Do you find it difficult to show yourself compassion? You’re not alone. So many of my clients show so much compassion for other people (and animals), but do some of them offer themselves? Cue Record Scratch.
In recent decades, many research studies have shown that Self -concentration is important for not only mental and emotional health and prosperity, but also for physical health. Why? Because a healthy dose of self -concentration helps us form good health habits. So no – you don’t have to channel your internal sergeant to eat your vegetables and get to the gym.
Whew! Now, here because the cultivation of self -concentration can benefit you, even if it is difficult to start.
What is self -concentration?
According to researcher self -concentration and Kristin Neff, author of a handful of books on self -concentration (see the list of resources at the end) there are three elements for concentration:
- Mentality – Know the negative thoughts, feelings and experiences without judging them or inhabiting them.
- Common humanity – Recognizing that we are all imperfect and we all suffer.
- Self-sorry -Seeing yourself care and understanding when you experience these very human imperfections.
What is the opposite of self -concentration? Emotional reactivity, isolation, self-crisis and unhealthy perfectionism, which have been linked to depression, anxiety and reduced quality of life.
The stress connection
A 2017 study found that people who have higher levels of self -concentration tend to handle stress better – They have less natural stress response when they are stuck in circulation, have an argument with their spouse or do not get this job offer – and spend less time reactivating the stressful events with their home.
Why is this important? Because not only chronic stress immediately harm health-natural reactions to stress include blood pressure and blood sugar along with the suppression of the immune system-but if you react strongly to stress, you are more likely to use unhealthy mechanisms or mechanisms alcohol.
The study also found that self -preserved people are more likely to adopt behaviors that promote health and maintain them Even if they do not seem to perform in the short term. This can be particularly important in view of a health-related failure, such as injury, illness, or a frustrating laboratory, because self-restraint takes the advantage of negative emotions-fraud, frustration and frustration-that can occur. This helps you keep taking care of yourself instead of derailing.*
This persistence is also important for anyone who has a historical chronic diet or finds himself is still entangled in a “diet culture” (which idealizes the subtlety and equals health or virtue) or even a “wellness culture” (which or not is just a brand name of nutrition culture). If you tend to see food and physical activity as a means for a thinner end, it’s easy to give up when you look in the mirror and don’t like what you see. Self -concentration can serve as an antidote.
*I would like to point out that we cannot realize ourselves from systematic problems, such as lack of access to healthcare, clean water, safe neighborhoods and other things that deeply affect health.
Myths about self -concentration
Self -restraint is often painted as selfish, lazy or forgiving, but nothing could be more than the truth. For example, people who are carers – by nature or occasion – often find it difficult to offer themselves the compassion they freely give others. However, connection to the rest of humanity is a key element of self -concentration, so that you can fully give others, you must give yourself.
Are you perfectionist? You may be afraid that if you are very good at yourself, you will not complete anything. The truth is that When you make changes from self -concentration, these changes are more viable than the changes you make because you think you are unacceptable as you are. You are also more likely to make daily choices that support long -term prosperity, rather than indulge in short -term impulses. This may mean going for a walk instead of crashing on the couch or putting your fork when you are satisfied, not filled.
Research shows that self -concentration can increase the incentives for change, possibly because it allows us to evaluate objective areas for improvement and Make changes without the threat of self -criticism.
Let’s say you have type 2 diabetes and the last blood work shows you that your blood sugar has not improved as long as you hope. Self -concentration will help you use this information to make changes to support the best blood sugar management. Self-criticism can paralyze you, leaving you unable to change-and you may be ashamed to return to your doctor-leading to greater health problems.
Or, let’s say you have an eating disorder and make great progress by reducing nutritional disorder behaviors – restriction, binging and/or cleaning – but then you are unexpectedly activated and take the proverbial two steps back. Self -concentration can help you remember that recovery of nutrition disorder is not a perfect linear process … There will be failures. You talk to your therapist and your dietician about what happened and renew your intention for treatment, possibly with some new tools and a new perspective when you meet events in the future.
Cultivating self -concentration
Self -concentration should be easy, since we all want to be happy (at least I hope so). However, we also want to avoid the risk. In front of true Danger, go to a battle, flight or freezing mode. But when the “danger” is the unpleasant emotions that rise from your inevitable mistakes or failures (because, hi, you are all human), your answer can be self-criticism, self-degradation and self-absorption, which interferes with you. Self -concentration helps you see the unpleasant feelings as less than a threat.
So how do you start cultivating self -concentration? Carefully. If you do not pay attention, you may know the thoughts that play and repeat on your head.
- Practice that observes your thoughts – are they compassionate or critical?
- Be curious and non-critical-critical to yourself that you are self-criticism add an injury to injury.
- Remind yourself often that in order to make a mistake it is human, and to forgive, divine.
- Show yourself kindness in ways that cultivate the mind, body and spirit. Take time to go for a walk, do some yoga or prepare a nutritious meal. Integrate activities that bring you joy, such as reading a novel, puttering in the garden or listening to favorite music.
- Strengthen connections with people important to you. Think of love, not harsh love.
Do you fight with self -concentration? Is this obstacle to important changes you want to make to improve your health and relationship with food and body? Click here To schedule a free 20 minute discovery call To talk about your concerns and if you will benefit from nutrition therapy.
More resources of self -concentration + relevant posts
In addition to Kristen Neff’s website and books “Self -confidence: The proven power of being kind to yourself,“And”Wild self -concentration: How women can make use of kindness to speak, claim their power and thrive“I highly recommend Christopher Germer’s”The careful path to self -concentration“As well as”The work book that is careful self -concentration“And”Careful self -concentration for exhaustion“Courted by Kristen Neff and Christopher Germer.
And here are these relevant posts:
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Disclaimer: All information provided here is general and provided only for educational purposes. This information should not be taken as medical or other health tips related to a person’s specific health or medical condition. You agree that the use of this information is at your own risk.
Hi, I am Carrie dennett; Mph, rdn, a weight-inclusive Registered Dietitian, Nutrition Therapist and body image consultant. I help adults of all ages, shapes, sizes and sexes who want to escape from eating disorders, disturbed food or chronic diet. If you need to learn how to Manage IBS symptoms with food, or Improve your eating and lifestyle habits to help manage A current health concern Or you just support your overall health and prosperity, I help people with it.
Do you need 1-in-1 help for nutrition, consumption or body image? Programming a Free 20 minute discovery call To talk about how I can help you and explore if we are suitable! I am on the network with Regency BCBS, the FirstChoice Health and Providence Health Plan, and can be Bill Blue Cross and/or Blue Shield fuses in many states. If I don’t get your safety, I can help you look for a refund on your own. To find out more, explore the page of my insurance and services sectors.
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