11.

1: Stress
Stress, in everyday terms, is a feeling that 1.Frustration
people have when they are overloaded and
struggling to cope with demands (Nordqvist,
2018). Stress is a common topic talked about The term frustration is derived from the
during discussions with friends and family Latin word, “frustra” which means “in
members. Entering a new chapter in your life vain.” Frustration is a negative emotion
and having a new role in the family, the that stems from the blocking of goal-
community, or the society initiates more directed behavior. Failures and losses are
situations that are deemed to be stressful. often highly stressful to people. A
According to McEwen & Sapolsky (2006), the person’s inability to achieve his goals or
stress in people can be physical (e.g., satisfy his needs can be brought about by
disease), emotional (e.g., grief), or many factors.
psychological (e.g., fear). They further
explained that allostasis is the process of how Personal Factors. These factors
the body responds to stress, whether it is include personal limitations and weaknesses
acute (short-term) or chronic (long-term). that may deter the individual to achieve
his goals. Physical unattractiveness,
Meaning of Stress poor health, and personality traits are
only some of the personal factors that may
Stress is a response to events that are hinder the attainment of one’s goals.
threatening to one’s wellbeing. It is a
common experience that can be occasional or Environmental Factors. These factors
prolonged. It is the result of an refer to physical conditions of the
interaction between a person and the environment that may keep the person from
environment, in which the person believes satisfying his needs or achieving his
the situation to be overwhelming and goals. Calamities, power failures, time,
dangerous to his or her well-being (Matlin, and distance are only some examples of
1992). The unpleasant situation that these factors.
produces the stress is called the stressor. Socio-cultural Factors. These refer
Hans Selye (1956) was one of the first to social and cultural factors that hinder
people to study and popularize the concept goal attainment. These include social norms
of stress. He called his stress model the and traditions, economic conditions,
General Adaptation Syndrome (GAS). The GAS superstitions, and laws are some of these
includes three stages: factors that may hinder an individual to
1. Alarm phase– the organism prepares for achieve his goals.
action. The sympathetic division of the
nervous system becomes activated in 2. Conflict
response to stress.
The term conflict is derived from the Latin
2. Resistance phase– the organism tries to word, “conflictus” which means “to strike
cope with the stressor by releasing stress together”. Stress arises when a person
hormones. In addition, blood pressure, cannot readily make a choice or a decision
heart rate, respiration, and body when confronted with two or more mutually
temperature all increase. Toward the end of exclusive situations that may be
the resistance phase, the activity of the beneficial, detrimental, or both beneficial
sympathetic system declines, whereas the and detrimental to him or her. The types of
activity of the parasympathetic system conflict are the following:
increases. These activities help the
Approach-approach Conflict. This is
individual adjust and cope with the stress.
also called conflicting attraction. This
3. Exhaustion phase- this occurs if the occurs when the person is attracted to two
stressor persists. The activity of the positive goals that are mutually
sympathetic system declines further and now exclusive, that is, they cannot be
the parasympathetic is dominant. When the satisfied or fulfilled at the same time.
organism uses up all the available This type of conflict can be resolved by
resources, physical illness or problems are delaying the satisfaction of one goal, if
likely to develop. possible, or by choosing one of the goals
and giving up the other.
11.1.1: Sources of Stress Approach-avoidance Conflict. This
occurs when the person is attracted to one
Stress can be brought about by many goal but this goal has both positive and
factors. Although they are not entirely negative characteristics. In this case,
independent, the four major sources of the person may be attracted to the goals
stress are (1) frustration, (2) conflict, but repelled at the same time. This makes
(3) change, and (4) pressure (Weiten, this type of conflict often the most
1992). difficult to resolve.
 Avoidance-avoidance Conflict. A 1. Anxiety. Some people may develop a
person is confronted with this type of general feeling of apprehension or
conflict if he is confronted with two uneasiness when they are under stress. This
situations that are both repulsive to him. feeling of anxiety may cause intense
In this case, the person suffering, panic, and irrational fear in
may vacillate or attempt to leave the the person.
conflict situation.
2. Aggression. According to the
Double –approach Avoidance Conflict. frustration-aggression hypothesis by
This occurs when the person has two goals John Dollard, frustrated people may
or is confronted with two situations with become hostile and behave violently
both having positive and when frustrated. Stress produces
negative characteristics. feelings of anger ranging in
intensity from mild annoyance to
uncontrollable rage.
3. Change 3. Apathy. When the stress becomes
unbearable, some people may become
It is believed that any change in one’s indifferent and apathetic. These
lifestyle or circumstances can bring about people believe that the situation is
stress to people. Life changes are any hopeless and they just accept it
noticeable alterations in one’s living since they think that they cannot do
circumstances that require readjustment. anything to alleviate or improve
According to the findings of researches, their conditions. This is evident in
both negative and positive changes in one’s the behaviors of prisoners of war
life can produce stress. Changes in (POW) who accept and do not do
anything about the brutality
personal relationships, work, finances, and
inflicted on them by the enemy
so forth can be stressful even when the because they think and feel that
changes are welcomed. there is no more hope for escape.
4. Dejection and Grief. Sometimes
4. Pressure stress-especially frustration-simply
brings you down. Losing in a contest
If one is expected to perform or conform to and poor grades, often produce
certain standards that he or she has feelings of dejection. More profound
difficulty meeting or coping with, then he setbacks such as death and financial
reversals can leave one grief-
or she is said to be “under pressure”.
stricken.
Pressure involves expectations or demands
that one behaves in a certain way. You are
under pressure when you are expected to 11.1.3: Effects of Stress
perform and execute tasks and
responsibilities quickly, efficiently, and Mild stress can improve behavior in some
successfully. cases but severe stress can disrupt
behaviors, cognitive processes, emotions,
Incorporating stress in daily life, and physiological activities. A person may
Nordqvist (2018) identified some causes be paralyzed after experiencing severe
of stress: stress. A person is likely to become
immobile after an immobile accident. Stress
1. Job issues or retirement can also impair cognitive abilities. A
2. Lack of time or money person may choke under pressure during a
3. Bereavement competition or performance. Stress also
4. Family problems disrupts emotions. Stressful life events
5. Illness like death can lead to depression.
6. Moving home Physiological responses like an adrenaline
7. Relationships, marriage, and divorce
rush, increased heart rate, and dilation of
8. Abortion or miscarriage
9. Driving in heavy traffic the pupil, heavy perspiration may occur in
10. Fear of an accident times of stressful situation.
11. Fear of crime
12. Problems with neighbors Prolonged stress can also suppress the
13. Pregnancy and becoming a parent immune system. The immune system protects
14. Excessive noise, overcrowding, and the body from viruses, bacteria, cancer
pollution cells, and other dangers. Researches have
15. Uncertainty or waiting for an shown that stressors can decrease the
important outcome number of lymphocytes, which are the white
blood cells that attack the invading
11.1.2: Responses to Stress bacteria and other harmful agents.

