You're facing a tough day at work. How can you use mindfulness to practice self-compassion?

I use mindful transitions throughout my day, ESPECIALLY if it's a busy one. - 3 quiet breaths before you start a task - 3 quiet breaths after you finish a task - add some shoulder rolls to release tension This helps me to fully enter and exit situations presence.

You can’t hate yourself into doing better. Try something different. Research shows that people who practice self-compassion perform better over time. Mindfulness helps us attend to our feelings without getting caught up in the noise, allowing us to notice our emotions without judgment. As Brené Brown says, "Talk to yourself like you would to someone you love." Remember folks, the goal is soul.

-When a tough day strikes, pause mindfully and breathe deep. -Acknowledge the stress without letting it steep. -Embrace yourself with kindness, not critique. -In that mindful pause, let self-compassion speak.

Self-compassion allows us to recognise that humans all experience hardships. When an error occurs in the workplace and we default to self blame, turning to self-compassion instead allows us to focus on perspective, rather than the distress. Self-compassionate people acknowledge that everyone suffers which stops them from exaggerating the extent of their own suffering. When work problems are mindfully considered through a lens of self-compassion, we are more likely to acknowledge our discomfort without judgement, and face the truth. Rather than being caught in a downward spiral of negative thoughts and emotions, being mindfully self-compassionate allows you to be focused, intentional and calm in the face of adversity.

It's important at the end of a difficult day/task we pause and reflect on how we feel about it. I do this for 4-5 mins after every client I speak with as its clear to me that destressing and pausing helps me ground myself and then move forward positively.

One of the things that helps me process feelings is the idea that they are like travelers, passing through. They do not own or occupy my life permanently. They must be witnessed and understood, not judged, so that they can move on naturally. When we impose judgments or force them into categories, it's like we're trapping them, making them stay longer than they need to. In moments of struggle, we need to reconnect with the people and communities who remind us of our shared humanity. It’s through mutual care and collective resilience that we can truly 'come back' to ourselves.

Many times we are taught to just push our feelings aside and just 'get on with it'. But our emotions are the mind and body's way of telling us something is not right. If we ignore these body queues, they build until we are rife with anxiety, overwhelm, and burnout. Taking time each day to acknowledge feelings of unrest or discontent, examining their cause, and then refocusing our energy through meditation, breathwork and/or visualization will help to decrease levels of distress and increase feelings of wellness and safety.

Una forma eficaz de ayudar a mejorar nuestro diálogo interno, es observa estos sentimientos y pensamientos pero no te identifiques con ellos, es decir, frases como "yo soy aburrido", "yo no gusto a nadie" deséchalas de tu forma de tratarte. Aprende de estos pensamientos y sentimientos lo que tienen que ense?arte, y da las gracias por sus hacerte ver que sigues cargando en la mochila. Simplemente, luego déjalos marchar como nubes que vuelan por el cielo.

Tough days take a lot from us and often leave us self critical in our inner voice: thoughts like "why couldn't I do this, why did I mess it up" "am I not good enough" etc. may pop up. Mindfulness helps regulate ourselves by staying in the present moment, allowing such thoughts to pop up but not jumping onto them or getting stuck in these loops. It's natural to feel low after a tough day. Mindfulness allows us to use acceptance for the situation and our inner reactions to it and yet offers us a way to remain defused from internalising that day's progress, letting it encompass only that day and not be seen as a verdict about our capabilities or worth for handling tough tasks.

When we think about a tough day, it’s often tied to internal feelings and negative thoughts, with self-talk playing a crucial role. By recognizing these internal dialogues through a mindful approach—observing our inner world and stepping back to view things from a wider perspective—we can immediately improve how we feel and act throughout the day.

Mindful self-talk is a powerful tool for nurturing resilience during challenging moments at work. When you notice negative or critical thoughts arising, take a mindful pause and gently reframe these thoughts. Ask yourself, "Would I say this to a dear friend?" If the answer is no, consider offering yourself the same compassion you would extend to others. By consciously choosing supportive and encouraging language, you shift your inner dialogue from one of criticism to one of kindness, reinforcing your inner strength. This mindful approach to self-talk not only uplifts your mood but also fortifies your ability to navigate stress with grace. #Mindfulness #SelfCompassion #Resilience

When facing a tough day at work, use mindfulness and positive self-talk to practice self-compassion. Start by taking a deep breath and acknowledge your feelings with kindness. Remind yourself, "It's okay to find this challenging; I am doing my best." Use affirmations like, "I am resilient and capable," to boost your confidence. During breaks, practice mindfulness by focusing on your breath or a calming visualization, and tell yourself, "I deserve this moment to recharge." Reflect on your efforts and progress with affirmations such as, "I am proud of how I am handling this situation." This approach fosters compassion and supports your well-being.

