The Greater Good Science Center Resources for a compassionate and - - PowerPoint PPT Presentation

▶
the greater good science center
SMART_READER_LITE
LIVE PREVIEW

The Greater Good Science Center Resources for a compassionate and - - PowerPoint PPT Presentation

Oct 31, 2022 480 likes •2.08k views

The Greater Good Science Center Resources for a compassionate and resilient society Online Magazine : Find award-winning articles, parenting blog, videos, podcasts, and more at http:// greatergood.berkeley.edu Events: The Science of A

slide-1
SLIDE 1
slide-2
SLIDE 2

The Greater Good Science Center

Resources for a compassionate and resilient society

Online Magazine: Find award-winning articles, parenting blog, videos, podcasts, and more at http://greatergood.berkeley.edu Events: “The Science of A Meaningful Life” Science: Research fellowships Books: Born To Be Good; The Compassionate Instinct; Raising Happiness; Are We Born Racist?

slide-3
SLIDE 3

Kristin Neff, PhD University of Texas at Austin

Self-Compassion and Emotional Resilience

slide-4
SLIDE 4

Agenda

9:00 - 10:30 - Self-compassion and well-being 10:30 - 10:45 - Break 10:45 - 12:00 - How to practice mindfulness, loving-kindness, and self-compassion 12:00 - 1:00 - Lunch (on your own) 1:00 - 2:30 - Using self-compassion for motivation and managing difficult emotions 2:30 - 2:45 - Break 2:45 - 4:30 - Self-compassion, positive emotions, and happiness

slide-5
SLIDE 5

Is self-esteem all it’s cracked up to be?

slide-6
SLIDE 6
slide-7
SLIDE 7

The need to be special and above average

Welcome to Lake Wobegon, where all the women are strong, all the men are good-looking, and all the children are above average.

  • - Garrison Keillor
slide-8
SLIDE 8

Narcissism

slide-9
SLIDE 9

Social Comparison

slide-10
SLIDE 10

Bullying and Prejudice

slide-11
SLIDE 11

Ego-Defensive Anger

slide-12
SLIDE 12

Contingency and Instability of Self-Worth

slide-13
SLIDE 13

Self-Compassion

slide-14
SLIDE 14

Compassion for Others

slide-15
SLIDE 15

The three components of self-compassion:

Self-Kindness vs. Self-Judgment Common Humanity vs. Isolation Mindfulness vs. Over-identification

slide-16
SLIDE 16

Self-Kindness vs. Self-Judgment:

  • Treating self with care and understanding

rather than harsh judgment

  • Desire to alleviate one’s own suffering
  • Actively soothing and comforting oneself
slide-17
SLIDE 17

Common humanity vs. Isolation

  • Seeing own experience as part of larger

human experience not isolating or abnormal

  • Recognizing that life is imperfect (us too!)
slide-18
SLIDE 18

Mindfulness vs. Over-identification

  • Avoiding extremes of suppressing or running away

with painful feelings

  • Allows us to “be” with painful feelings as they are
slide-19
SLIDE 19

Isn’t suffering blindingly obvious?

slide-20
SLIDE 20

Difference between mindfulness and self compassion

Mindfulness is aimed at experience: pos./neg./neutral Self-compassion is aimed at the suffering of experiencer

  • Involves active self-soothing
slide-21
SLIDE 21

Exercise

Gestures of Self-Compassion

slide-22
SLIDE 22

Why isn’t self-compassion more prevalent in Western culture?

slide-23
SLIDE 23
slide-24
SLIDE 24

Compassion can be a strong, powerful force for change

slide-25
SLIDE 25

Confusion with self-pity

slide-26
SLIDE 26

Confusion between Harsh Judgment Discriminating Wisdom

slide-27
SLIDE 27

Confusion with Self-Indulgence

slide-28
SLIDE 28

Confusion with “Making excuses”

slide-29
SLIDE 29

Belief that motivation requires self-criticism

slide-30
SLIDE 30

Motivation with Self-Criticism

Fear of being bad or worthless

slide-31
SLIDE 31

Motivation with Self-Compassion

Desire for health and well-being

slide-32
SLIDE 32

Self-compassion focuses on self-acceptance, not self-improvement

slide-33
SLIDE 33

Doesn’t self-acceptance mean being passive or complacent?

