[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"detail-sidebar-cat-1-en-105":3,"doc-seo-281078-105":53,"doc-detail-281078-en":127},{"code":4,"msg":5,"data":6},0,"success",[7,14,19,24,29,34,39,44,49],{"id":8,"doc_module":9,"doc_module_name":10,"category_name":11,"show_sort_weight":12,"slug":13},11,1,"Template","Presentations",90,"presentations",{"id":15,"doc_module":9,"doc_module_name":10,"category_name":16,"show_sort_weight":17,"slug":18},12,"Resumes",80,"resumes",{"id":20,"doc_module":9,"doc_module_name":10,"category_name":21,"show_sort_weight":22,"slug":23},14,"Invoices",70,"invoices",{"id":25,"doc_module":9,"doc_module_name":10,"category_name":26,"show_sort_weight":27,"slug":28},15,"Posters",60,"posters",{"id":30,"doc_module":9,"doc_module_name":10,"category_name":31,"show_sort_weight":32,"slug":33},16,"Social Media",50,"social-media",{"id":35,"doc_module":9,"doc_module_name":10,"category_name":36,"show_sort_weight":37,"slug":38},17,"Forms",40,"forms",{"id":40,"doc_module":9,"doc_module_name":10,"category_name":41,"show_sort_weight":42,"slug":43},18,"Letters",30,"letters",{"id":45,"doc_module":9,"doc_module_name":10,"category_name":46,"show_sort_weight":47,"slug":48},21,"Paper Templates",5,"papers-templates",{"id":50,"doc_module":9,"doc_module_name":10,"category_name":51,"show_sort_weight":4,"slug":52},158,"General","general-158",{"code":4,"msg":54,"data":55},"ok",{"site_id":56,"language":57,"slug":58,"title":59,"keywords":60,"description":61,"schema_data":62,"social_meta":120,"head_meta":122,"extra_data":124,"updated_unix":126},105,"en","self-compassionate-letter-practice-a-compassion-letter-to-yourself","Self-Compassionate Letter - Practice a Compassion Letter to Yourself","","The Self-Compassionate Letter is a weekly (or daily-to-weekly) self-practice designed to replace harsh self-judgment with compassion. It guides you to choose an aspect of yourself you dislike, reflect on the emotions it brings up, and write a compassionate, accepting letter from the perspective of someone who unconditionally loves you. 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Try daily for a week to start, then consider once per week or at least once per month if that works better.","https://schema.org",{"og:url":78,"og:type":121,"og:title":59,"og:site_name":91,"og:description":61},"article",{"robots":123,"canonical":78},"index,follow",{"doc_id":125,"site_id":56},281078,1789564005,{"code":4,"msg":5,"data":128},{"doc_id":125,"user_id":129,"nickname":88,"user_avatar":130,"doc_module":9,"category_id":40,"category_name":41,"doc_title":59,"doc_description":61,"doc_content":131,"file_id":132,"file_url":133,"file_type":134,"file_size":135,"view_count":101,"is_deleted":4,"is_public":9,"is_downloadable":9,"audit_status":9,"page_count":76,"language":136,"language_code":57,"site_id":56,"html_lang":57,"table_of_contents":137,"faqs":138,"seo_title":139,"seo_description":61,"update_tm":126,"read_time":9},1374391975076,"https://ap-avatar.wpscdn.com/avatar/14000253ca4ec9f6853?x-image-process=image/resize,m_fixed,w_180,h_180&k=1783305029341752051","[https://ggia.berkeley.edu/practice/self_compassionate_letter](https://ggia.berkeley.edu/practice/self_compassionate_letter)  \nSELF-COMPASSIONATE LETTER  \nDifficulty: CASUAL | Frequency: 1X/WEEK | Duration: 15 MINS  \nWHY YOU  \nSHOULD TRY IT  \nWe often judge ourselves more harshly than we judge others, beating ourselves up over our faults, flaws, and shortcomings. That makes us feel isolated, unhappy, and even more stressed; it may even make us try to feel better about ourselves by denigrating other people.  \nRather than harsh self-criticism, a healthier response is to treat yourself with compassion and understanding. According to psychologist Kristin Neff, this “self-compassion” has three main components: mindfulness, a feeling of common humanity, and self-kindness. This exercise asks you to write a letter to yourself expressing compassion for an aspect of yourself that you don’t like. Research suggests that people who respond with compassion to their own flaws and setbacks—rather than beating themselves up—experience greater physical and mental health.  \nTIME REQUIRED  \n5–15 minutes per day. Try to do this practice daily for a week to start. Later, you might try it once per week, or at least once per month—whatever works best for you.  \nHOW TO DO IT  \nFirst, think of something about yourself that makes you feel mildly ashamed, insecure, or not good enough. It could be something related to your personality, behavior, abilities, relationships, or any other part of your life.  \nOnce you choose something, reflect on how it makes you feel. Sad? Embarrassed? Angry? The next step is to write a letter from yourself, to yourself, expressing compassion, understanding, and acceptance for this part of yourself that you struggle with.  \nAs you express your thoughts and feelings in the letter, try to be good to yourself and be as honest as possible. Write whatever comes to you, but try to write in a way that makes you feel nurtured and soothed. Keep in mind that no one but you will see your letter and there is no “right” or “wrong” way of doing this exercise. You can spend anywhere from 5 to 15 minutes writing.  \nAs you write this letter, follow these guidelines:  \n1. Imagine that there is someone who loves and accepts you unconditionally for who you are. What would that person say to you about this part of yourself? Think about what you would say to a friend in your position, or what a friend would say to you in this situation.  \n2. Remind yourself that everyone has things about themselves that they don’t like, and that nobody is perfect. Think about how many other people in the world might be struggling with the same thing that you’re  \nstruggling with.  \n3. Consider the ways in which events that have happened in your life, the family environment you grew up in, or even your genetic makeup may have contributed to this thing about yourself that you dislike.  \n4. In a compassionate way, ask yourself whether there are things that you could do to improve or better cope with this part of you. Focus on how positive changes could make you feel happier, healthier, or more fulfilled. Try to avoid judging yourself.  \n5. After writing the letter, put it out of sight for a little while. Then come back to it later and read it again. It maybe especially helpful to read it whenever you’re feeling bad about this part of yourself, as a reminder to be more self-compassionate.  \nEVIDENCE IT THAT WORKS  \nShapira, L. B., & Mongrain, M. (2010) . The benefits of self-compassion and optimism exercises for individuals vulnerable to depression. Journal of Positive Psychology, 5, 377-389.  \nCanadians (mostly Caucasian) who wrote a Self-Compassionate Letter every day for a week reported lower symptoms of depression and greater happiness three months later than beforehand; they also seemed happier and less depressed three months later than participants who had written about an early memory every day for a week. Their increase in happiness persisted six months later.  ","cbCaicGPy3yGSFyX","https://ap.wps.com/l/cbCaicGPy3yGSFyX","pdf",141020,"English","# Why You Should Try It\n# Time Required\n# How to Do It\n## Writing the Letter\n## Follow the Guidelines\n# Evidence It That Works\n# Who Has Tried the Practice?","[{\"question\":\"What is the Self-Compassionate Letter practice meant to help with?\",\"answer\":\"It helps shift from harsh self-criticism to self-kindness and understanding when you’re struggling with an aspect of yourself you don’t like.\"},{\"question\":\"How do you write the letter step by step?\",\"answer\":\"Choose something that brings mild shame or insecurity, reflect on the feelings, then write a letter to yourself expressing compassion, acceptance, and practical ways you could improve or cope.\"},{\"question\":\"How long does the practice take, and how often should it be done?\",\"answer\":\"It typically takes 5–15 minutes. Try daily for a week to start, then consider once per week or at least once per month if that works better.\"}]","Self-Compassionate Letter - Practice a Compassion Letter to Yourself | PDF"]