THEself-pity it is not just the absence of self-judgment, but involves treating ourselves with kindness and recognizing that suffering, inadequacy, mistakes and failure are part of the human being.
Research by Warren, Smeets and Neff (2016) explored the roles of self-criticism and self-compassion in psychological disorders. They found that theautocriticism it is strongly linked to mental health problems such as depression, anxiety and food disorders.
Similarly, a study of subjects suffering from binge eating disorders, by Dunkley and Grilo (2007), found that self-criticism is linked to body dissatisfaction and overestimation of shape and body weight.
- 1 SELF-COMPASSION: AN INSTRUMENT TO GENERATE MENTAL HEALTH
- 1.1 HOW EXCESSIVE SELF-CRITICISM CAN TRIGGER AND MAINTAIN FOOD DISORDERS
- 1.2 SELF-COMPASSION HELPS TO FACE ALL THE CHALLENGES OF LIFE WITHOUT FEAR
- 1.3 PROTOCOLS OF PSYCHOLOGICAL THERAPY BASED ON SELF-COMPASSION
- 1.4 SELF-HELP BASED ON SELF-COMPASSION WORK
- 1.5 1. Recognize your suffering
- 1.6 1. Respond to your suffering with kindness
- 1.7 HOW TO OBTAIN THE DEFINITIVE FOOD FREEDOM
SELF-COMPASSION: AN INSTRUMENT TO GENERATE MENTAL HEALTH
Research by Warren, Smeets and Neff found that self-compassion safeguards people from body dissatisfaction and generates appreciation of the body.
The tendency to be highly self-critical usually develops in childhood as a result of parental restraint, over-control, and lack of parental heat.
Self-compassion, on the other hand, develops through positive and supportive relationships with parents and is strongly linked to good mental health and lower levels of depression, anxiety and eating disorders.
HOW EXCESSIVE SELF-CRITICISM CAN TRIGGER AND MAINTAIN FOOD DISORDERS
When highly self-critical people suffer, they have a tendency to judge their pain as a sign that they are imperfect or abnormal, and to tell themselves that they should be able to better cope with their emotions.
Therefore, recognize their suffering, rather than ignoring or dismissing it, it can be a challenge for highly self-critical people. They find it harder to cultivate self-compassion and feel anxious to do so, especially if they have experienced abuse or neglect in childhood.
Self-critics also often have misconceptions about self-compassion, believing that this will somehow make them less motivated and weaker.
SELF-COMPASSION HELPS TO FACE ALL THE CHALLENGES OF LIFE WITHOUT FEAR
Research shows that the opposite is true: highly self-compassionate people are less afraid of failure, are more likely to keep trying and therefore being successful.
Self-compassion also contributes to making people feel stronger and ad face the challenges of life. Increase behaviors that promote well-being, such as exercise, adherence to diets, reduced alcohol consumption and quitting smoking.
PROTOCOLS OF PSYCHOLOGICAL THERAPY BASED ON SELF-COMPASSION
If you are interested in developing self-compassion as part of your recovery, there are several types of psychological therapies that are effective treatments for eating disorders that focus on developing self-compassion.
- la Compassion therapy
- theSelf-Compassion Aware
- la Acceptance and Commitment Therapy (ACT)
SELF-HELP BASED ON SELF-COMPASSION WORK
If you'd rather start cultivating self-compassion on your own, Dr. Russ Harris (an ACT therapist) suggests you start by following two steps main:
1. Recognize your suffering
To develop self-compassion, one must first acknowledge one's suffering as you would a friend or with a relative, instead of immediately launching into a critical and judgmental speech.
When you suffer, ask yourself "if my friend suffered in a similar way, what would I say to recognize him with warmth, kindness and concern?"
Most people find it useful give the emotion a name who feel and recognize their suffering in a conscious way. For example, say to yourself “I notice the feeling of being anxious"Is much better than saying" I'm really anxious. "
The first step in developing self-compassion is to notice and knowingly recognize their suffering with openness, curiosity and genuine concern e kindness.
1. Respond to your suffering with kindness
Develop the ability to speak kindly to yourself it is essential to respond with kindness and concern.
Developing self-compassion helps reduce the power of the harsh tones we use with ourselves by learning to untangle ourselves from rigid self-judgments. Untangling yourself from these thoughts means that you feel less inclined to believe it.
Most of us try to treat others kindly and compassionately. We care about the suffering of our friends, we recognize their positive qualities and we try to be considerate and supportive.
We would never dream of saying things like "Get a reason for it!","Take back!"Or"Stop whining!".
If a friend or loved one is suffering and you want to show them compassion, once you have recognized their suffering, ask yourself "what could I say next?". It will probably be something like "I am here for you and I want to help you".
The next thing to do is say something similar to yourself. If you made a mistake, you may remember that sometimes everyone makes mistakes. You could say something like "In the end, I'm just a human being"Or"Do not be so hard on yourself".
Speak kindly to yourself it means remembering that suffering is inevitable and that life is full of challenges and adversity.
You inevitably make mistakes, you are rejected and you experience pain along the way, just like every person who has lived.
It is compassionate to remind yourself that everyone is different and responds to suffering in different ways. Suffering is something that all human beings have in common: you are not alone.
HOW TO OBTAIN THE DEFINITIVE FOOD FREEDOM
Uncontrolled feeding disorder, binge eating, compulsive binges, and in general the loss of control within the relationship with food, can also be overcome in a way autonomous and holistic if you know how to do it.
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