slide-34
SLIDE 34

The curious paradox is that when I accept myself as I am, then I can change

  • - Carl Rogers
slide-35
SLIDE 35

Self-compassion provides the safety needed to see ourselves clearly

slide-36
SLIDE 36

Provides the emotionally supportive environment needed for change and growth

slide-37
SLIDE 37

If possible….

slide-38
SLIDE 38

Research on Self-Compassion

slide-39
SLIDE 39

Sample Self-Compassion Scale Items

Self-Kindness Subscale: I try to be understanding and patient toward those aspects of my personality I don't like. Self-Judgment Subscale: I’m disapproving and judgmental about my own flaws and inadequacies. Common Humanity Subscale: I try to see my failings as part

  • f the human condition.

Isolation Subscale: When I fail at something that's important to me, I tend to feel alone in my failure. Mindfulness Subscale: When I'm feeling down I try to approach my feelings with curiosity and openness. Over-identified Subscale: When something upsets me I get carried away with my feelings.

slide-40
SLIDE 40

Populations studied

Ages 14 – 83

United States, Canada, United Kingdom, Belgium, Netherlands, Thailand, Taiwan, Korea, Turkey, Germany, Norway

slide-41
SLIDE 41

Self-compassion linked to well-being

Reductions in: Anxiety, depression, stress, rumination, perfectionism, body shame, fear of failure

slide-42
SLIDE 42

Self-compassion linked to well-being

Increases in: Life satisfaction, happiness, self-confidence,

  • ptimism, curiosity, creativity, gratitude
slide-43
SLIDE 43

Self-compassion linked to well-being

Physiological changes:

  • Increased heart rate variability (flexible

responding, emotion regulation),

  • Reduced cortisol (stress)
  • Greater activation in insula (empathy)
slide-44
SLIDE 44

Linked to motivation

  • Greater intrinsic motivation, desire to learn

and grow

  • Personal standards just as high, not as upset

when don’t meet them

  • Less fear of failure
  • More likely to try again when fail
slide-45
SLIDE 45

Linked to health behaviors

slide-46
SLIDE 46

Linked to personal accountability

  • More conscientiousness
  • Taking greater responsibility for past

mistakes

  • Shame-free guilt (don’t externalize blame)
  • Disposition to apologize
slide-47
SLIDE 47

Linked to Coping and Resilience

slide-48
SLIDE 48

Self-Compassion versus Self-Esteem

 Fewer social comparisons  Less ego-defensive anger  Less contingent self-worth  More stable self-worth  No association with narcissism

slide-49
SLIDE 49

Self-Compassion Linked to Other-Focused Concern

Greater compassion and empathy for others More forgiveness of others More caring and supportive relationship

behavior (as rated by partners)

slide-50
SLIDE 50

2.75 3 3.25 3.5 3.75 Thailand US Taiwan

Males Females

Culture main effect: F(2, 613) = 31.37, p < .001, R2 = .18 Culture and sex interaction: F(1, 613) = 3.04, p < .05, R2 = .01

Cultural differences in self-compassion

slide-51
SLIDE 51

It’s All Natural!

Paul Gilbert Social Mentality Theory

slide-52
SLIDE 52

Physiological underpinnings of self-esteem

Social rank system Dopamine activation

slide-53
SLIDE 53

Physiological underpinnings of self-criticism

Threat defense system Cortisol and adrenaline

slide-54
SLIDE 54

Physiological underpinnings of self-compassion

Mammalian care-giving system Oxytocin and opiates

slide-55
SLIDE 55

Family influences on self-compassion

Attachment security Parental criticism Conflict in home

slide-56
SLIDE 56

The development of self-compassion

slide-57
SLIDE 57

Mindful Self-Compassion Program

8-week workshop designed to explicitly teach skills of self-compassion Uses meditation, informal practice, group discussion and homework exercises

slide-58
SLIDE 58

Research on Mindful Self-Compassion program

Randomized clinical trial Intervention group vs. wait-list control group

slide-59
SLIDE 59

Percent change in self-compassion, mindfulness, and compassion for others

0% 5% 10% 15% 20% 25% 30% SC Mind Comp

slide-60
SLIDE 60

Percent change in well-being

0% 3% 5% 8% 10% 13% 15%

  • Hap. Conn.

Life Sat. Dep.

