यौन स्वास्थ्य के सभी पहलुओं के लिए व्यापक जानकारी प्राप्त करें और अपने यौन कल्याण को सशक्त बनाने के लिए संसाधन और मार्गदर्शन खोजें।
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यौन स्वास्थ्य के सभी पहलुओं के लिए व्यापक जानकारी प्राप्त करें और अपने यौन कल्याण को सशक्त बनाने के लिए संसाधन और मार्गदर्शन खोजें।
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The old saying, “You are your own worst critic,” holds true for most of us, especially when we feel we don’t measure up in areas like achievements, career, social standing, relationships, appearance, body image, or financial status. We tend to criticize ourselves for even minor mistakes harshly, and this self-berating intensifies with more significant errors. Many people find it challenging, if not impossible, to treat themselves kindly or speak to themselves with care, often recoiling from the idea as if it were repulsive or painful. This post answers the questions,’ What is Self-Compassion, why is it important to our well-being, and why do we excel at self-criticism but struggle with self-kindness?’
Related: How To Be Happy: As Per Science
विषयसूची
विषयसूचीSelf-compassion involves being kind to oneself in instances of pain or failure rather than being harshly self-critical. It also involves recognizing that suffering and personal failure are part of the shared human experience. Dr. Kristin Neff, a pioneer in the field, describes it as comprising three main components:
Research indicates that it is associated with numerous benefits for mental health. A meta-analysis by MacBeth and Gumley (2012) found that higher levels of self-compassion are linked to lower levels of anxiety, depression, and stress. Moreover, it has been shown to enhance emotional resilience, enabling individuals to recover more quickly from setbacks (Neff & Germer, 2013).
Self-compassion practices activate the brain’s self-soothing system, reducing cortisol levels and increasing heart-rate variability, which is linked to better stress management and overall health (Rockliff et al., 2008). Additionally, it can lead to greater emotional intelligence, as it encourages a mindful awareness of one’s emotions and fosters a non-judgmental stance towards oneself (Heffernan et al., 2010).
Self-compassion evolved as a vital need for all mammals, including humans. From birth, care and nurturing are crucial for survival and thriving. The human species succeeded by giving and receiving care, leading to cooperation and flourishing. While receiving care from others is important, we can also fulfill this need ourselves.
Self-compassion significantly boosts mental health and well-being. Research shows that those who practice self-compassion experience fewer mental health issues like depression, anxiety, and stress. They enjoy a better quality of life, enhanced well-being, and healthier relationships. Compassion releases oxytocin, the “love hormone,” promoting bonding and calmness. Directing compassion inwardly can trigger oxytocin release, bringing calming benefits.
Self-compassion helps balance emotions by engaging the soothe system, countering the threat, and drive systems. The threat system, designed for survival, often becomes overactive in modern life, causing anxiety, anger, or depression. The drive system motivates us to achieve goals but can also lead to stress in a competitive society. The soothe system calms both threat and drive systems, promoting safety, calmness, and contentment. Practicing self-compassion activates the soothe system, helping us achieve emotional equilibrium and overall life satisfaction.
Self-compassion may seem like the answer to self-criticism, but it’s not that simple. Many people struggle to be compassionate towards themselves, and if this applies to you, know you’re not alone. Several factors contribute to this difficulty.
Early Life Experiences
Limited care, kindness, and nurturing during childhood can lead to an underdeveloped soothe system. Compassionate experiences stimulate and help the soothe system thrive. If you didn’t receive much compassion in earlier life, it can be harder to develop self-compassion later.
The Threat System
Our brain is hardwired to easily shift into threat mode to protect us. This default attention bias towards the negative makes turning our attention to self-compassionate endeavors feel unnatural.
Lack of Awareness
Many of us aren’t aware of our struggles or the unhelpful critical ways we treat ourselves. We often go through life on autopilot, stuck in our struggles without pausing to recognize that we could treat ourselves with the same kindness we offer others.
Negative Beliefs about Self-Compassion
Some people cringe at the idea of self-compassion, seeing it as too “touchy-feely” and associating it with laziness, self-indulgence, or self-pity. These negative connotations make it challenging to embrace self-compassion.
Building self-compassion is a skill that can be developed through practice. Here are some strategies to help cultivate this important trait:
Many people struggle with self-compassion due to ingrained beliefs that self-criticism is necessary for motivation. However, research suggests that self-compassionate individuals are more likely to take responsibility for their mistakes and are more motivated to improve themselves (Breines & Chen, 2012). Understanding that self-compassion is not self-indulgence or a way to avoid responsibility, but rather a balanced approach to self-improvement can help overcome these obstacles.
Related: Why Is Perfectionism Bad?
It plays a crucial role in personal growth and development. By fostering a kind and understanding relationship with oneself, individuals can create a supportive internal environment that encourages growth and resilience. It also allows people to accept their flaws and limitations while still striving for personal excellence, leading to more sustainable and fulfilling growth.
Understanding and practicing self-compassion is essential for mental well-being and personal growth. By treating ourselves with kindness and recognizing our shared humanity, we can build resilience and foster a healthier, more supportive relationship with ourselves. The science is clear: self-compassion is not just a feel-good concept, but a critical component of emotional and psychological health.
एमबीबीएस और एमडी डिग्री वाली मेडिकल डॉक्टर डॉ. निष्ठा पोषण और कल्याण के प्रति गहरी रुचि रखती हैं। शारीरिक और मानसिक स्वास्थ्य के साथ महत्वपूर्ण संघर्षों से भरी उनकी व्यक्तिगत यात्रा ने उन्हें अनगिनत व्यक्तियों के सामने आने वाली चुनौतियों के प्रति एक अद्वितीय सहानुभूति और अंतर्दृष्टि प्रदान की है। अपने स्वयं के अनुभवों से प्रेरित होकर, वह व्यावहारिक, साक्ष्य-समर्थित मार्गदर्शन प्रदान करने के लिए अपनी पृष्ठभूमि का लाभ उठाती है, जिससे दूसरों को समग्र कल्याण प्राप्त करने के रास्ते पर सशक्त बनाया जा सके। डॉ. निष्ठा वास्तव में मन और शरीर के अंतर्संबंध में विश्वास करती हैं। वह जीवन में संतुलन और खुशी प्राप्त करने की दिशा में एक महत्वपूर्ण कदम के रूप में इस संबंध को समझने के महत्व पर जोर देती है।