[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"doc-seo-281082-105":3,"detail-sidebar-cat-1-en-105":81,"doc-detail-281082-en":126},{"code":4,"msg":5,"data":6},0,"ok",{"site_id":7,"language":8,"slug":9,"title":10,"keywords":11,"description":12,"schema_data":13,"social_meta":74,"head_meta":76,"extra_data":78,"updated_unix":80},105,"en","compassionate-self-help-learn-self-compassion-skills","Compassionate Self Help - Learn Self-Compassion Skills","","Guidance for turning harsh self-criticism into compassionate, kind self-talk. The material explains how practicing slow breathing, reframing inner dialogue, and using a compassionate or kind mind reduces anxiety, depression, and mental distress while strengthening self-worth. It introduces tools such as THINK (True, Helpful, Important, Necessary, Kind), compassionate affirmations, writing a compassionate letter, self-care routines, gentle self-response to “Tricky Brain,” and building a compassionate image to support wellbeing.",{"@graph":14,"@context":73},[15,34,56],{"@type":16,"itemListElement":17},"BreadcrumbList",[18,23,27,31],{"item":19,"name":20,"@type":21,"position":22},"https://docshare.wps.com","Home","ListItem",1,{"item":24,"name":25,"@type":21,"position":26},"https://docshare.wps.com/template/","Template",2,{"item":28,"name":29,"@type":21,"position":30},"https://docshare.wps.com/template/forms/","Forms",3,{"item":32,"name":10,"@type":21,"position":33},"https://docshare.wps.com/template/compassionate-self-help-learn-self-compassion-skills/281082/",4,{"url":32,"name":10,"@type":35,"image":36,"author":41,"headline":10,"publisher":44,"fileFormat":47,"inLanguage":8,"description":12,"dateModified":48,"datePublished":49,"encodingFormat":47,"isAccessibleForFree":50,"interactionStatistic":51},"DigitalDocument",{"url":37,"@type":38,"width":39,"height":40},"https://docshare.wps.com/thumbnails/compassionate-self-help-learn-self-compassion-skills/281082.png","ImageObject",442,249,{"name":42,"@type":43},"Skyler","Person",{"url":19,"name":45,"@type":46},"DocShare","Organization","application/pdf","2026-10-23","2026-09-16",true,{"@type":52,"interactionType":53,"userInteractionCount":55},"InteractionCounter",{"@type":54},"ViewAction",11,{"@type":57,"mainEntity":58},"FAQPage",[59,65,69],{"name":60,"@type":61,"acceptedAnswer":62},"How does the guide help when I am being self-critical?","Question",{"text":63,"@type":64},"It recommends noticing self-criticism, bringing your compassionate image to mind, and practicing compassionate or kind mind reframing of the situation so you speak to yourself with the same care you would offer others.","Answer",{"name":66,"@type":61,"acceptedAnswer":67},"What are the suggested steps for compassionate breathing and slowing down?",{"text":68,"@type":64},"It advises taking a few moments to slow down and breathe, using brief STOPP-style pausing and then breathing techniques before responding more kindly to yourself.",{"name":70,"@type":61,"acceptedAnswer":71},"How can I create and use a compassionate image?",{"text":72,"@type":64},"The guide suggests building an imaginary idea of compassion (preferably not a real person) with qualities like wise, understanding, kind, forgiving, and accepting. It then helps you engage with the image by considering how it looks, speaks, and what it wants you to know, so it remains available in your mind.","https://schema.org",{"og:url":32,"og:type":75,"og:title":10,"og:site_name":45,"og:description":12},"article",{"robots":77,"canonical":32},"index,follow",{"doc_id":79,"site_id":7},281082,1789564029,{"code":4,"msg":82,"data":83},"success",[84,88,93,98,103,108,112,117,122],{"id":55,"doc_module":22,"doc_module_name":25,"category_name":85,"show_sort_weight":86,"slug":87},"Presentations",90,"presentations",{"id":89,"doc_module":22,"doc_module_name":25,"category_name":90,"show_sort_weight":91,"slug":92},12,"Resumes",80,"resumes",{"id":94,"doc_module":22,"doc_module_name":25,"category_name":95,"show_sort_weight":96,"slug":97},14,"Invoices",70,"invoices",{"id":99,"doc_module":22,"doc_module_name":25,"category_name":100,"show_sort_weight":101,"slug":102},15,"Posters",60,"posters",{"id":104,"doc_module":22,"doc_module_name":25,"category_name":105,"show_sort_weight":106,"slug":107},16,"Social Media",50,"social-media",{"id":109,"doc_module":22,"doc_module_name":25,"category_name":29,"show_sort_weight":110,"slug":111},17,40,"forms",{"id":113,"doc_module":22,"doc_module_name":25,"category_name":114,"show_sort_weight":115,"slug":116},18,"Letters",30,"letters",{"id":118,"doc_module":22,"doc_module_name":25,"category_name":119,"show_sort_weight":120,"slug":121},21,"Paper Templates",5,"papers-templates",{"id":123,"doc_module":22,"doc_module_name":25,"category_name":124,"show_sort_weight":4,"slug":125},158,"General","general-158",{"code":4,"msg":82,"data":127},{"doc_id":79,"user_id":128,"nickname":42,"user_avatar":129,"doc_module":22,"category_id":109,"category_name":29,"doc_title":10,"doc_description":12,"doc_content":130,"file_id":131,"file_url":132,"file_type":133,"file_size":134,"view_count":55,"is_deleted":4,"is_public":22,"is_downloadable":22,"audit_status":22,"page_count":33,"language":135,"language_code":8,"site_id":7,"html_lang":8,"table_of_contents":136,"faqs":137,"seo_title":138,"seo_description":12,"update_tm":80,"read_time":26},2336464648746,"https://ap-avatar.wpscdn.com/davatar_276721f389ce27ea32af1340a28f341c","Compassionate Self Help  \nWe are often supportive, understanding and compassionate to others, but are much harsher and critical towards ourselves in the same situation. Learning to be more compassionate with ourselves leads to a calmer mind, better relationships, less anxiety and depression, and an increased sense of self worth.  \n| Slow Down-Breathe\u003Cbr>Just take a few moments to slow down, and breathe\u003Cbr>• STOPP [www.stopp.gg](www.stopp.gg)\u003Cbr>• Breathe [www.get.gg/breathe.htm](www.get.gg/breathe.htm)\u003Cbr>• NOW [www.get.gg/now.htm](www.get.gg/now.htm) |\n| --- |\n| Treat Yourself the way you treat Others\u003Cbr>We are often very compassionate with others, but are much harder and more critical of ourselves. We are much more understanding and compassionate with someone else, particularly someone we care about.\u003Cbr>Talk to yourself the way you would talk to someone else in the same situation.\u003Cbr>\"If someone else was telling me these things, what would I say to them?\"\u003Cbr>Start to replace \"I'm sorry. . . \" with \"Thank you. . . \" . For example, if you arrive late for a meeting, say \"Thank you for waiting for me. . \" |\n\nCompassionate Mind / Kind Mind  \nKind Mind helps us be more mindful of our thoughts and how we talk to ourselves. Use your Compassionate Image. “What would compassionate image or kind mind say?\"  \nAcknowledge that we have a Tricky Brain-this is not my fault, it's just how the brain works! \"I'm thinking this way because of Tricky Brain.  \n\"If I was feeling calmer and less emotional right now, how else would I see this?\"  \nUse THINK: Is this thought True, Helpful, Important, Necessary, Kind?  \n\n| Write a compassionate letter to yourself: see the Write webpage [www.get.gg/write.htm](www.get.gg/write.htm) |  |\n| --- | --- |\n| Self Care\u003Cbr>Look after yourself the way you would care for someone you loved. |  |\n| Eat healthily\u003Cbr>Ensure you get quality sleep Exercise regularly: BACES\u003Cbr>Plan activities you enjoy and/or find relaxing ACE: Achieve, Connect, Enjoy\u003Cbr>SEEK LIFT: Positive Steps to Wellbeing | [www.get.gg/sleep.htm](www.get.gg/sleep.htm)[ ](www.get.gg/sleep.htm)[www.get.gg/baces.htm](www.get.gg/baces.htm)\u003Cbr>[www.get.gg/ace.htm](www.get.gg/ace.htm)\u003Cbr>[www.get.gg/seeklift.htm](www.get.gg/seeklift.htm) |\n| Be Gentle with Yourself\u003Cbr>Notice Tricky Brain or the Mind Bully ([www.get.gg/mindbully.htm](www.get.gg/mindbully.htm)) or the Poisonous Parrot ([www.get.gg/parrot.htm](www.get.gg/parrot.htm) ), and respond to that critical and criticised self with gentleness and supportive understanding.\u003Cbr>Acknowlege your difficult life experiences and challenges. Write your life story using the Time Line worksheet. Learn and understand that it's no wonder you think and react the way you do, given what you've been through. |  |\n\nUse Compassionate Self Talk  \nWe all have internal dialogue in our heads, it is very often self critical and we judge ourselves far harsher than the way we judge other people. We can practise noticing when we do that, and start to use Compassionate or Kind Mind.  \n• Bring your Compassionate Image to mind.  \n• See situations using Kind Mind: “If I wasn't feeling so emotional, how else would I see this situation?”  \n• Use kind affirmations: [www.get.gg/affirmations.htm](www.get.gg/affirmations.htm)  \nDevelop a Compassionate Image  \nBeing able to use a compassionate image is central to Compassion Focused Therapy. We need to create and build an imaginary idea of compassion. It is best to use an object or idea that is NOT a REAL person. This is important, as nobody is perfect.  \nWhatever image you choose, it needs to have specific compassionate qualities and  \nbe: wise, understanding, kind, all-knowing, forgiving and totally accepting (of you, your past etc) .  \nIf you can only think about a real person, then change that person to look and become the best version of them, with those perfect qualities of compassion.  \nStart by just slowing down, and thinking about your breathing. Slow down your breathing a little an","cbCaijWhyL3h39T7","https://ap.wps.com/l/cbCaijWhyL3h39T7","pdf",172070,"English","# Compassionate Self Help\n## Slow Down-Breathe\n## Treat Yourself the way you treat Others\n## Compassionate Mind / Kind Mind\n## Self Care and Healthy Habits\n## Be Gentle with Yourself\n## Use Compassionate Self Talk\n## Develop a Compassionate Image\n## Compassionate Kit Bag","[{\"question\":\"How does the guide help when I am being self-critical?\",\"answer\":\"It recommends noticing self-criticism, bringing your compassionate image to mind, and practicing compassionate or kind mind reframing of the situation so you speak to yourself with the same care you would offer others.\"},{\"question\":\"What are the suggested steps for compassionate breathing and slowing down?\",\"answer\":\"It advises taking a few moments to slow down and breathe, using brief STOPP-style pausing and then breathing techniques before responding more kindly to yourself.\"},{\"question\":\"How can I create and use a compassionate image?\",\"answer\":\"The guide suggests building an imaginary idea of compassion (preferably not a real person) with qualities like wise, understanding, kind, forgiving, and accepting. It then helps you engage with the image by considering how it looks, speaks, and what it wants you to know, so it remains available in your mind.\"}]","Compassionate Self Help - Learn Self-Compassion Skills | PDF"]