  • Anx. Stress Avoid
slide-61
SLIDE 61

2 2.5 3 3.5 4 4.5

Pre-test Week 3 Week 6 Post-test 6 months

All well-being gains maintained over time

Self-Compassion

slide-62
SLIDE 62

Informal Practice

Self-Compassionate Language

slide-63
SLIDE 63

Informal Practice

Soothing Touch

slide-64
SLIDE 64

Informal Practice

Self-Compassion Mantra

This is a moment of suffering Suffering is part of life May I be kind to myself in this moment May I give myself the compassion I need

slide-65
SLIDE 65

Mary Oliver The Journey

slide-66
SLIDE 66

Meditation

Affectionate Breathing

slide-67
SLIDE 67

MINDFULNESS

slide-68
SLIDE 68

Paying attention to what’s happening, while it’s happening,

  • n purpose
slide-69
SLIDE 69

MIND WANDERING

slide-70
SLIDE 70

DEFAULT MODE NETWORK

slide-71
SLIDE 71
slide-72
SLIDE 72

Two Components of Mindfulness

slide-73
SLIDE 73

Being in the Present Moment

Direct perception of experience

slide-74
SLIDE 74

Thought is not a direct perception of reality

APPLE

slide-75
SLIDE 75

The past and future are thoughts

slide-76
SLIDE 76

Non-judgmentally accepting the reality of the present moment

slide-77
SLIDE 77
slide-78
SLIDE 78

Resistance

Attack or Avoidance

slide-79
SLIDE 79

What we resist, persists!

slide-80
SLIDE 80

Avoidance

slide-81
SLIDE 81
slide-82
SLIDE 82

Attacking or trying to control

slide-83
SLIDE 83

THIS SHOULD NOT BE HAPPENING!

slide-84
SLIDE 84

Suffering = Pain x Resistance

slide-85
SLIDE 85

Negative emotion  Resistance  React Negative emotion  Mindfulness  Respond

slide-86
SLIDE 86

Three Skills of Mindfulness Practice

Concentration Mindfulness Kindness/Compassion

slide-87
SLIDE 87

Concentration

One-pointed awareness

slide-88
SLIDE 88

Anchor for attention

Calming and grounding

slide-89
SLIDE 89
slide-90
SLIDE 90
slide-91
SLIDE 91

Mindfulness (Open Monitoring)

slide-92
SLIDE 92
slide-93
SLIDE 93

COMPASSION

Emotional Attitude Accompanying Mindfulness

slide-94
SLIDE 94

THREE SKILLS

Concentration – Calm difficult emotions Mindfulness – Accept difficult emotions Compassion – Comfort self for difficult emotions

slide-95
SLIDE 95

Important to Remember! We give ourselves compassion

not to feel better but because we feel pain.

slide-96
SLIDE 96

Naomi Shihab Nye Kindness

slide-97
SLIDE 97

Compassion

(Karuna)

Loving- Kindness (Metta)

slide-98
SLIDE 98

Exercise Interpersonal Connection

(adapted from Joanna Macy and Jack Kornfield)

slide-99
SLIDE 99

Loving-kindness Meditation

Words Feelings Images

slide-100
SLIDE 100

May you be safe May you be peaceful May you be healthy May you live with ease

slide-101
SLIDE 101

Meditation

Loving-Kindness and Self-Compassion

slide-102
SLIDE 102

Loving-Kindness meditation works on the level of intention

slide-103
SLIDE 103
slide-104
SLIDE 104

Derek Walcott Love after love

slide-105
SLIDE 105

Research on Loving-Kindness Meditation

slide-106
SLIDE 106

Loving-Kindness meditation changes the brain (Dose dependent)

slide-107
SLIDE 107

Research with Long-Term Meditators

  • Higher levels of left-prefrontal activity (joy)
  • Stronger activity in right insula (empathy)
  • Increased activity in regions of brain involved

in planned movement (readiness to help)

slide-108
SLIDE 108

Research with New Meditators

Frederickson et al. (2008)

  • Taught LKM for 7 weeks
  • Compared to wait-list controls
  • More positive emotions (e.g., happiness, love,

gratitude, hope, awe, contentment, etc.)

slide-109
SLIDE 109

Research with New Meditators

Davidson et al. (submitted)

  • Taught LKM over internet for two weeks
  • Controls taught cognitive reappraisal
  • Significantly increased self-compassion
  • Gains in self-compassion associated with

increased insula activity (empathy)

