“The Athena Principles” Self-Compassion – Principle 1 (Third in a Series)

The first of five Principles outlined in The Athena Principles, Simple Wellness Practices for Overworked Professionals is self-compassion defined as the care for one’s own well-being in the form of self-acceptance and nurturing support.

The benefits of self-compassion are broad.  Research has shown it can improve self-worth, motivation, depression, body image and overall happiness.  People who have self-compassion practices develop the ability to administer kindness to themselves as soon as they recognize they are hurting.

Our threat responses become elevated when we’re under stress, which can be compounded by self-critical thoughts.  Chronic stress keeps this response heightened.  This can impact the major systems in our body, including a lowered response to disease and infection.  While research has established the correlation between self-compassion and higher levels of wellness, recent studies indicate that showing yourself kindness and acceptance can actually switch off your threat responses.

This doesn’t mean that the perceived threats, such as the fear of losing a job, disappear.  It means that the people who have routine self-compassion practices are better equipped to handle the circumstance.  It’s the difference between emotionally reacting to a situation and calmly responding to it.

Self-care practices are like deposits in the bank – they are reserve resources you can build and drawn upon when needed.

While developing self-care practices, it’s crucial to create a space where you feel comfortable and safe enough to explore places that have long been hidden or are possibly unknown.  You can create this safe space in a notebook, where you can dialogue with yourself as a way to feel heard and as a step toward reclaiming your true self.  You can use it as a place to question, where there’s no need to explain yourself and as a place to listen and know you’re okay no matter what comes up.

In addition to writing in your notebook, I’d also recommend you begin to find a time where you can be kind and gentle with yourself, where your only purpose is to relax into a tender place of discovery and non-judgment.

You can be creative with how you choose to connect with yourself and find time to be with your thoughts:

·       Five or ten minutes before you get out of bed to start the day

·       Giving yourself a few minutes to experience a mindful pause midday

·       During a weekly scheduled meeting with yourself to write in your notebook

·       On an evening walk with the dog

·       While stepping outside to look at the night sky

·       On a long bike ride, run or hike

·       During the five minutes before you close your eyes at the end of the day.

Be consistent in claiming your space, even if it’s just five or ten minutes at a time.  As you routinely settle into a quiet space for yourself, you’ll find you want to spend more time there.

You will also begin to feel the value of meeting yourself where you are and having a place to explore your self-doubt and fears as well as your desires.  In the process, you also may identify wellness strategies you’ve tried that have not produced the desired results and feel motivated to develop alternative ones.

Holding space for yourself means being fully present and providing unconditional support for your needs.  It’s a space you’ll crave as you begin to trust your inner wisdom and move toward increased well-being.

Book Announcement:  The paperback and eBook version of The Athena Principles, Simple Wellness Practices for Overworked Professionals is available on Amazon.  The audiobook will be available later this month.  Feedback shared via Amazon reviews is much appreciated!

I will continue sharing the book’s key concepts with you through blogs posted on the 1st and 15th of the month through September.  You can sign up for blog post alerts below and get a free download of The Athena Principles framework and action plan at www.athenawellness.com.