Compassion and self-compassion · worksheet 128
The voice that criticises you often wants to protect you: to spare you a failure, a rejection, a moment of shame. But it does so harshly. You can keep the aim and change the manner.
Before you start
- What it is for: To understand your critical voice instead of fighting it, and find a kinder way of pushing yourself.
- 20-30 minutes.
- It isn’t about fighting your critic, but about understanding what it is trying to do for you.
- If its voice resembles that of someone who hurt you, do this worksheet with your psychologist.
Prefer paper? Download the PDF to print (with a page for psychologists).
What to do with your results
You don’t have to silence the critic all at once: it is enough to add another voice alongside it.
If you find it hard
If that voice resembles that of someone who hurt you, do this exercise with your psychologist.
For psychologists
The PDF also includes a page for the psychologist: how to run the exercise in session, points to watch and scientific references. You are free to use it with your clients.
For psychologists: aim, audience and duration
Explore the function of self-criticism (often an attempt to protect oneself from rejection, failure or danger) and develop a compassionate alternative that pursues the same aim without the harshness.
Intense self-criticism, shame, perfectionism, low mood. Duration: 20-30 min.
References
Gilbert, P. (2014). The origins and nature of compassion focused therapy. British Journal of Clinical Psychology, 53(1), 6-41.
Gilbert, P. (2009). Introducing compassion-focused therapy. Advances in Psychiatric Treatment, 15(3), 199-208.
Breines, J. G. & Chen, S. (2012). Self-compassion increases self-improvement motivation. Personality and Social Psychology Bulletin, 38(9), 1133-1143.
These worksheets do not replace therapy. If you are in distress or having suicidal thoughts, call your local emergency number (112 in Europe; 3114 in France, free, 24/7).
Free worksheet for non-commercial use: you may share it with credit to the author, without modifying it (Creative Commons BY-NC-ND 4.0 licence).