I like to practice what I call "neutral narrations". Simply narrate aloud your actions and observations in a neutral tone without judgment. This prevents spiraling into negative self-talk and slows cognitive processing to become more aware of what you're doing (a.k.a. mindfulness).

Our body knows when something is wrong or right. We all know that ominous, 'gut reaction' before something goes wrong. We all know that feeling of lightness when we are joyful. Your body is telling you all the time what is going on internally. We have just been told to ignore it. Ignore the headache. Two aspirin will help. Ignore the acid reflux. It is just about food. Ignore the racing heart. You just drank too much coffee. We need to retrain ourselves to listen to our bodies. Your body only wants what is best for you.

One thing that I try to remember and has helped me a lot, is this: do you feel any tension in your body right now? perhaps your belly? or your jaw is tense? What happens when you notice? And then, what happens when you consciously letting the tension go? When I remember to do this during the day it helps me by releasing also stress and brings me back to myself. In that way I have access to feelings & needs.

Wenn wir im Stress sind, tendieren wir dazu vermehrt Dinge wahrzunehmen, die schlecht laufen. Vieles erscheint dann negativer als es ist. Es braucht eine Art Anstrengung von uns, eine starke Absicht, auch das zu erkennen, was bisher gut gelaufen ist. Aber es lohnt sich. Denn auch wenn es nichts mit unserem eigentlichen Problem zu tun hat, führt die Ausrichtung unserer Wahrnehmung auf Positives zu einem besseren Gefühl und motiviert uns. Also fragen Sie sich am besten gleich: ?Was ist heute schon gut gelaufen?“ ?Wofür bin ich dankbar?“

Incorporating a gratitude practice into your workday is a mindful way to balance stress with positivity. During difficult moments, pause and consciously identify three things you're grateful for at work—whether it's the camaraderie of colleagues, a project that excites you, or even the opportunity to learn and grow. This shift in focus helps you reframe your perspective, making the challenges feel more manageable. Gratitude not only fosters a positive outlook but also enhances your emotional resilience, creating a more harmonious and fulfilling work experience. #Mindfulness #Gratitude #Resilience

Maintain a gratitude journal. Everyday including the weekends, read from and write three things into the journal. This can include the things your appreciate about yourself, others, and life. After a month you will have pages of examples of what you appreciate, are thankful and grateful for. Here are some categories and examples to get you started. self: mental health, physical health family: support, relationships community: volunteering, service work: meaningful work, personal growth, flexibility, respect Try not to focus too much on just one area or aspect of your life. Instead find balance between several areas. This will enable you to practice, practice, practice mindfulness at certain moments throughout the day.

Setting boundaries is a crucial act of mindfulness and self-compassion in the workplace. By being mindful of your own limits, you can recognize when you're approaching overwhelm and take proactive steps to protect your well-being. Communicating these boundaries clearly and confidently is a powerful way to honor your needs and prevent burnout. Remember, saying no when your plate is full is not only an act of self-care but also a way to ensure that you can continue to perform at your best. Mindfulness helps you stay attuned to when your boundaries are being pushed, empowering you to uphold them with confidence and self-respect. #Mindfulness #SelfCompassion #Boundaries

For some of us recognizing and setting (and even holding) boundaries, is difficult. Either because we have difficulty accessing our need (for a boundary) or/and there is a lot of fear around possible emotional overwhelm. When we understand the cost of not setting that boundary (consequences in our lives, symptoms in our bodies etc.) it also possible to increase our self-compassion. The willingness to take us out of our suffering is getting stronger.

Para establecer límites mediante la consistencia, es clave mantener firmeza y coherencia en tus acciones y decisiones. Reafirma tus límites de forma clara y repetida cuando sea necesario, sin ceder ante presiones externas. La consistencia genera respeto y confianza, ya que los demás aprenden qué esperar y cómo interactuar contigo, reforzando tus límites a largo plazo.