Episode 11

full
Published on:

22nd Nov 2023

On Self Compassion

In this short episode I pick on the notion of self-compassion from the discussion with Mark Reed last week, and go back to Kristin Neff’s work and other related self-compassion researcher to unpack the three components of self-compassion and some practices for cultivating self-compassion and also point to some of the research evidence base for the benefits of self-compassion. I also share my own experience in needing to apply self-compassion this week. 

Overview:

00:29 Introduction

01:27 Replaying Mark Reed on self-compassion

02:26 An overview of self-compassion

06:37 Examples of self-compassion practices

08:24 My self-compassion experience

11:25 Example research evidence base

17:45 Back to Mark

20:24 End

For atranscript to follow automatically with the audio: https://share.descript.com/view/JxbMM1C5ZIZ

Related Links:

The podcast conversation with Mark Reed

Kristin Neff’s Self-Compassion web page 

Neff, K., Hsieh, Y. & Dejitterat, K. Self-compassion, Achievement Goals, and Coping with Academic FailureSelf and Identity, 4, 263-287, 2005. DOI: 10.1080/13576500444000317 

Zessin, U., Dickhäuser, O. & Garbade, S. The Relationship Between Self-Compassion and Well-Being: A Meta-AnalysisHealth and Well-Being, 7(3), 340-364 2015

Ewert, C., Vater, A. & Schröder-Abé, M. Self-Compassion and Coping: a Meta-Analysis. Mindfulness 12, 1063–1077 (2021). https://doi.org/10.1007/s12671-020-01563-8

Lee, K.J., Lee, S.M. The role of self-compassion in the academic stress model. Curr Psychol41, 3195–3204 (2022).https://doi.org/10.1007/s12144-020-00843-9

Dreisoerner, A., Klaic, A., van Dick, R. et al. Self-Compassion as a Means to Improve Job-Related Well-Being in Academia. J Happiness Stud 24, 409–428 (2023). https://doi.org/10.1007/s10902-022-00602-6

Phillips WJ, Hine DW. Self-compassion, physical health, and health behaviour: a meta-analysisHealth Psychol Rev. 2021 Mar;15(1):113-139. Doi:10.1080/17437199.2019.1705872. Epub 2019 Dec 22. PMID: 31842689.

Neff, K. Self-Compassion: Theory, Method, Research, and InterventionAnnu. Rev. Psychol. 2023. 74:193–218. 

Acknowledgement: Episode artwork image of person hugging themselves: Photo by Hala Al-Asadi on Unsplash



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Transcript
Geri:

Welcome to Changing Academic Life.

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I'm Geraldine Fitzpatrick, and this is

a podcast series where academics and

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others share their stories, provide

ideas, and provoke discussions about what

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we can do individually and collectively

to change academic life for the better.

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In this short in between episode,

I thought I'd pick up on one of

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the themes of the conversation

with Mark Reed last week.

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And that was about self-compassion.

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And, uh, As it so happens.

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I had a personal experience this week.

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That required me actually

to draw on self-compassion.

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As a practice to help deal with it.

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And that was.

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About getting some.

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Feedback from some work that I had

done where, you know, how it is with

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say teaching evaluations, there'll

be in the 80%, 90% that are good.

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And they'll always be some

that are a little bit critical.

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Um, And of course I focused on the

ones that were a little bit more

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critical and found that challenging.

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So before I go on and talk

about self-compassion,.

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I just want to replay a little

bit of what mark had to say here.

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Mark: One of the exercises I do is.

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To get people to think about and discuss

how they deal with challenges around

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imposter syndrome, perfectionism,

people pleasing, things like that.

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To just normalise the fact that,

oh, we all struggle with at least

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one of these, at least from time to

time, and many of us struggle with

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multiple of these, a lot of the time.

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And for a lot of people

just opening that up.

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having some discussion about that.

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The biggest eye opener is the

fact that we're not alone in this.

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And Kristin Neff talks about this

from University of Austin, Texas.

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Um, that actually the first step towards

self compassion is realizing that you

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are not alone, realizing that actually

part of the human experience to suffer

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and actually now I'm not beating myself

up and saying I shouldn't feel like this,

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actually this is normal and this is okay.

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Geri: Now I appreciate that this

whole concept of self-compassion

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can sound very soft and mushy and.

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Even self-indulgent.

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But it's anything, but, and there's

a really strong evidence-base behind

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it, about its effectiveness for, uh,

How general health and wellbeing.

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And I'll go into some of the details

of the studies later on about this.

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But if we pick up on Kristin Neff's

definition of self-compassion.

