Being kind to ourselves is often one of the most difficult things to do consistently, but there are small steps we can take to practise self-compassion more often.
Weight loss journeys can be particularly trying times when it comes to self-compassion. We have to be kind to ourselves when we're trying something new, and especially when things don't go as planned. With World Kindness Day around the corner, it's the perfect time to try out some of these methods.
Savour the moment
"Practise slowly savouring the flavours of natural foods and linger longer when stretching to music you love," suggests Bracha Goetz, a Harvard-educated wellness expert and author of 41 books.
"These are simple and readily accessible ways to practise self-compassion through the practice of gratitude," she says. "To enjoy freedom from the prison of scarcity where you focus on what you are lacking, spend more time noticing the abundance of gifts already in your life."
Treat yourself like a friend
"Talk to yourself the way you would a good friend," says Dr. Ellen Albertson, a psychologist, dietitian, mindful self-compassion teacher and author.
"Write a self-compassionate letter to yourself praising yourself for how wonderful you are. You can do this from the perspective of what a good, wise friend would say to you."
Check in when you're feeling stressed
"Be mindful when you are feeling stressed and rather than eating ask yourself: What am I feeling and what do I need?" says Albertson.
Make a self-care list
"Make a list of how you already care for yourself or how you would like to care for yourself that do not involve food," Albertson suggests. "When you are struggling, stressed or suffering, pull out the list and do something to comfort and soothe yourself."
Taking care of your basic physiological needs for healthy food, rest, water, and connection can help you stay on track during your weight loss journey, she adds.