Self Compassion Reset

Try being accurate without being cruel.

The tiny version

Pause and name what you need right now.

When to try it

Not good enough, Guilty, Rejected, Embarrassed.

What you need

A few minutes. No special equipment or purchases required.

What you need to hear

There is no perfect way to do this. Choose what feels manageable.

Try this

Notice the critical thought. Separate facts from judgement. Write the kinder but truthful version.

Afterwards

Notice what changed, if anything. Choose one small next step or rest.

Journal prompt

Would I speak to a friend this way?

Keep it comfortable

Adapt or stop if this increases distress. This is a reflective activity, not a replacement for professional support.