How to Practice Compassion Toward Yourself in Times of Stress

4 April 2025

Life has a sneaky way of throwing curveballs our way, doesn’t it? One minute, everything’s going fine, and the next, you’re drowning in deadlines, responsibilities, and a whirlwind of emotions. Stress is inevitable, but do you know what can make a world of difference? A little self-compassion.

We’re often our own worst critics, beating ourselves up for not handling things perfectly. But what if, instead of being harsh, you treated yourself like you would a dear friend? Let’s dive into how you can practice self-compassion, even when stress is knocking at your door.

What is Self-Compassion, and Why Does It Matter?

Think about the way you’d comfort a friend who’s struggling. You’d probably offer kind words, a listening ear, and maybe even a pep talk. Now, ask yourself—do you show yourself the same kindness?

Self-compassion is all about treating yourself with understanding rather than criticism. Instead of tearing yourself down for struggling, it’s giving yourself grace, patience, and encouragement.

When you cultivate self-compassion:

- You reduce anxiety and stress.
- You build emotional resilience.
- You enhance your overall well-being.

Sounds like a win-win, right? Now, let’s get into the real stuff—how to actually do it.

1. Recognize That It’s Okay to Struggle

First things first—let’s toss perfectionism out the window. Being human means experiencing ups and downs, and that’s totally normal. Stress doesn’t mean you’re weak; it just means you’re going through something tough.

The next time you catch yourself thinking, Why am I like this? shift your mindset. Try saying, I’m having a hard time, and that’s okay. I’ll get through it.

Big difference, right?

2. Talk to Yourself Like a Friend

Imagine your best friend comes over in tears, feeling overwhelmed and frustrated with themselves. Would you say, Wow, you’re such a mess. Get over it? No way! You’d probably say something like, Hey, you’re doing your best. It’s okay. You’ve got this.

Now, think about how you talk to yourself when you’re stressed. If your inner voice is more of a bully than a cheerleader, it’s time for a change.

Next time stress hits, try saying:

- I’m doing my best, and that’s enough.
- I deserve kindness, even from myself.
- It’s okay to take a break and breathe.

The way we talk to ourselves matters. Be gentle—you deserve it.

3. Give Yourself Permission to Rest

In a world that glorifies hustle culture, rest sometimes feels like a guilty pleasure. But here’s the truth: Rest isn’t a luxury; it’s a necessity.

When stress piles up, your brain and body need time to recharge. Whether it’s taking a nap, binge-watching your favorite show, or simply doing nothing for a while—give yourself permission to pause.

You wouldn’t expect your phone to work without charging it, right? The same goes for you.

4. Practice Mindful Breathing

When stress strikes, our bodies go into fight-or-flight mode. Your heart races, your muscles tense up, and suddenly, everything feels overwhelming. That’s where mindful breathing comes in.

Try this:

1. Inhale deeply through your nose for four counts.
2. Hold for four counts.
3. Exhale slowly through your mouth for four counts.

Repeat this a few times, and you’ll feel the tension start to melt away. It’s like hitting a reset button for your mind.

5. Embrace Imperfection

Perfection is a myth, yet we often hold ourselves to impossibly high standards. The pressure to have it all together can make stress even worse. But here’s a secret: No one has it all figured out.

Instead of striving for perfection, aim for progress. Accept that mistakes and setbacks happen—they’re part of the journey.

Think of it this way: If life were a painting, would you want it to be flawless and predictable? Or would you prefer a beautiful, messy masterpiece?

6. Engage in Self-Care (And No, It’s Not Just Bubble Baths)

Self-care is more than scented candles and spa days—though those are great too! True self-care is about doing what genuinely nurtures you.

Some self-care ideas:

- Moving your body (a walk, yoga, dancing in your pajamas—whatever feels good).
- Nourishing yourself with healthy food and plenty of water.
- Journaling your thoughts and feelings.
- Setting boundaries and saying no when needed.
- Spending time with loved ones who uplift you.

Find what fills your cup and make time for it.

7. Let Go of Harsh Self-Judgment

We’re all guilty of self-judgment. Maybe you missed a deadline, snapped at someone, or feel like you’re not measuring up. Instead of punishing yourself, try self-forgiveness.

Ask yourself: Would I judge someone else this harshly? Chances are, you wouldn’t. Give yourself the same grace.

Remember, one bad moment doesn’t define you. You’re allowed to be a work in progress.

8. Surround Yourself with Positivity

The energy around you affects your mindset. If you’re constantly surrounded by negativity, it’s easy to fall into a self-critical loop.

Try this:

- Follow social media accounts that promote self-love.
- Spend time with people who encourage and support you.
- Listen to uplifting music or podcasts.

A little positivity can go a long way in shifting your mindset toward self-compassion.

9. Seek Support When You Need It

You don’t have to navigate stress alone. Sometimes, practicing self-compassion means recognizing when you need help.

Reach out to a trusted friend, family member, or even a therapist when things feel overwhelming. Asking for support isn’t weakness—it’s strength.

10. Celebrate Small Wins

When we’re stressed, we tend to focus on everything that’s going wrong. But what about the little things you’re doing right?

Did you get out of bed even though you didn’t feel like it? That’s a win.
Did you drink enough water today? Another win.
Did you make it through a tough day? Major win.

Acknowledging your efforts, no matter how small, boosts self-compassion. You’re doing better than you think.

Final Thoughts

Life will always have its stressful moments, but the way we treat ourselves through them makes all the difference. Self-compassion isn’t about ignoring struggles—it’s about facing them with kindness.

So, the next time stress has you feeling overwhelmed, take a deep breath and remind yourself: You are human, you are trying, and that’s more than enough.