One thing is for sure in this life – we will have ups and downs. During our low moments, we won’t always be the most productive, optimistic, or successful version of ourselves, and that’s okay.
The way I see it is… when we are struggling at any point in our lives (because we all inevitably will), we are faced with two options:
a) Beat ourselves up about the fact that we’re struggling, and make life even harder for ourselves
b) Cut ourselves a little bit of slack, and give ourselves permission to be exactly where we are
Unfortunately, most of us have been wired to go to the first option. Perhaps we had a strict coach when we were younger, or our parents criticised us often. Experiences like this can make us believe that the only way to get to where we want to be in life is to be hard on ourselves.
But what if I told you that extending yourself self compassion could actually get you to where you want to be in a much more sustainable way? Would you be a little kinder to yourself?
Because, while it’s true we need a little tough love sometimes, it’s counterproductive to treat ourselves this way all the time.
And actually, by extending grace to yourself when you make a mistake or when you’re going through a rough patch, what you’re really communicating is something like “it’s okay to be where I am right now, because I trust that I will bounce back”, and that’s powerful.
So, if you want to learn ways to be more self compassionate and be less affected by your negative thoughts then you’re in the right place. In this post I’ll be sharing with you some of the best self compassion affirmations to learn the art of positive self-talk and show yourself kindness when you need it most.
Let’s get into it.
Here’s what to expect in this post:
- What is self compassion?
- How affirmations can help develop self compassion
- 65 powerful self compassion affirmations
What is self compassion?
Self compassion is simply the practice of extending yourself the same kindness, understanding, and empathy that you would to somebody else you care about.
It is the act of attending to your needs and caring for yourself without judgement or criticism, particularly if you’re going through something challenging.
It’s a well researched psychological practice most commonly discussed by Dr. Kristin Neff, who defines it as consisting of three main components:
- Self-kindness: being kind and gentle towards yourself, instead of harsh and critical
- Common humanity: accepting that suffering is part of the human experience, we all have ups and downs
- Mindfulness: the mindful awareness of our own experience without judgement
Practicing these components often, especially when you’re having a hard time, can lead to a more positive mindset, more resilience, higher self esteem, reduced stress/improved mental health, healthier relationships, and even better sleep!
How affirmations can help develop self compassion
As with anything, self compassion takes practice. In fact, I went through seven whole months of Compassion Focused Therapy in order to really apply this skill!
However, unless a medical professional has specifically recommended it, you don’t necessarily need therapy to be more compassionate with yourself. There are lots of ways that you can build up this muscle in your own life.
And, of course, this is where self compassion affirmations come in.
Self compassion affirmations are a tool that you can use in your daily life to frequently practice being more self compassionate, which over time will help to reshape your brain through the power of neuroplasticity.
In other words, the more you practice self compassion, the more self compassionate you will naturally become. So that when you’re next in a period of hardship, your new default will be to treat yourself with care, not to go hard on yourself like your childhood football coach!
Here are some easy steps to get the most out of self compassion affirmations:
- Identify areas where you need self compassion
First, it might be helpful to bring awareness to the areas of your life where you most need self compassion. This will help you choose positive affirmations that will work best for you and know when to reach for them most.
Are you particularly hard on yourself when you make a mistake or a “wrong” decision? Do you fall into a comparison trap when you scroll social media?
Take some time to really dig deep and reflect on this.
- Create or choose personalised affirmations
Select self compassion affirmations that resonate with you the most. This will ensure that they actually have a positive impact on rewiring your brain, and don’t result in you arguing against them in your head!
It’s also best to choose positive statements that will be relevant for the times you struggle most because these will become a handy part of your mental toolkit to get through those difficult times.
If none of the self compassion affirmations in this list resonate with you, it’s okay to create your own too. Just make them positive and in the present tense!
- Practice mindful repetition
As with any new skill, practice is key! Try to make it a habit to mindfully repeat your affirmations on a daily basis so that you’re engaging your self compassion muscle regularly.
It might help to attach this to another habit you do in your daily routine, like brushing your teeth or going for a walk.
On top of your habitual practice, it’s a good idea to practice your affirmations during tough times too, like when you’re feeling anxious or self critical. The next time you’re feeling particularly hard on yourself and engaging in negative self-talk, make sure you reach for your affirmations!
- Visualise the act of self compassion
To get the most out of your positive affirmations, visualisation is your best friend! When you recite your self compassion affirmations, try to really tune into how it would feel to give and receive this kindness to yourself.
You might even visualise hugging yourself – or you know, actually hug yourself for real!
The point of affirmations is to make you feel, so the more you can enhance your experience and truly tune into self compassion, the better.
65 powerful self-compassion affirmations to show yourself kindness
So now that you know how to get the most out of your self compassion affirmations, it’s time to give you some content to work with!
