How can you develop self-compassion to enhance self-confidence?

1 What is the link between self-compassion and self-confidence?

Self-compassion and self-confidence are both related to how you perceive and evaluate yourself, but they are not the same. Self-compassion is about being supportive and caring towards yourself, regardless of your achievements or failures. Self-confidence is about being positive and optimistic about your capabilities and potential, regardless of the opinions or expectations of others. While self-confidence can be influenced by external factors, such as feedback, recognition, or comparison, self-compassion is more internal and stable, as it depends on your own attitude and mindset. Therefore, self-compassion can help you build a more solid and resilient foundation for your self-confidence, as it can reduce the impact of negative events, enhance your motivation and learning, and foster a growth mindset.

2 How can you practice self-compassion?

Self-compassion is not something that you either have or don't have; rather, it is a skill that can be developed over time with practice and intention. One of the most widely used and researched methods for practicing self-compassion is based on the work of Dr. Kristin Neff, a leading expert on the topic. She suggests that self-compassion consists of three components: self-kindness, common humanity, and mindfulness. To apply these components in your life, when faced with a challenge, mistake, or setback, speak to yourself as you would to a friend with words of encouragement and comfort. Recognize that you are not alone in your struggles and failures and try to observe your thoughts and emotions with curiosity and openness without attaching to them or judging them. Doing so will help you inform and reassure yourself, as well as provide valuable insights for improving your overall wellbeing.

3 How can you measure your self-compassion level?

If you want to assess your current level of self-compassion, and track your progress over time, you can use a simple and reliable tool called the Self-Compassion Scale (SCS). This is a questionnaire that measures the six aspects of self-compassion, according to Dr. Neff's model: self-kindness, self-judgment, common humanity, isolation, mindfulness, and over-identification. You can find the SCS online, and complete it in about 10 minutes. The SCS will give you a score that reflects your overall self-compassion level, as well as your scores for each of the six aspects. You can use this information to identify your strengths and areas for improvement, and to set realistic and specific goals for your self-compassion practice.

6 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?