Self-compassion and caregiving
By Anna Nuechterlein
As a caregiver, how can you find time to give back to yourself? One way to start is by practicing self-compassion. Leading clinical psychologist Dr. Kristin Neff defines self-compassion as composed of three elements:
Self-kindness (as opposed to self-judgement)
This element involves being warm and gentle with ourselves, even when we feel as though we are imperfect, failing, or simply “not enough”.Common humanity (as opposed to isolation)
This element involves recognizing and embracing aspects of the shared human experience, such as facing adversity or making mistakes. In other words, we’re only human!Mindfulness (as opposed to over-identification)
This element may be the most challenging to practice. Mindfulness involves allowing ourselves to be aware of, observe, and attend to both negative and positive emotions as they come and go. This means not assigning too much value to overly strong or painful feelings, but letting them pass through a “non-judgemental, receptive mind state”.
Breathing exercises can foster a state of mindfulness and ground us when we are feeling overwhelmed or burnt out. One simple exercise is to focus on breathing deeply for 60 seconds, taking in “one breath for me” and letting out “one breath for you”. The “you” here is whoever you are caring for.
Guided mediations are also an excellent way to practice mindfulness and self-compassion. This short, guided meditation was specifically created to support caregivers and is freely accessible to all.
Caregiving can be overwhelming and all-consuming. However, as the familiar saying goes, you can’t pour from an empty cup. Remember to take time to be gentle, compassionate, and loving to yourself so that you may continue to care for others.
For more information on self-compassion, visit https://self-compassion.org/.
For additional activities and resources, visit the BWP care partner page and view past workshops.