Here are 65 self compassion affirmations that you can use to show yourself kindness. Have a scroll through and maybe choose 3-5 that resonate to start working with.
Self compassion affirmations for self-kindness
You might want to reach for these self compassion affirmations when you’re in need of a little more kindness and compassion. This list of affirmations will be particularly beneficial for quieting your inner critic or perfectionist tendencies.
- I am worthy of love and kindness, including from myself
- Everything is temporary, this will pass
- I embrace my imperfections and treat myself with kindness
- I am deserving of compassion, especially during difficult moments
- I release the need to be perfect and embrace myself as I am
- I am my own best friend, and I treat myself with love and care
- I honour my emotions and allow myself space to feel without judgement
- I give myself grace during hard times, it’s okay not to be okay
- I am allowed to prioritise my wellbeing
- I am patient with myself when I’m struggling
- I give myself permission to nourish my soul
- I forgive myself for past mistakes and use them as stepping stones for growth
- I trust myself to make decisions that align with my heart’s desires
- My worth is not dependent on my productivity
- I celebrate the smallest of steps towards my goals
- I give myself permission to rest
- Healing isn’t linear, I’m exactly where I’m supposed to be
- I love and accept myself, exactly as I am
- My emotions are valid and worthy of acceptance
Self compassion affirmations for recognising common humanity
These self compassion affirmations are particularly beneficial if you’re someone that is unnecessarily hard on yourself compared to others, or if you feel like you’re the only one who struggles or makes mistakes.
They will help to remind you that ups and downs are a normal part of the human experience, and none of us are perfect.
- Even if it feels this way, I am not alone in my struggles
- I extend compassion to myself, knowing that all humans face difficulties in life
- It’s okay to seek support and lean on others
- I embrace my vulnerability
- I gently release the need to compare myself to others
- I acknowledge that mistakes are a part of growth, and everyone makes them
- We all have our strengths and weaknesses, and that’s okay
- I show compassion to others when they’re struggling, and they do the same for me
- We all experience pain and loss, I’m not alone in my grief
- Asking for help is a strength, not a weakness
- Everybody deserves understanding and empathy
- I am compassionate towards myself when I make a mistake, it happens to the best of us
- I embrace the human experience, with all its ups and downs
- Nobody is perfect
- It’s normal to feel the way that I do in this situation
Self compassion affirmations for mindfulness
These self compassion affirmations are beneficial for cultivating more mindful awareness of your experiences so that you can allow difficult moments to pass.
- I mindfully anchor myself in the present moment
- I embrace each moment as it unfolds, without judgement or attachment
- I am fully present in my experiences, savouring life’s simple joys
- I bring self-compassionate awareness to all of my thoughts and feelings
- I allow difficult thoughts to come and go, like leaves on a stream
- I allow my feelings to come and go, knowing they are a part of the everchanging nature of life
- I observe my thoughts without identifying with them
- I practice self-compassion during moments of difficulty, allowing myself to feel and heal
- I let go of worries about the past and future, grounding myself in the present with self-compassion
- I am gentle with myself when my mind wanders, guiding it back to the present moment
- I practice mindful self-compassion as I navigate life’s ups and downs
- I honour my need for stillness and silence
- I am curious and accepting of my experiences, even when they are challenging
- When difficult thoughts arise, I approach them with gentle curiousity
- It’s safe to be here now
- There’s nowhere else that I need to be
Empowering self compassion affirmations for personal growth
These self compassion affirmations are a great way to drive you in the direction of your dreams, without the need for harsh self criticism to get you there.
- I am enough as I am, there is nothing that I need to fix
- I embrace challenges as opportunities for growth and learning
- I release the need for perfection
- I value progress over perfection
- I trust my inner wisdom and intuition to guide me on my journey
- I am resilient and capable of overcoming any obstacles that come my way
- I celebrate my wins, no matter how small, and acknowledge my efforts along the way
- I understand that setbacks are a part of the learning process
- There’s no such thing as failure, only redirection
- I am worthy of investing time and effort in
- I release any self-limiting beliefs that are holding me back from my dreams
- I embrace opportunities for gentle self-reflection
- I have the courage to step outside of my comfort zone
- I can do scary things
- Failure is just another opportunity presenting itself
I hope that you discovered some self compassion affirmations that resonate, so that you can start your own practice of self kindness.
Remember, practice is key! The more you extend kindness towards yourself, the more naturally it will come to you.
Liked this post on self-compassion affirmations? Check out some of these related posts:
- 53 Self Compassion Quotes to Inspire Kindness to Yourself
- 100 Self Love Affirmations to Build your Self Esteem
- 22 Simple Ways to Practice Emotional Self Care
And don’t forget to pin this post!
Esther is the founder of Through the Phases. Her mission is to help other women to cultivate self-awareness and find what lights them up, so that they can more easily navigate the stressors of life! She does this through sharing healthy mind/body/soul practices and habits. Read more about her story here.