People react differently to stress. Some

may react negatively while others may In relation to academic stress, a study by
devise mechanisms in order for them to Dy, Espiritu-Santo, Ferido, & Sanchez
adjust to the impact of their frustrating (2017) discovered that the top five overall
experiences. stressors of the Filipino college students
were the academic difficulty of subject
matter, workload due to subjects, time 11.1.4: Factors Moderating the
management because of subjects,
responsibilities due to being on one's own, Impact of Stress
and time management because of both
subjects and organizations. Moreover, they Some people can withstand the effect of
also mentioned that students reacted to stress better than others. This can be due
stress with affective stress responses. In to a number of factors that can lessen the
another research, there was a strong impact of stress on physical and mental
association between symptoms of mental health.
distress, academic self-efficacy, and study
progress (Grøtan, Sund, & Bjerkeset, 2019). 1. Social Support
Knowing the causes of stress leads this Social support can be an effective
discussion to the effects of stress. Below moderator of stress. Social support refers
are some health problems you may encounter to various types of aid provided by one’s
when you experience chronic stress (McEwen social networks. House (1981) has proposed
& Sapolsky, 2006): that social support serves four important
functions.
1. Stomach ache
2. Diarrhea Emotional support involves
3. Obesity expressions of affection, interest, and
4. Weakening of immune system concern that tell people they’re
5. Anxiety appreciated. It includes behaviors such as
6. Depression listening sympathetically to one’s
7. Loss of sleep problems. It presumably bolsters self-
8. Lack of interest in physical activity esteem.
9. Increase in blood pressure, heart
rate, and blood fats Appraisal support involves helping
10. Increase in blood sugar levels
people to evaluate and make sense of their
troubles and problems. It includes an
Aside from the previously mentioned effects effort to clarify the nature of the problem
of chronic stress in the body, a literature and provide feedback about its
review of Yaribeygi, Panahi, Sahraei, significance.
Johnston, & Sahebkar (2017), highlighted
some effects of stress on body functions: Informational support involves
providing advice about how to handle
1. Declarative memory disorders problems. This kind of support includes
2. Reduction in spatial memory discussing possible solutions and the
3. Weakening in verbal memory relative merits of alternative coping
4. Behavioral, cognitive, and mood strategies.
disorders
5. Decrease in reaction time Instrumental support involves
providing material aid and services.
Post-traumatic Stress Disorder Instrumental support includes providing
shelter, lending money, going along to a
(PTSD) social service agency, or helping to assume
work or family responsibilities.
This is a disorder characterized by a
delayed reaction to stressful situations or
experiences. The major symptom of this 2. Personality
disorder is the re-experiencing of
traumatic events like war, torture, rape, Behavioral Pattern - Researches
and other forms of abuse, floods, have shown that people with Type A
earthquakes, accidents, and the like. The personality patterns are more prone to
re-experiencing may take the form of stress than Type B people. Type A people
recurrent painful memories of the event, are ambitious, aggressive, competitive, and
recurrent dreams or nightmares of the impatient. Type B people are calmer and
event, or in some cases, the individual experience life in a more laid-back, less
relives the event and behaves as though intense way.
experiencing the event at that moment.
Another symptom is the numbing of Hardiness- is a personality style
responsiveness or reduced involvement with characterized by a sense of commitment
the external world. This is apparent in rather than alienation, control rather than
diminished interest in usual activities, powerlessness, and a perception of problems
feelings of detachment from others, and as challenges rather than threats.
blunted emotional responses when the (Santrock, 1988)
individual is not re-experiencing the
traumatic event (Holmes, 1991). Optimism - is a general tendency to
expect good outcomes. Researchers found out
that optimists cope with stress differently
than pessimists do. Optimists are likely to
engage in action-oriented, problem-focused
coping. They are more willing to seek
social support. On the other hand, Ways of Coping Mechanisms used
pessimists are likely to deal with stress
by giving up or engaging in denial.
by (Lazarus, et.al 1986)

3. Psychological Control Problem-focused Emotion-focused

coping coping
People who have a sense of control, who
have more control of their lives are less
prone to illness and stress than those who · Self-control
are under the control of other people or · Seeking social
institutions (Matlin, 1992). · Confrontative
Coping support

11.1.5: Coping Strategies · Seeking Social · Distancing

Support · Positive Appraisal
When difficulties arise, we devise ways on
how to cope with the stress generated by · Plan Full Problem- · Accepting
our problems. Coping refers to the thoughts Solving Responsibility
and behaviors we use to handle stress or
anticipated stress. Researchers identified · Escape/Avoidance
three major categories of coping strategies
employed by people under stress
(Burger,1997). Baqutayan (2015) also emphasized the coping
mechanisms proposed by Carver and
1. Active-cognitive Strategies Weintraub, as seen in the table below:

People using these strategies actively Ways of Coping Used by (Carver, et

think about the situation in an effort to al., 1989)
make things better. For example, a girl
who has just broken up with her boyfriend
may have coped with this by convincing Emotion-
Problem- Dysfunctional
herself that she will be better off in the focused
focused coping Coping
long run because she can use her experience coping
as a lesson on how to establish a happier
and more lasting relationship the next time
that she gets romantically involved with · Active-
· Seeking
another man. coping
social · focus on and
· Planning support for venting of
2. Active –behavioral Strategies emotional emotions
· Suppression reasons
When faced with a problem, some people take of competing · behavioral
some action to improve the situation. The activities · Positive disengagement
person does something to solve the problem. reinforcement
· Restraint and growth · mental
For example, a student who is problematic disengagement
because he is failing in his college coping
· Acceptance
algebra may cope with his difficulties by · alcohol-drug
· Seeking
hiring a tutor or attending remedial
social support · Turning to use
classes in the subject. religion
for
· denial
3. Avoidance Strategies instrumental
· humor
reasons
These are strategies employed by people who
keep the stress-provoking situation out of
their awareness. For example, if a loved
one is suffering from a serious health
With a better understanding of stress and
problem, one may be able to cope with the
coping mechanisms, it is highly important
situation by not thinking about the person
that we address how to efficiently cope
or by trying to convince himself that the
with stressful situations. Cohen (n.d.)
illness is not really that serious.
shared practical ways to help you cope with
Coping with stress may be difficult when stress:
you are not aware of your stressors.
Lazarus, et al., (1986, as cited by 1. Get plenty of sleep.
Baqutayan, 2015) explained two ways of 2. Think positive.
coping mechanisms: Problem-focused Coping 3. Have a stress “outlet.”
4. Engage in relaxation techniques.
and Emotion-focused Coping. The table below
5. Talk to someone.
highlights the differene of the said
mechanisms:
 6. Avail of the free counseling services can be “reinvented” so his or her skills
in your school. with therapeutic massage can be applied not
7. Manage your eating habits. just for sprains, but also for broken
8. Approach the people who can help you hearts and weary spirits.
with your concern (e.g. teachers,
financial advisors, student affairs *Community action.
office etc.)
9. Get all the information you can. Communities should be urged to create their
10. Enlist help.
11. Have a good cry.
own safe spaces where people can seek
12. Make plans. refuge. Filipino-style, such spaces need
13. Find a spiritual advisor. not be totally quiet, but they do need to
give some sense of safety, of sanity in a
Although there are different lists of ways mad world. Filipino-style, too, we need to
on how to deal with stress, let us now view think of how these therapeutic spaces might
stress from a cultural perspective. The work out as places where people can engage
following article discusses the social and in social activities, without becoming more
cultural dimensions of stress among agitated. Alternatives could be offered:
Filipinos. gardening, cross-stitching, bingo…anything
that calms the mind. You don’t need to be
This is based (direct quote/paraphrased) on in the lotus position to meditate.
Dr. Tan’s article, “Stress and the
Filipino”. It was posted in 11.2: Defense Mechanism
Health/Psychology by kwenivarga (2009).
When you accidentally injure yourself, your
body automatically begins several self-
*Utilize community health workers for healing processes, aiming to restore your
mental health. body to its original healthy state. But
what if you're emotionally hurt? What if
Given some training, they can learn to help you face a sudden shock or a tremendous
their barangay residents with stress. That amount of stress? What if your anxiety
includes essentials about counseling, for becomes more than you can handle? What if
example, not resorting to that notorious you lose a dear one?
“sulsol”.
Just like how your body has defenses
*Cognitive restructuring. against physical wounds and injuries, it
has its defenses against emotional shocks
Help patients to take on new lenses as they and wounds; they're called "Ego Defense
revisit their problems. Instead of Mechanisms" or "Unconscious Defense
wallowing in self-pity as a victim, Mechanisms".
cognitive restructuring helps people regain
some sense of control. Another means of dealing with stress that
occurs on the unconscious level is the use
*Taking control of one’s own body and the of defense mechanisms.
failing spirit.

We have that in our folk therapies — note

how, in bangungot (can be very loosely Defense mechanisms are unconscious
translated to sleep or better yet, a strategies that maintain a person’s sense
nightmare that results in death), we’re of control and self-worth by distorting or
supposed to try to move a finger, a toe, denying the actual nature of the situation.
any part of the body. It’s not a symbolic
act; it actually means taking control. It’s The defense mechanisms are:
a powerful metaphor that can be used to
explain other stress-related ailments and Displacement is transferring or
syndromes. discharging your emotions on a less
threatening object. For example, shouting
*Aromatheraphy. at your children or having a fight with
your neighbor right after your boss shouts
Dr. Tan describes Filipinos as “a very at you means that you are angry at your
olfactory people”.Since most imported boss but taking it out on your kids
aromatic oils are expensive, it’s best to
use local plants. Some of the most Rationalization is a defense mechanism in
expensive aromatic oils are extracted from which the person gives logical or plausible
local plants we take for granted, like but false reasons in order to cover up the
ylang-ylang. real cause of his failure or frustration.