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She talks about self-compassion.

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Uh, referring to being

supportive towards oneself when

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experiencing suffering or pain.

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And whether that's caused by

personal mistakes or inadequacies

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or external life challenges.

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And in academia, we certainly have

plenty of opportunities for that.

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Don't we, or, and in

professional life generally.

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Um, we're dealing with

a lot of rejections.

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Of papers and grant proposals.

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There's competition for funding

and for jobs there's job precarity

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and uncertain career paths.

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There's the increasing

performance metrics and pressures.

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And we've heard in the last couple

of conversations with people,

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how this has also led to a lot of

stress and mental health issues.

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And burnout

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just for all of those reasons, it may be worth just giving

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self-compassion a bit of a go.

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So Kristin Neff and her collaborators

talk about self-compassion as being

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composed of three components that mark

alluded to, I talked about earlier.

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To reiterate on those, the first

component is self-kindness.

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And that's really simply about not

beating ourselves up and not judging

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ourselves really harshly when we make

mistakes or have difficult experiences.

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But being kind to ourselves and talking

to ourselves as if we would talk to a best

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friend or someone that we really loved.

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So self-kindness is the first.

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Component of self-compassion.

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The second component is that

issue about common humanity?

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That we're not alone,

that we all make mistakes.

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We all have bad things happen to us.

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And.

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In recognizing the common humanity.

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It also points as a little sidebar to the

importance of us sharing our experiences.

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To really make it clear.

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We're not alone as I'll let

mark say later on as well.

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And the third component of

self-compassion is mindfulness.

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And this is about not getting

caught up in the dramas of it all.

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And not getting overwhelmed by it and over

identifying with the emotions going on.

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Or as an alternative,

not running away from it.

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So it's really about.

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Just noticing.

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What it is that we're feeling

and thinking right now.

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And bringing, almost like

a detached curiosity to it.

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So it's about accepting

what we're feeling.

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And it may mean that we do feel

it a little bit more because these

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sort of rejections or getting some

critique, it does hurt we do react.

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But in sitting with it.

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And being curious about it, it allows

us to interrogate it a little bit

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more , and move on to sort of say,

what's this about, what's it telling

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me, what can we learn from it?

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And.

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Uh, moving it into more of a

learning and a growth opportunity.

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So those three components of

self-compassion that self-kindness the

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common humanity and the mindfulness.

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And, now what might be some practical

practices for doing self-compassion?

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Well Kristin Neff has a web page that

spells out some really basic simple

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practices, that support self-compassion.

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So there are a whole lot of guided

practices as audios that you can download.

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And she also has a list of,

description of particular exercises.

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Some examples here, then.

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One that is really, recommended

and really simple, is

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just using physical touch.

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So that might be putting your

hand on your heart or if that

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feels uncomfortable or a bit

weird, just rubbing your arm or.

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Touching your hand or, giving yourself

a little hug, uh, that issue of touch

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and the oxytocin connection and care.

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Back to ourselves can be really important.

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And part of that is then also

the practice of the self-talk.

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That we can say to ourselves.

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It's okay.

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I know that it's really

hard right now or whatever.

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We'll get through this.

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And then there are some other particular

practices that you might do which

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can also be things like just, uh,

she talks about it in terms of a

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breathe in, breathe out compassion.

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So you might take a breath in

and think about breathing in self

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compassion and kindness for yourself.

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And.

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Just a breath out, breathing

out compassion for other people.

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And, uh, there's another

practice that's mentioned.

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That's got a lot of

evidence-based behind it.

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It's the practice of journaling.

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To sort of process the

difficult experiences or events

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by just writing about them.

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So I said about my, my,

uh, experience this week.

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So I was just going to talk about

this in terms of, um, related work

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and what it's all about, but I can.

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I can share my own story.

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So yeah, so I found, myself sort

of feeling doing that, wanting to

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crawl into a little ball and feeling

sort of reactive to some of the.

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Critical comments or

what sort of feedback.

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That I received

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so I really had to work hard

at just saying it's okay.

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You can feel disappointed.

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And, and.

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Just give myself a break that it's.

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Um, I'm not going to be

perfect . I am not perfect.

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And I am also not going to please

everybody all of the time, especially

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when you're working with a bigger

group with lots of diverse challenges.

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And then just going back and looking at

the feedback and actually reflecting on

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the fact that yeah, there were actually

some really good points there and.

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And, you know, there were some things

that I could improve on and that I

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could take as learnings for next time.

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And one of the ways I also helped

process that was, um, using that as

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a focus for my, my morning journal

practice, where I just sat there

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and wrote about how it felt and.

