(Adapted from Dr. Kristin Neff’s Mindful Self-Compassion Program)

Practicing self-compassion means being kind toward yourself when you fail, make a mistake or are focused on something “wrong” about you. It’s acknowledging that making mistake, experiencing difficulties, or falling short of your expectations are all part of what makes you a human being, and is something we all experience.

Here are some phrases you can use when you’re feeling anxious and/or aware that you’re criticizing yourself.

Anxiety is here. This is painful. This is a moment of suffering.
Imagine other people in the world experiencing the same pain in the same moment. Suffering is a part of life. Other people feel this way. I’m not alone.
May I be kind to myself. May I accept myself as I am. May I forgive myself.