*Hilot (traditional/village masseur- Intellectualization is the use of a

healer). cognitive approach (like theories and
researches) to suppress emotions and
Many traditional therapies can be channeled attempt to gain mastery over the perceived
toward stress management. The manghihilot disorderly and potentially overwhelming
impulses. An example might be an individual sad, afraid, confused, angry, tired, and
who when told of a life-threatening disease not feel like doing anything. However, when
focuses exclusively on the statistical these emotions are consistently dominating
percentages of recovery and is unable to your life, your experience may no longer be
cope with their fear and sadness. classified as mere stress, but may already
be a mental health concern.
Compensation is a mechanism wherein a
person attempts to disguise the presence of The World Health Organization statistics
weakness or undesirable traits by show that half of the people with mental
emphasizing a desirable characteristic to disorders — anxiety, depression, mood, and
reduce a feeling of inferiority. thought problems develop at age 14 (Rufino,
2018). The National Statistics Office
Sublimation is an adjustment mechanism by reported that mental illness is the third
which unacceptable desires and most common form of disability in the
characteristics are directed into social country (De Guzman, 2018).
activities that have strong social
approval. The concept of mental health or
psychological health is still dominantly
Projection is a situation wherein the considered taboo in the Philippines.
individual attributes his unacceptable Expressions such as, “Nasa utak mo lang
thoughts or desires to others. yan.” (It’s all in your head.), “Mas
mabigat pa problema ko sa’yo.” (My problem
Reaction Formation happens when is heavier than yours.), “Stop
an individual does the direct opposite of overreacting.” and “Stop exaggerating.” are
what he feels. At times, the actions or often given as comments to people who
responses developed are exaggerated and attempt to talk about their feelings. These
intolerable. types of comments, although often
Suppression is the process of completely unintentionally spoken, stop people who
excluding from consciousness thoughts, have mental health concerns to discuss
feelings, and experiences that are themselves. Eventually, without proper
traumatic and psychologically disturbing avenues and opportunities for them to speak
because they arouse a sense of shame, up, some individuals reach the decision to
guilt, or anxiety. end the pain they are feeling or to stop
the problems they are experiencing by using
Regression happens when a person a permanent solution – suicide.
unconsciously returns to an earlier and
less mature level of development to flee Last June 20, 2018, the Republic Act No.
from painful realities and present 11036, otherwise known as the Mental Health
responsibilities. Act, was signed into law. The law aims to
establish a national mental health policy
Nomadism is a situation wherein the directed towards improving the health of
individual wanders from one situation or the population in schools, workplaces, and
place to another to escape from communities, underscoring the basic right
frustration. of all Filipinos to mental health. It also
highlights the balanced delivery of mental
Denial is a situation wherein the health services (community-based and
individual ignores or refuses to accept the hospital-based) with more focus on persons
presence of a threatening situation or with psychiatric, neurologic, and
frustrating experience. psychosocial health needs, and overcoming
society’s attitudinal challenges that they
Identification is identifying with may live free from stigma and
something or someone else you can increase discrimination (IRR for Mental Health Act
your sense of ego and self-worth. Saying Signed, n.d.). Although the law is now
that a famous singer is a friend of yours enacted to address mental health concerns,
might make you admired and so cause you to we still have a long way to go in terms of
feel better about your other problems. The mental health awareness.
person enhances his feeling of importance
