M0012.002 - Self-Compassion
Self-Compassion
- Showing yourself the same compassion you would show others.
- Self-compassion involves recognizing your own struggles and successes, and treating yourself with kindness, understanding, and forgiveness, rather than self-criticism.
- This approach encourages a healthier mindset, allowing you to acknowledge mistakes and setbacks without harsh judgment, fostering resilience and emotional well-being.
Examples
- Positive Self-Talk: Replacing negative self-talk with gentle and supportive language, reminding yourself that it’s okay to make mistakes.
- Accepting Compliments: Learning to accept compliments graciously, acknowledging and valuing your strengths and achievements without downplaying them.
- Mindful Reflection: Taking time to reflect on your emotions and experiences with a non-judgmental attitude, allowing yourself to feel without pressure to immediately "fix" things.
- Forgiveness Practice: Consciously forgiving yourself for past mistakes or perceived shortcomings, and focusing on growth and learning rather than blame.
Discussion
Self-compassion is critical for people with ADHD in multiple ways.
- Self-critical thoughts and language generate dopamine, often leading to a vicious cycle of self-abuse for the dopamine-starved mind.
- People with ADHD often are required to meet the demands of a neuro-typical society, and what comes intuitively can run against what is considered "normal" or "acceptable"
- Self-critical language increases anxiety, can strengthen mood swings, and lead to other undesirable expressions.
Self-compassion helps people with ADHD to separate their personal value from mistakes they've made or expressions they experience. Something many people with ADHD forget is to give themselves the same courtesy they would give to others, and practicing self-compassion can reduce that internal aggression, improving their response to low- and high-pressure situations.
Sub- and Co-Mitigations
| Mitigation | Description |
|---|---|
| M0003 - Self-Awareness Exercises | Exercises designed to enhance self-awareness, including emotional awareness, to help individuals understand their thoughts, feelings, and behaviors better. |
| M0003.001 - Journaling | A method to process thoughts and emotions, improving self-awareness and emotional regulation. |
| M0006.004 - Social Accountability | Coordinating with friends, family, mentors, or others to reinforce positive behaviors. |
| M0008 - Meditation | Practices to train attention and awareness and achieve a mentally clear and emotionally calm state. |
| M0008.002 - Breathing Exercises | Focusing on the breath to calm the mind, reduce stress, and enhance mindfulness. |
| M0012 - Manage Self-Talk | Identify and alter negative thought patterns to improve self-esteem and reduce anxiety. |
| M0012.001 - Label and Reject Inner Critic | Recognize personal critical thoughts and reject them. |
| M0012.003 - Depersonalization | Removing personal valuation from the reactions and responses of others. |
| M0012.005 - Effort-Based Success | Focusing on the effort and commitment invested in a task as the bar for success, rather than the final outcome. |
Expressions
| Expression | Description |
|---|---|
| EX0005 - Mood swings | Experiencing frequent changes in mood. |
| EX0009 - Strong Inner Critic | Having a persistent, harsh internal critic. |
| EX0012 - Anxiety | A heightened state of worry, fear, or unease, often in response to perceived threats or uncertainties, which can interfere with focus, decision-making, and daily activities. |
| EX0013 - External Validation | Seeking approval, recognition, or reassurance from others to feel accomplished, worthy, or valued. |
| EX0015 - Dissociation | A disconnection from the present moment, environment, or one’s own sense of self |