3 Ways to Embrace Self-Compassion During Busy Times
Microsteps to help you give yourself grace when life feels stressful.
We’ve all had days, weeks, or even months when we’re so busy that we feel like we’re drowning. And whether we have a lot going on at work, in our personal lives, or both, giving ourselves grace is important. Research shows that when we’re hard on ourselves during stressful times, we only add to our stress. So whether you’re struggling with an interpersonal relationship, stressing over a daunting deadline at work, or feeling overwhelmed preparing for the holidays, it’s important to exercise some self-compassion instead of being self-critical and judgmental.
If you’re not sure how to get started, these Microsteps can help:
Repeat an affirmation that shows compassion for yourself.
Positive affirmations have been shown to improve your mood, reduce stress and negative thinking, especially during overwhelming times. BJ Fogg, behavioral scientist, author of Tiny Habits, and member of Thrive's Scientific Advisory Board, says first thing in the morning is a great time for an empowering mantra. “After you put your feet on the floor in the morning, immediately say this phrase, ‘It’s going to be a great day,’” he suggests. “As you say these seven words, try to feel optimistic and positive.”
Do one small thing that brings you joy.
You may not feel like you have time for additional hobbies or activities right now, but science tells us that incorporating small moments of joy into our daily lives can help reduce stress –– and experts agree. “Make an effort to connect with people whose company you enjoy, doing things that you love,” Monica Vermani, C. Psych., a clinical psychologist and mental health advocate, tells Thrive. Carve out some time for “a movie, window shopping, a long walk, people watching, or volunteering at a food bank,” she suggests. When we make space for joy, we’re able to take a step back and give ourselves a moment to reset.
Set aside five minutes of recovery time after a meeting or task.
It’s important that you don’t wait until you’re completely overwhelmed to recover from stress. During busier times, try building recovery time into your day with a short walk, a stretch break, focused breathing, or any activity that helps you recharge. Research published in Social Science & Medicine found that working for too long backfires, as it can lead to stress and depletion, in addition to serious medical conditions. Giving yourself permission to put your stressors away for a few minutes to take some time for yourself, on the other hand, can help you avoid burnout and boost your well-being.