by imitating or acquiring the traits of a Early this year, De Santos (2019) wrote an
person whom he admires. article highlighting the statement of the
Department of Health (DOH) as a response to
Fantasy occurs when an individual escapes the apparent suicide of Razorback drummer
to a world of dreams to avoid real-life Brian Velasco:
difficulties and provide relief from the
impact of the frustrating experience. "In the Philippines, 3.3 million Filipinos
suffer from depressive disorders, with
11.3: Anxiety suicide rates in 2.5 males and 1.7 males
per 100,000." We need to start talking
Just as how stress is encountered on a about depression to end the stigma
daily basis, negative emotions can also be surrounding mental health because, when
as prominent in an individual’s life. left unattended, it can lead to suicide.”
Various situations make you feel happy,
 that records show a high number of cases
among the youth (De Guzman, 2018). A study
What is Anxiety? by Lee, Sta. Maria, Estanislao, & Rodriguez
(2013) identified frequency of smoking,
frequency of drinking, not living with
“Maybe biological parents, dissatisfaction with
you have to know the darkness before one's financial condition, level of
you can appreciate the light.” – closeness with parents, and level of
Madeline L’Engle closeness with peers as factors that
increase depressive tendencies among
According to the American Psychological university students.
Association (n.d.), anxiety is an emotion
characterized by feelings of tension, Depression has no exact face or form.
worried thoughts, and physical changes like Though researchers are still working on
increased blood pressure. Swift, Cyhlarova, identifying the exact causes of depression,
Golie, & O'Sullivan (2014) explained that individuals have different experiences of
anxiety connotes lingering apprehension, a depression. Borchard (2019) identified the
chronic sense of worry, tension, or dread, symptoms of depression based on the
the sources of which may be unclear. It can Diagnostic and Statistical Manual of Mental
be a vague, unpleasant emotion experienced Disorders, Fifth Edition (DSM-V). In
in anticipation of some ill-defined addition, you should seek help if some or
misfortune. all the symptoms have been present for a
period of two weeks or longer:
According to Mayo Clinic, here are some of
the common signs of anxiety:
1. Hopelessness
2. Inability to concentrate
1. Feeling nervous, restless, or tense 3. Unexplained aches and pains
2. Having a sense of impending danger, 4. Lack of interest and pleasure in
panic, or doom things you liked to do
3. Having an increased heart rate 5. Alcohol or drug abuse
4. Breathing rapidly (hyperventilation) 6. Changes in sleep habits
5. Sweating 7. Changes in appetite and eating
6. Trembling 8. Irritability, agitation, and
7. Feeling weak or tired moodiness
8. Trouble concentrating or thinking 9. Feelings of worthlessness and guilt
about anything other than the present 10. Thoughts of death, suicide, or self-
worry harm
9. Having trouble sleeping
10. Experiencing gastrointestinal (GI)
problems Similar to anxiety, when you or someone you
11. Having difficulty controlling worry know constantly feels some of the things
12. Having the urge to avoid things that that are previously mentioned, it is best
trigger anxiety to seek help from mental health
professionals (e.g. guidance counselors,
When you or someone you know constantly psychologists, psychiatrists).
feels some of the things that are
Having discussed stress, anxiety, and
previously mentioned, it is best to seek
depression, you are now encouraged to be a
help from mental health professionals (e.g.
part of the movement to increase mental
guidance counselors, psychologists,
health awareness in your family, social
psychiatrists).
circles, and communities. Although there
are a lot more things to learn about these
11.4: Depression topics, we finish this chapter by
emphasizing on the concepts of self-
compassion and practical ways of how to
“Depression is being color blind, and address anxiety and depression among family
constantly told how colorful the world members, friends, classmates, workmates,
is.” - Atticus and community members.

