The Benefits of Self-Compassion

Research highlights the psychological benefits of self-compassion. For instance, Yamaguchi et al. (2014) found that individuals who are compassionate toward themselves tend to be psychologically healthier than those who are not. In a multi-year study, participants who increased their self-compassion over time reported decreases in loneliness (Lee et al., 2021). Research involving over 2,000 participants indicated that self-compassion may have a long-term stress-reducing effect (Han & Kim, 2023). Additionally, self-compassion may be negatively correlated with self-criticism (Yamaguchi et al., 2014), rumination (Krieger et al., 2013; Raes, 2010), worry (Raes, 2010), shame (Johnson & O’Brien, 2013), and irrational beliefs (Podina et al., 2015). Several studies support an inverse link between self-compassion and depression (da Silva & Simoes, 2018; Han & Kim, 2023; Podina et al., 2015; Raes, 2010). A meta-analysis by MacBeth and Gumley (2012) found that across 20 different studies, more self-compassion had a relationship with better mental health.    

Other potential benefits of self-compassion have also been explored. For example, self-compassion may predict PTSD symptom severity in trauma-exposed war veterans (Hiraoka et al., 2015). Self-compassionate people are described by their partners as more emotionally connected and accepting, while being less detached, controlling, and aggressive (Neff & Beretvas, 2012). Self-compassion has been shown to support health behaviors, such as reduced smoking (Kelly et al., 2009), seeking medical treatment when necessary (Terry & Leary, 2011), and exercising (Magnus et al., 2010). Self-compassion has also been found to be a key factor in helping individuals adjust after divorce (Sbarra et al., 2012) and cope with chronic physical pain (Costa & Pinto-Gouveia, 2011). 

The following studies further emphasize the benefits of self-compassion: 

A study was performed where undergraduate students could take a positive education course including lessons on self-compassion, mindfulness, stress and time management, physical activity, gratitude, and volunteering (Pastore & Fortier, 2023). Those who took the course experienced more self-compassion, leading to better mental health. Higher self-compassion was a key reason why the course was able to improve mental health (Pastore & Fortier, 2023).  

In another study, focused on the workplace, participants from diverse professions who were working full time took part in a self-compassion intervention (Jennings et al., 2022). This intervention encouraged the use of self-compassion while reflecting on difficult experiences. The researchers found that through work-related self-compassion, employees were able to have higher amounts of energy and self-esteem. This led to increased work engagement and resilience. Furthermore, participants who went through the self-compassion intervention made progress on their goals and experienced higher well-being (Jennings et al., 2022).