Self-compassion worksheets (Top 3)

This page will provide you with some effective worksheets to help you learn how to be compassionate with yourself. 

Some of these worksheets have been created by us while others have been curated from reputable third-party websites.

What are Self Compassion Worksheets?

Self-compassion worksheets are designed to help people increase their empathy and understanding towards themselves as well as to accept and love themselves for who they are in the present. 

These worksheets are helpful for the individuals as it involves work related to changing their perceptions about themselves into more positive ones and being kind to themselves.

What does self compassion look like?

Self-compassion can be understood as being kind and empathetic towards oneself in the face of failures and limitations. 

It involves you acting the way you would for a friend or a person you live with when they are going through hard times by noticing their struggles, empathising, and offering kindness and understanding. 

It is a part of self-love and entails being aware of their own imperfections, failings, and empathising with their own experiences so that they are more gentle instead of being angry or irritated about their own limitations. 

It also involves recognizing that suffering and inadequacy is part of being human and not beating ourselves because of it. Instead, self compassion is being mindful of our own situation and being receptive to our own feelings and thoughts inplace of reaction to them.

Let us look at some worksheets that can help you become more compassionate.

Changing perceptions About self worksheet

What does this worksheet do?

This worksheet has been designed with the intent to enable a person to take notice of the negative perceptions that they have about themselves and replace them with ones that are more compassionate and kind. 

How will this worksheet help?

By helping change one’s own perceptions about yourself to be more kind and empathetic, this worksheet can help develop acceptance and compassion towards one’s self and one’s limitations. 

How to use this worksheet?

To use this worksheet, be mindful about how you perceive yourself when things go wrong- it could be reflected in your self talk, your thoughts, feelings, and behaviour. 

Note them down and replace them with something that is kinder, more empathetic, and more compassionate. 

Make use of this perception the next time you find yourself distressed. 

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Discovering My competencies

What does this worksheet do?

This worksheet has been designed to enable a person to develop an awareness about their own competencies instead of focusing on their limitations.

How will this worksheet help?

By developing an awareness of one’s competencies, this worksheet can help someone be more mindful of what they can do and what they are great at. 

This in turn can help them be more appreciative of themselves and help them treasure their own skills and abilities more than their limitations. This change in focus can help a person become more confident, more accepting of themselves, and more kind to themselves. 

How to use this worksheet?

To use this worksheet, note down the various things you are competent at in various areas of your life. 

Make sure you are generous with your competencies and be mindful of any thoughts that might downplay your hard work and your skills. 

Make an effort to reflect on how these competencies make you feel and how it impacts your life positively- write a note to yourself thanking for appreciating yourself for it. 

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Mindful Self-Compassion Workbook

What does this worksheet do?

This worksheets or workbook has been designed by Self-compassion researchers Kristin Neff and Chirstopher Germer. 

The workbook is a collection of worksheets that help people accept themselves,  build inner resilience, and thrive. 

How will this worksheet help?

This workbook and it’s exercise and worksheets will help people build on their own capacity for self-compassion and grow this act of self-love to such an extent that it can help them develop a healthier sense of welling. 

How to use this worksheet?

To use this worksheet you will have to go through the educational material provided in this workbook and engage in the exercises, meditation, and guides that cover a plethora of self-compassion topics and strategies. 

Make sure that you take time to apply these techniques and strategies into your daily life as well.

You can access this workbook here

How Would You Treat a Friend?

Perhaps the single best way to provoke compassion for yourself is through this exercise: treating yourself like a good friend.

It’s easy to give our friends love, compassion, and understanding, even when they fail or make a mistake. It can be much harder to extend that same understanding and compassion to ourselves when we make a mistake.

Follow these instructions from self-compassion expert Dr. Kristin Neff to start showing yourself more compassion:

What does this worksheet do?

This worksheet has been designed to enable people to practice empathy towards themselves in the face of personal limitations and frustrations. 

The worksheet invites people to reflect on how they treat themselves and instead compare it to the way they treat a friend in need and by doing this, the worksheet instagest empathetic perspective towards oneself. 

How will this worksheet help?

This worksheet will help people develop empathy themselves which is a major component of self-compassion. The worksheet will also help build acceptance of oneself. 

How to use this worksheet?

To use this worksheet, first start with thinking of a close friend who feels really bad about him or herself or is really struggling in some way. 

Note down how you would respond to your friend in this situation (especially when you’re at your best)? This includes what you say, and note the tone in which you typically talk to your friends.

Now think about times when you feel bad about yourself or are struggling. 

Note down how you respond to yourself- what you do, say, and your tone.

Note down any differences you might notice in terms of the responses you give. 

Reflect on what are the factors that come into play that lead you to treat yourself and others so differently

Finally, note down how things would change if you respond to yourself in ways you would a friend in need. Think about how these changes would affect you.

You can access this worksheet here

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