writing my thesis, the deadline is this month so I will stop harping on about it soon. But, I think there are so many important nuggets I can share with you, if any of you have worked on something a long time, it can be difficult to take breaks particularly with an upcoming deadline. I have had to check in with myself and set small things that can show myself compassion, switch my brain off for a bit and give myself some grace that in order to be productive, rest needs to be a part of that. So I want to share with you some of the small shifts I have made to be more compassionate towards myself, in hope you will find some things you can implement into your own life.
The Power of Small Shifts
Mental health isn’t just about big transformations; it’s about the small, consistent changes that create lasting impact. These shifts may seem minor, but they create a foundation for long-term resilience. Here are three simple yet powerful shifts to incorporate into your daily routine:
💡 Reframe Your Inner Dialogue – If you catch yourself saying, “I should be doing more,” switch it to, “I am doing my best with what I have.” Our self-talk shapes our reality and influences how we navigate challenges. I even started naming my critical inner voice, as this creates distance from it (the fancy name is Cognitive Defusion, if you want to know more I have a YouTube on it). Back to it so my inner critic is called Miss Trunchbull and when I start berating myself I just recognise ‘oh here comes Miss Trunchbull’.
🌱 Micro-Self-Care Moments – Not every act of self-care needs to be a grand gesture. Try 2-minute deep breathing, a mindful sip of tea, star-gazing out your window or on an evening walk or stretching between tasks. These small moments of mindfulness can help regulate emotions and improve focus. I know with some smart-watches or apps you can set reminders or go ‘old school’ and pop a note in your calendar to remind you. Another great idea is placing a sticker somewhere or a note to yourself and every time it catches your eye it is time for a micro-self-care-moment.
💭 Pause Before Reacting – When faced with frustration, take a deep breath and ask yourself: “What is this situation teaching me?”. When we experience strong emotions we tend to react quickly but this isn’t sometimes always the most helpful reaction. By responding with curiosity instead of impulse can transform how we engage with the world around us.
Compassion-Focused Therapy: A Powerful Tool for Change
Compassion-Focused Therapy (CFT) helps us build self-compassion, reduce self-criticism, and foster emotional resilience. Some key takeaways from CFT include:
🧠 Self-Compassion vs. Self-Criticism – Many of us are harsher on ourselves than we would ever be to others. Try speaking to yourself as you would to a close friend.
💗 The Three Emotion Systems – Our mind operates using three key systems: threat (fight/flight), drive (achievement), and soothing (calm/rest). When we over-rely on the first two, burnout and stress increase. Shifting toward the soothing system through self-care and kindness restores balance.
🛠 Actionable Task: Each day, practice one act of self-compassion—whether it’s offering yourself kind words, engaging in a relaxing activity, or simply allowing yourself to rest without guilt.
Community Check-In
I love hearing from you! This month, let’s open up a discussion: What’s one small habit that’s improved your mental health? Share it with me on Instagram, reply to this email, or comment on my latest YouTube video. Your insight might just help someone else!
Thank you for being part of this community. Keep prioritising your well-being, one small shift at a time.
Stay kind to yourself
