Are you constantly putting yourself down? Negative self-talk? How to have grace and compassion for yourself.
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Mentioned on Ep 114: Are you constantly putting yourself down? Negative self-talk? How to have grace and compassion for yourself.
Are you constantly putting yourself down? Negative self-talk? How to have grace and compassion for yourself.
Welcome back to The Burnout Doctor Podcast, I’m your host Dr. Jessica Louie. We are talking about how to have compassion for yourself. Thank you for sharing your action steps from our last episode on how to build resilience in your life. Many of you are taking action by using our complimentary Burnout Starter Kit – don’t forget to download yours today! We all write our own stories in our lives and homes. Let’s all bring joy into home and joy into work.
As a burnout coach, I find that many people who feel high levels of stress or burnout have a component of negative self-talk involved. This means you may be consistently putting yourself down, using a negative tone of voice towards yourself and not allowing yourself the same grace or compassion you give to others.
I know first-hand how this feels. Judging myself and putting pressure on myself is one of the reasons I experienced burnout in 2014/2015. You can always go back to episode 2 or this YouTube video to hear my burnout story.
How did I turn all my negative self-talk into compassion?
First, I learned how to be mindfully compassionate. This means being KIND to yourself.
If you don’t know where to start, here a couple questions to ask yourself:
- Would you speak to a good friend the way you speak to yourself?
- Tone of voice?
- What you would say?
Next, I started a physical practice to give myself compassion. This could be:
- Placing a hand on your heart
- Giving yourself a hug
- Holding your face
- Applying tapping (Emotional freedom technique or EFT)
Really anything that involves a sense of touch. From compassion research, physical touch is one of the strongest signals we can give to send signals of positivity and calm the nervous system on a preverbal level.
Next, I gave myself a self-compassion break. We do not need to beat ourselves up when challenges arise. Just as with my #1 Way to Bring Joy into your Day with one question asking ourselves how to bring our best self to a challenging situation, we can do the same with self-compassion.
- Mindful of what you are doing – recognize you are struggling “This is hard, and I am suffering”
- Common human experience – “Being human means being imperfect; you are not alone”
- Practice kindness both to yourself and to others – you can speak to yourself in third person – “I’m sorry this is difficult but you’ll get through it”
In my Joy at Work Course, you can get even more advice and action steps to apply to your sleep.
Tl;dr: Are you constantly putting yourself down? Negative self-talk? How to have grace and compassion for yourself.
Make sure you’re following along on our YouTube channel (youtube.com/drjessicalouie) as well with new videos going live every Saturday!
Make sure you’re implementing and taking action by implementing our Burnout Starter Kit and investing in yourself with our VIP 1:1 coaching or 1-hour strategy calls.
Until next time, spark joy my friends!
Note, my views are my own and are not associated or representative of my employer(s).
This podcast is for educational purposes only and not medical advice.