According to the American Psychological 11.5: Self- Compassion

Association, depression is more than just
sadness. Further, people with depression
may experience a lack of interest and
“Having compassion starts and ends with
pleasure in daily activities, significant having compassion for all those
weight loss or gain, insomnia or excessive unwanted parts of ourselves.” – Pema
sleeping, lack of energy, inability to Chodron
concentrate, feelings of worthlessness or
excessive guilt, and recurrent thoughts of
death or suicide. The leading researcher about the concept of
self-compassion, Dr. Kristin Neff, defines
The Philippines has the highest number of
self-compassion as acting the same way
depressed people in Southeast Asia, and
towards yourself when you are having a
difficult time, fail, or notice something
you don’t like about yourself. Neff (2003)
further explained that self-compassion
entails three main components: (a) self-
kindness—being kind and understanding
toward oneself in instances of pain or
failure rather than being harshly self-
critical, (b) common humanity—perceiving
one's experiences as part of the larger
human experience rather than seeing them as
separating and isolating, and (c)
mindfulness—holding painful thoughts and
feelings in balanced awareness rather than
over-identifying with them.

Along with the development of the Self-

Compassion Scale, Neff also provides tips
on how to practice self-compassion:

1. Learn formal meditation practices

such as Affectionate Breathing.
2. Allow yourself to be a slow learner
in practicing self-compassion.
3. Mindfully accept that the moment is
painful.
4. Embrace yourself with kindness and
care.
5. If you are overwhelmed by difficult
emotions, you may pull back
temporarily.
6. Engage in ordinary acts such as
having a cup of tea.
7. Give yourself what you need at the
moment.

In relation to depression, Tartakovsky

(2018) provides tips for practicing self-
compassion.

1. Start small. Actions such as

breathing slowly or simple acts of
self-care are small steps in
practicing self-compassion.
2. Bring awareness to your experience
without judgment.
3. Get curious. You may start by
journaling.
4. Interrupt rumination by refocusing.
5. Explore exceptions. Avoid using
extreme terms such as “always” or
“never”.
6. Focus on self-compassionate
statements.
7. Write a letter.
8. Remember that you are not alone.
9. Practice loving-kindness meditation.