Do you Need a Break from Stress? Try a Self-Compassion Break!

By Tanya D’Angelo, APCC.

Photo credit: Unsplash.com by Alisa Anton


It’s natural to feel stress, although some stress is helpful, and some stress can be draining. Many of us often find quick relief in drinking, smoking, endless scrolling, and other methods. They work in the short-term but can cause other issues long-term. Want to learn some healthier tools? If you feel stress weighing you down, it may be a good time to take a Self-Compassion Break, which comes from Kristen Neff's Mindful Self Compassion program.

There are three components to a Self-Compassion Break.

First, notice your struggle, otherwise known as mindfulness

Just as you would notice if a close friend was having an off day, take the time to notice when you are struggling, even if it is seemingly minor. Turning toward yourself just as you would a good friend is an important step in caring for yourself.

Second, recognize you are not alone

While not everyone can understand exactly what you are dealing with, struggling is part of the human experience and you are not alone. Life challenges and struggles are more common than we realize.  There may even be a specific community worth seeking out that can relate to one particular struggle.

Third, offer yourself some compassion

This can involve a caring phrase (btw, it is completely healthy to talk to yourself), such as “may I be kind to myself” or “may I be free from suffering”. This could also include doing something nice for yourself, such as taking time for an activity you enjoy, spending time in nature, or even a simple gesture, such as giving yourself a hand massage.

The nice thing about a Self-Compassion Break is that you can personalize it based on what you truly need, and you can make it as long or as short as you want based on what feels nurturing to you in this moment.

Enjoy your break!

Want to meet one on one with Tanya or another of our counselors to fine-tune your own self-compassion? Call MiraCosta College Health Services at 760-795-6675 to schedule an appointment.


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