Dealing with your inner critic can be challenging in a competitive and demanding work environment. Self-compassion can help you develop healthier coping behaviors.
We often strive for excellence, setting high standards and pushing ourselves to achieve more. While ambition and self-motivation are valuable traits, they can sometimes lead to self-criticism, burnout, imposter syndrome and overall diminished well-being. Developing a compassionate self can positively impact professional growth.
Our brain has complex functions that are different from other species, enabling us to imagine and plan for the future but also to ruminate and worry. While you utilize these functions, you may get caught up in negative self-talk loops that distract and drive anxiety or depression, which are not helpful, such as “I will mess up on this presentation”, or “they will think I am not knowledgeable enough”. You become your worst enemy.
Self-compassion, instead, is a way to support yourself through your struggles. One of the key components of self-compassion is recognizing your shared humanity and embracing the reality that nobody is perfect. View a setback or a mistake as a learning opportunity and respond to yourself with empathy. You can help your mind get out of the loop, focus on a positive outlook and regain self-confidence.
A recent study led by Madeleine Ferrari found that self-compassion can help protect against depression in people with perfectionistic tendencies. The study showed that self-compassion “consistently reduces the strength of the relationship between maladaptive perfectionism and depression for both adolescents and adults.”
In their book The Compassionate Mind Workbook, Chris Iron and Elaine Beaumont express that by recognizing that your brain can be tricky and understanding that it is normal to get caught in negative thoughts that you don’t always need to pay attention to, you can learn to create a different loop and stop blaming yourself. Self-compassion is not genetic; you can be taught to be kind to yourself.
Integrating Self-Compassion
Some steps that can be helpful when you start being unkind to yourself:
- Validate and empathize with where you are: “It is understandable I feel like this…”. Breathe deeply, walk outside or meditate to help your brain understand there is not such a threat.
- Notice what you are focusing on and try to zoom out and see it from a different, more helpful and broad perspective. Try to remember other moments when you did not make mistakes. Use “sometimes thinking” to avoid focusing on thinking that you always make mistakes: “Sometimes my presentations are great”.
- Think about what you would say to a friend about the situation. You are probably thinking about the worst outcome. What else could be possible? Your presentation could have been better, but it was not the worst, right?
- Think about what else you can do besides worrying. Can you ask for support? Can you prepare better for the next presentation? Can you learn from what didn’t go well?
Self-compassion is not limited to how you treat yourself; it also extends to how you interact with others in the workplace. By developing self-compassion, you become more understanding and empathetic toward your colleagues, and you are less likely to engage in harsh judgments or criticisms and more open to offering support.
Self-compassion emerges as a powerful and transformative tool in pursuing a successful and fulfilling career. Integrating self-compassion into your day-to-day self-talk will allow you to embrace imperfection and unlock your true potential.
If you’re feeling overwhelmed and need personalized support to streamline your time management, boost productivity, or prepare for the year’s final stretch, consider one-on-one coaching. As a certified career coach, I help high-achieving professionals develop practical strategies tailored to their unique needs, from timeboxing to overcoming burnout. Let’s work together to help you achieve your goals with less stress and more confidence.
