1Learn CBT Self-Compassion Break Skill
Goal: Practice a full break 3 times a day (twice planned, once in-the-moment) for 14 days.
Time per break: 30–90 seconds
1. Mindfulness
Acknowledge what’s happening. Name the feeling or event.
Suggested phrase: “This is stress.” / “That comment stung.”
Pro-tip: Use a calm, factual tone.
2. Common Humanity
Remind yourself you’re not alone. Struggle is universal.
Suggested phrase: “Others feel this too.”
Pro-tip: Picture one friend who’d ‘get it.’
3. Self-Kindness
Place a hand on your chest or cheek. Speak to yourself like you would to a dear friend.
Suggested phrase: “May I be kind to myself right now.”
Optional addition: “May I take a breath and move forward.”
Daily Routine
Morning rehearsal: Run the break while thinking about a mild annoyance (e.g., traffic, chores).
Evening rehearsal: Repeat using a recent success (“I handled that email well”) to link self-kindness to positive moments.
Live use: Deploy anytime self-criticism reaches 4/10 or higher.
Log each use on your worksheet: record time, trigger, and distress 0–10 before and after.
2Fill out the worksheet
Practice two planned breaks and one in-the-moment break each day for 14 days. Use your own words for mindfulness, common humanity, and kindness.
Date & Time : …
FAQs
Isn’t self-compassion the same as self-pity?
No. Pity isolates (“poor me”); self-compassion connects you to the shared human experience and motivates constructive action.
I feel silly talking to myself out loud.
Whisper or say it silently; touch + wording, not volume, produces the soothing response.
What if kindness lets me off the hook?
A kinder response can still include taking responsibility: acknowledge what happened and choose a useful next action.
Can I use a different gesture?
Any soothing touch works, hand on heart, arms crossed in a hug, gentle neck rub. The body cue matters.
Disclaimer
This lesson is an educational practice resource, not a substitute for professional assessment, diagnosis, or treatment. Discuss behavioral health questions or concerns with a qualified healthcare professional.
Sources and further reading
These resources explain the background approach. They do not validate this worksheet as a standalone treatment or its suggested practice schedule.
