April 7, 2017: Self-Compassion

Topic

Self-Compassion

Date

07 Apr 2017

Attendees

Presenter: Marissa Knox, Graduate Student and Research Assistant, UT Department of Educational Psychology (mcknox@utexas.edu)

Other Attendees: Courtney Sy, Kyle Hernandez, Mandy Kious, Megan Fortson, Myra Gibbs, Laura Jones, Sarah Talley, Andrea Gonzalez, Tisha Monsey, Julia Chinnock

Discussion Notes

Mindfulness: Be present. Acknowledge the feeling. Recognize the feeling.

 Self-Kindness: Express warmth and kindness to self and others. Find the words to give yourself the kindness you need. Ask "what do I need in this moment?"

 Connection: Recognition of shared human experience.

• Exercise:
  • clinch fists, open hands, open embrace, hands over heart/chest
• Fight or Flight
  • In response to a threat, be open and seek clarity. We release oxytocin to allow for connection to others. It is key to rest and digest at this time.
  • Find rest in the middle of things; we cannot wait.
• Practices:
  • Deep breaths - Long exhales remind us that "I'm okay / I'm safe."
  • Ask for help - Set boundaries. Learn to say "no."
  • Explore Kristin Neff's web site: https://self-compassion.org
  • Journaling: Write a compassionate letter to ourselves; share compassionate notes; display quotes (*these may be good reminders to have around for our kids)
  • Beware of negative bias in our brains: savor moments of positive and express gratitude
• Shared Practices:
  • brush teeth in shower; listen to humorous podcast during commute home (ex: "Mom & Dad are Fighting"); find little pockets for incorporating physical activity.
• We practice self-compassion not to feel better (i.e., to get rid of the negative), but because we feel bad. We can't feel happy all the time.
• Meet what is happening with LOVE.

From Marissa:

Action items

Save

Save

Save