  • Insula activity predicted altruism
slide-110
SLIDE 110

Self-compassion for caregivers

slide-111
SLIDE 111

Caregivers are often extremely hard on themselves, and push beyond their limits

slide-112
SLIDE 112
slide-113
SLIDE 113

Setting boundaries usually recommended

slide-114
SLIDE 114

Self-Care Strategies

slide-115
SLIDE 115

Is compassion fatigue really empathy fatigue?

slide-116
SLIDE 116

Empathy: Emotional Resonance

slide-117
SLIDE 117

Compassion: Embracing suffering with kindness

slide-118
SLIDE 118
slide-119
SLIDE 119

Self-compassion allows us to be in the presence of suffering with equanimity

slide-120
SLIDE 120

Provides the emotional resources needed to care for others

slide-121
SLIDE 121

Self-Care Self-Compassion

slide-122
SLIDE 122

Research on self-compassion for caregivers

  • Self-compassion is associated with less

burnout and “compassion” fatigue

  • Associated with more satisfaction with care-

giving role

slide-123
SLIDE 123
slide-124
SLIDE 124

Meditation

Equanimity Phrases and Breathing Compassion In and Out

slide-125
SLIDE 125

Working with Difficult Emotions

slide-126
SLIDE 126

Backdraft

slide-127
SLIDE 127

How to deal with backdraft

slide-128
SLIDE 128

Meditation

Soften, soothe, allow

slide-129
SLIDE 129

Softening is physical compassion Soothing is emotional compassion Allowing is mental compassion

slide-130
SLIDE 130

Mary Oliver Wild Geese

slide-131
SLIDE 131

Working with Positive Emotions

slide-132
SLIDE 132

NEGATIVITY BIAS

Positive Emotions Negative Emotions

slide-133
SLIDE 133

“The deeper that sorrow carves into your being the more joy you can contain. Is not the cup that holds your wine the very cup that was burned in the potter's oven?”

  • Kahlil Gibran
slide-134
SLIDE 134

Though focused on suffering, self-compassion linked to positive emotions

WHY?

slide-135
SLIDE 135

Barbara Frederickson

Broaden and Build Theory

slide-136
SLIDE 136

Negative emotions narrow focus, allow people to be aware of dangers

slide-137
SLIDE 137

Positive emotions broaden focus, allow people to notice opportunities

slide-138
SLIDE 138

“When one door of happiness closes, another opens, but often we look so long at the closed door that we do not see the one that has been opened for us.”

  • Helen Keller
slide-139
SLIDE 139

Exercise: Silver Linings

slide-140
SLIDE 140

Lyubomirsky, S., Sheldon, K. M., & Schkade, D. (2005). Pursuing happiness: The architecture of sustainable change. Review of General Psychology, 9, 111-131.

slide-141
SLIDE 141

SAVORING

slide-142
SLIDE 142

Billy Collins Aimless Love

slide-143
SLIDE 143

Informal Practice

Pleasure Walk

slide-144
SLIDE 144
slide-145
SLIDE 145

Self-Appreciation

slide-146
SLIDE 146

Why is it so hard to take a compliment?

slide-147
SLIDE 147

The three components of self-appreciation:

Self-Kindness Common Humanity Mindfulness

slide-148
SLIDE 148

Self-Kindness Appreciating your own good qualities without

taking them for granted

slide-149
SLIDE 149

Common humanity Remembering that all people have strengths

as well as weaknesses

slide-150
SLIDE 150

Mindfulness Noticing and paying attention to what’s good

about yourself

Countering the tendency to always focus on

problems

slide-151
SLIDE 151

Exercise

Giving yourself permission to shine

slide-152
SLIDE 152

Self-compassion allows us to recognize the richness and complexity of life

slide-153
SLIDE 153

Perfection is boring!

slide-154
SLIDE 154

David Whyte Everything is Waiting for You

slide-155
SLIDE 155

Closing Meditation

Deepest wish for yourself and all beings

slide-156
SLIDE 156

Self-compassion calculator, guided meditations, exercises available at:

www.self-compassion.org

slide-157
SLIDE 157

Thank you!

http://greatergood.berkeley.edu

slide-158
SLIDE 158

Sign up for our free e-newsletter Volunteer, we can’t do it without you! Become a member! Follow us on Facebook and Twitter Make a tax-deductible donation Visit http://greatergood.berkeley.edu Write us Greater@berkeley.edu

You are a part of the Greater Good!