Practising Self-Compassion — How to Use
Use this worksheet when you notice that you are being particularly critical, disappointed or harsh towards yourself.
Start by identifying what you are being hard on yourself about.
Then write down the actual words you are using towards yourself. Seeing them written down can make it easier to recognise just how critical your internal voice has become.
Ask yourself: Would I speak this way to someone I cared about?
Next, explore what has genuinely been difficult about the situation. This helps move the focus away from blame and towards understanding.
Consider what you might need instead of criticism. It could be reassurance, support, rest, patience, encouragement, space or something practical.
Then write what a more compassionate response might sound like. It doesn't have to be unrealistically positive. Aim for something kind, balanced and believable.
Notice something you are already doing that deserves recognition. Getting through a difficult day can count.
Finally, create one kinder sentence you can practise using towards yourself.
Self-compassion doesn't mean giving up on recovery or avoiding difficult things. It means learning to face difficulty without adding shame or punishment.
