W8 Self-compasion

Question 1

What is positive psychology

Answer 1

is the scientific study of what makes life most worth living. It is the scientific approach of focusing on positive experiences and positive states/traits.
Covers topics: optimism, life satisfaction, happiness, wellbeing, gratitude, compassion, self-esteem/confidence, hope

Question 2

How is self-compassion defined?

Answer 2

Self-compassion is a healthy way to respond to the self during times of suffering.

Question 3

Self-compassion Gilbert, 2014

Answer 3

Based on social mentality theory (emotion/cognition/behaviour)
Compassionate mind: caregivign motivation guided by Parasympathetic safeness system (elicits thougths/feeling/behaviours), sympathetic threat edfense system (prompts thougths/feeling/behaviours) reduce threat.

Question 4

The forms of criticizing/attacking the self-reassuring Scale (FSCRS)

Answer 4

Developed as a measure of the amount to which individuals utilize each of these systems during times of struggle.
22 item self-report questionnaire, two components of self-compassion: self-criticism (inadequacy, hated self) and the ability to self-reassure. 5 point-scale

Question 5

Self-compassion Neff, 2003, 2018

Answer 5

Most common model. Being in a self-compassionate mind state includes:
1- holding one’s emotional or cognitive pain in mindful awareness rather than avoiding the experience or over identifying with it,
2- being kind and understanding towards the self rather than being judgmental or critical,
3-seeing one’s imperfection as part of a shared common humanity rather than as isolating.
Independent but don’t function on their own.

Question 6

Self-kindness

Answer 6

involves responding to all actions, thoughts, feelings and impulses during times of difficulty with understanding, warmth and patience.

Question 7

Self-judgement

Answer 7

Involves hostile, demeaning and critical reactions towards the self that can influence further pain in already painful situations.

Question 8

Overidentiifcation

Answer 8

: ruminating about one’s limitations and painful experiences and over-identifying these experiences as a part of the person

Question 9

Mindfulness

Answer 9

a non-judgmental mind state that requires an attentive, balanced and accepting perspective of an experience.

Question 10

Isolation

Answer 10

feeling alone in suffering failure adn inadequacy

Question 11

Common humanity

Answer 11

a person’s ability to recognize the shared imperfections, weaknesses, sorrow, confusion and struggles that all humans experience.

Question 12

Self-esteem

Answer 12

Evaluative component of the self-concept (subjective apprailsal of oneself as intrinsicallly positive or negative)

Question 13

High self-esteem

Answer 13

confidence, feeling loved and respected, resilience

Question 14

Low self-esteem

Answer 14

low confidence, unsure about value to others
Self-esteem is often built through comparisons with others. Self-esteem can change over time.

Question 15

Self compassion is

Answer 15

being self-aware, supporting yourself to meet your own goals, building resilience to setbacks and obstacles

Question 16

Self-compassion is NOT

Answer 16

comparing yourselves to others
trying to achieve the most in order to make you feel better about yourself.

Question 17

What does self compassion improve? And in times of what?

Answer 17

Improves:
Resilience & Acceptance
Emotional Regulation,
Levels of self-criticism,
Coping,

In times of:
Academic / Occupational failure,
Social rejection,
Daily stress,
Negative romantic and non-romantic relationships,
Criticism and stigma from others.

Question 18

Mindful Self-Compassion (MSC) program (Germer & Neff, 2013)

Answer 18

8-week programme: Psychoeducation, Meditation, Writing exercises, Group exercises.
Results confirm that the MSC program can increase levels of self-compassion by up to 43%
This is associated with significant increases in life-satisfaction and happiness and significant decreases in depression, anxiety, and stress even after 6 months

Question 19

Barriers to Self-compassion

Answer 19

Cross-sectional surveys w/ ado suggest that higher criticism and rejection from parents is associated with lower levels of self-compassion (Neff & McGehee, 2010; Pepping et al., 2015).

Similar results in a longitudinal survey study, whereby higher childhood neglect and emotional abuse in childhood was associated with lower self-compassion in adolescence (Tanaka et al., 2011).

Criticism from others, particularly care givers, creates an aversion or fear towards compassion (Gilbert, 2009).

Question 20

Fear of compassion

Answer 20

May manifest from an insecure relationship with parents or/and classical conditioning of negative outcomes to positive emotions.
Individuals consequently perceive kindness and compassion from others or the self as a potential threat that prevent people from egaging in self-comapsion.

Question 21

Internalised negative voice

Answer 21

Hypercritical home environment led to participants marginalising the compassion they showed themselves. Critiscism from others contributes to a person directing negativity towards themselves.

Question 22

Self-compassion and ADHD/ASD

Answer 22

Stigma/criticism from others = negative social outcomes = poor mental health. Suggest high level of “suffering” = self-compassion could be a helpful intervention for ↑ coping and resilience in these times

Evidence that ↑ self-compassion can lead to ↑ mental health outcomes, particularly in times of suffering like those experienced by people with the conditions (occupational failure, financial difficultie)

Question 23

Beaton et al. 2022

Answer 23

Cross-sectional study, self-report questionnaire, 856 adults with and without ADHD.
Structural Equation Modelling demonstrated that lower self-compassion mediated the relationship between ADHD and high mental illbeing (depression, anxiety, stress) and low mental wellbeing (emotional, psychological, social)

Question 24

Galvin et al. 2022

Answer 24

cross-sectional study, self-report questionnaires, 426 adults with and without ADHD.
Results showed that self-compassion was negatively associated with ASD traits, and that self-compassion mediated the relationship between ASD traits and anxiety/depression in both clinical and non-clinical populations.