Self-compassion, as defined by experts Dr. Kristen Neff and Dr. Christopher Germer, involves treating yourself with kindness, care, and understanding when faced with challenges instead of being self-critical. It involves three key elements:

1. Self-Kindness (loving self): Being gentle and understanding with yourself, especially in times of difficulty.

2. Common Humanity (connected): Recognizing that suffering is part of the shared human experience, rather than isolating yourself.

3.  Mindfulness (presence): Holding space for your emotions without over-identifying with them, allowing them to come and go without judgment.

The purpose of self-compassion is to become your own supportive guide. It’s about discovering a practice that helps manage stress, promotes emotional well-being, and strengthens resilience. Ideally, each act of self-compassion should reduce stress, effort, and pressure—rather than increase them. This is done by encouraging you to navigate difficult moments with a sense of care rather than self-judgment.  

A key question in self-compassion is, "What do I need right now?" When facing challenges, it’s easy to get caught up in problem-solving without acknowledging how difficult the moment may feel. By fostering a loving and mindful presence, we can shift our relationship with ourselves, our eating habits, and the world around us. 

Studies show that self-compassion can positively impact many aspects of life, including food and eating habits. Here's how: 

• Better Eating Habits: Self-compassionate individuals are less likely to engage in emotional eating or eating in response to stress. They approach food with more balance and less guilt.

• Healthier Relationship with Food: People with high levels of self-compassion report less shame around food and are more likely to practice mindful eating.

• Emotional Resilience: Self-compassion helps decrease negative emotions like shame or guilt that may arise from dietary choices, fostering a more positive mindset about nourishment.

Individuals with higher levels of self-compassion tend to experience improved well-being:

Each week, we encourage you to explore the concepts we've discussed through suggested practices and exercises that you can try at home. These activities are designed to help you deepen your understanding and connect the ideas to your own experiences. Approach this ‘homework’ with curiosity—there’s no need to worry about getting it ‘perfect.’

1. Journaling Practice: Over the coming week, take some time each day to jot down any thoughts or feelings that arise in relation to food and eating. Reflect on the following: 

   • What do you say to yourself about what and/or how you're eating? 

   • What tone do you use when talking to yourself about food (e.g., critical, kind, indifferent)? 

   • Notice any patterns of self-judgment, guilt, or kindness, and consider how you can shift toward a more compassionate approach. 

2. Take the Self-Compassion Test: Complete the How Self-Compassionate Am I? test to assess your current level of self-compassion. It can give you insight into areas where you may want to focus on nurturing more self-kindness.

3. Guided Meditation: Noting Practice