Written by: Johanne Mendoza
Editor’s Note: The following articles are written by counseling professionals and psychology student from Counseling Services in partnership with the Southern Accent.
Being from an Asian household, I did not feel encouraged to partake in self-compassion or to be easy on myself. I was constantly told that I had to do better and bring honor to my family’s name. This got worse when I started negatively perceiving my body image and felt that I was never enough in my major. I was feeling imposter syndrome in many of my accomplishments and believed I did not deserve the good things that came my way. I felt as if I did not push myself enough to get there.
These emotions became even worse whenever I fell into rabbit holes on the social media doom scroll, where I felt that my body image was not as beautiful as others I saw online.
According to researcher Christina Chwyl, many misunderstand and dismiss self-compassion. However, it is a crucial aspect of psychological well-being. Although we’re taught from a young age to be kind and supportive to others, we often lack guidance on extending the same compassion to ourselves. Many people, including myself, engage in self-criticism and harsh self-judgment, treating ourselves in ways we would never treat others.
As defined by researcher Kirsten Neff, self-compassion involves three key components: self-kindness, recognizing our common humanity and practicing mindfulness. Despite any initial skepticism or fear surrounding the concept, research has consistently shown that self-compassion is associated with better coping strategies during difficult times. Those who embrace self-compassion are more likely to seek support from others and engage in constructive problem-solving, leading to resilience and personal growth.
Additionally, self-compassion does not equate to self-indulgence or laziness, as some might fear. Instead, it encourages individual responsibility and perseverance in the face of trials. Self-compassion helps individuals become more caring and empathetic to others.
Despite seeming like a simple premise or an easy solution, compassion plays a significant role in fostering a healthy mental mindset and resilience. It allows individuals to feel encouraged when they reflect on their strong qualities.
In 2024, a study led by Hope Rutter investigated how viewing Instagram posts featuring body-positive, appearance-ideal, or appearance-neutral content affected young women’s self-compassion. As predicted, exposure to appearance-ideal content, such as fitness content and faces with makeup on, adversely affected self-compassion and self-perceptions. However, those who viewed body-positive content increased self-compassion and did not result in detrimental effects. The adverse impact of appearance ideals on self-compassion was mediated by self-critical thoughts and unfavorable self-comparisons, while the benefits of the body-positive content were linked to more self-affirming thoughts. This research underscored the importance of considering self-comparison in analyzing the psychological effects of body-focused media.
A similar study led by Shuyi Liu found that a brief self-compassion intervention significantly reduced the imposter phenomenon and maladaptive perfectionism in their research on university students. Additionally, they found that it helps with psychological distress over time. This study highlights how vital self-compassion interventions can be for college students struggling with the imposter phenomenon and maladaptive perfectionism.
Self-compassion is not only about feeling good; it’s a powerful tool that allows us to confront life’s challenges with resilience and growth. When we’re self-compassionate, we create a safe space for ourselves to acknowledge mistakes and failures without overtly criticizing ourselves. When we practice self-compassion, we fill our internal dialogue with kindness and encouragement, allowing us to confront challenges without falling into feelings of inadequacy. It is a trait that can be learned and cultivated through constant practice.
While it may be difficult at first, self-compassion can lead to a transformative and empowering way to view ourselves. Just as we would support a friend through challenging times, self-compassion allows us to be our ally, strengthening our resilience and view on life.