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What I might take away from it.

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And as part of that

interrogating, I guess.

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Why it was sort of, I felt bad that

yes, there is a little bit of ego there.

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Like, oh, I haven't done as well.

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I haven't lived up to my own

standards and I haven't done as well

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as I wanted to do or be seen to do.

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But also I connected to this was

able to connect to something a little

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bit deeper, and it was why I was

doing this work in the first place.

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And it's because I really

want to make a difference.

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Um, I want to us to help

create a more sustainable.

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Collegial.

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Uh, academia where we can really do

great work without burning out and so on.

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And so it was really about the

difference that I wanted to make.

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And that may be.

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I did fall short, a little bit in

making the different sort of wander

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to make in this particular instance.

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And that really helped me reorient to

go back and to pick up those learnings.

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, that mind shift was really important

to connecting to why I was doing

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this and why I wanted to learn and

why I can always get better and

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take the learnings from feedback.

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The good feedback and the negative

feedback and remind myself that

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there is also good feedback, but,

you know, it's, it's, um, there are

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things to be learned from that as

well, in terms of what does work.

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So it was just curious that I had

to have my own personal experience

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this week in talking about it.

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I will link in the show notes to

some example, papers that point to

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some of the evidence base for this.

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If you want to sit and

just hear about some of it.

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Now I will briefly run

through some of this.

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So for example, there've been

a couple of meta analyses that

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have looked at the relationship

of self-compassion and wellbeing.

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So there was a 2015 meta analysis

by Zessin and colleagues.

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And their findings were

clearly highlighting the

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importance of self-compassion

for wellbeing, for individuals.

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And that the relationship was particularly

stronger for cognitive and psychological

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wellbeing compared to affective wellbeing.

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A, later 2021 meta analysis by

Phillips and Hein focused, particularly

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on physical health and on health

promoting behaviors and to read from

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their findings, they talk about the

strongest effects were observed on.

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Global physical health, functional

immunity, composite health behavior,

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sleep and danger avoidance.

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And also that actually doing

some deliberate interventions

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over multiple sessions.

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Really were effective for boosting

self-compassion and increasing.

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Uh, physical health and,

positive health behaviors.

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Another 2021 meta analysis

by Christina Ewart and.

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And co-authors.

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Uh, again, just reading

from their findings.

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Talk about self-compassion is important

for understanding the mechanisms

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involved in coping with stress and with

demanding life events and that the size

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and direction of the correlations depend

on the coping strategies considered.

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With protective effects of self-compassion

with respect to maladaptive

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coping, being most pronounced.

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So helping us just develop

better coping strategies or

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avoiding bad coping strategies.

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There has also been quite a few

studies within the academic context.

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And a lot of these studies focus more on

student experiences, learner experiences.

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But some of those issues.

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would suggest that they would

translate to all of us dealing

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with things like failure.

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So there's an early 2005 paper by

Kristin Neff and her co-authors on

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a self-compassion achievement goals

and coping with academic failure.

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Um, And to read from that paper

over all the findings from the

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studies that they conducted.

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Uh, not a matter analysis, they were

just reporting on two studies, suggest

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that self-compassion helps to facilitate

the learning process by freeing

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individuals from the debilitating

consequences of harsh self-criticism.

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Isolation and overidentification

in the face of failure.

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And instead provide students with

self kindness, a sense of common

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humanity and emotional balance.

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This constructive attitude towards the

self appears to help students focus on

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mastering tasks at hand, rather than

worrying about performance evaluations.

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To retain confidence in their

competence as learners and to

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foster intrinsic motivation.

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Results also suggest that self-compassion

is associated with lower anxiety

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levels and that self-compassionate

individuals are more likely to adopt

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adaptive coping strategies when

confronted with academic failure.

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So while those studies were

reporting on university students.

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We can certainly see that.

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There could be some.

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Benefits that we would also

want to see for ourselves in

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dealing with, academic failure.

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there was Another study that focused on.

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Senior university level students that

showed that self-compassion, had a

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possibility of moderating the development

of depression from academic burnout.

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This was a 2022 study by Lee and Lee.

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So again, while it was on.

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Advanced, university level students.

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You know, given what we've been

hearing from our colleagues in

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previous conversations about burnout.

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At the fact that there is this moderating

effect on the development of depression.

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Suggests that it's something

that could be worth trying.

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And one of the few studies that I

could find that was specifically

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about people within academia,

as in lecturers and so on.

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Um, there was a 2023 paper

by Dreisoerner et al . On

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self-compassion as a means to improve

job-related wellbeing and academia.

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And here they particularly drew

attention to the challenges we face,

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like rejections, competitive funding,

uncertain job, outlooks, and so on.

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So their study was a diary

study with 317 academics in

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Germany, Switzerland, and the US.

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And.

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To read, from their findings.

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They talk about self-compassion in

academia is a resource that enables

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emotion oriented coping during

difficult times, or in challenging

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situations that may benefit academics.

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Job-related wellbeing.

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The study highlights both the

importance of discussing wellbeing in

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academia and ways to strengthen it.

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So I'm going to finish up now with some

more words from Mark Reed , where he

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talks about the importance of, Actually

discussing wellbeing and academia

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of role modeling, coping and so on.

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And, I will link in the show notes

too, as I said, those papers also

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to Kristin Neff's great web page,

that's full of useful resources.

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That's self-compassion dot org.

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And, just encourage us to give ourselves

permission to be kind to ourselves

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to recognize that we're not alone.

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And that we can face the difficult

feelings and maybe work our way through

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them, by paying curious attention.

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So finishing up with Mark here.

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Mark: And, um, and surprisingly, actually,

it's, it's often new professors who, uh,

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who I find struggle most with imposter

syndrome because imposter syndrome

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ultimately is about a gap between how you

see yourself and how the world sees you.

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And so it is often, uh, once we reach

those milestones that we've been striving

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for and thought, yes, if I can just

get to that point, then I'll feel like

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I'm worth it, that I deserve this.

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That all of a sudden that gulf opens up

again, um, and, and I think especially,

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I think it's particularly powerful when

more senior colleagues open up about these

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kind of struggles and how they've dealt

with them, uh, because, uh, ultimately

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yes, we come back and reflect on this.

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What I encourage people to do is

to realize that they've taken the

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first step towards self compassion.

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And that place of self acceptance

and self compassion is actually,

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I would suggest, the foundation

for compassion towards others.

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And so, for me doing this in a group

setting, whether that's in a training

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with me, in a research group setting,

just talking openly about these things.

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And it can be in a really positive

way about how you tackle, how you

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deal with, how you've overcome.

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It doesn't have to be overly

vulnerable if you don't want it to be.

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But that can just normalise the fact that,

yeah, we all struggle with these things.

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We all give ourselves self compassion,

and we start to see our colleagues

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with more humanity, understanding that,

yeah, perhaps you're having a hard day.

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Perhaps I can see now, based on what you

said, that that's maybe what's going on.

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Maybe I can help build you

up when everything else

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seems to be tearing you down.

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Geri: And so a call to action for all

of us, for how we can build ourselves

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up and how we can build each other up.

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You can find the summary notes,

a transcript, and related

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links for this podcast on www.

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changingacademiclife.

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com.

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You can also subscribe to

Changing Academic Life on iTunes,

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Spotify, and Google Podcasts.

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And you can follow

ChangeAcadLife on Twitter.

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And I'm really hoping that we can

widen the conversation about how

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we can do academia differently.

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And you can contribute to this by rating

the podcast and also giving feedback.

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And if something connected with you,

please consider sharing this podcast

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with your colleagues together.

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We can make change happen.

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About the Podcast

Changing Academic Life
What can we do, individually and collectively, to change academic life to be more sustainable, collaborative and effective? This podcast series offers long-form conversations with academics and thought leaders who share stories and insights, as well as bite-size musings on specific topics drawing on literature and personal experience.
For more information go to https://changingacademiclife.com
Also see https://geraldinefitzpatrick.com to leave a comment.
NOTE: this is an interim site and missing transcripts for the older podcasts. Please contact me to request specific transcripts in the meanwhile.

About your host

Profile picture for Geraldine Fitzpatrick

Geraldine Fitzpatrick

Geraldine Fitzpatrick (Geri Fitz), is an awarded Professor i.R. at TU Wien, with degrees in Informatics, and in Positive Psychology and Coaching Psychology, after a prior career as a nurse/midwife. She has International experience working in academic, research, industry and clinical settings. She is a sought-after facilitator, speaker, trainer and coach who cares about creating environments in which people can thrive, enabling individual growth, and creating collegial collaborative cultures. She works with academics and professionals at all levels, from senior academic leaders, to mid and early career researchers, to PhD students. She is also a mentor for academics and has been/is on various Faculty evaluation panels and various International Advisory Boards. An example of a course is the Academic Leadership Development Course for Informatics Europe, run in conjunction with Austen Rainer, Queens Uni Belfast. She also offers bespoke courses.