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 Failure. Self 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-Analysis. Health 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-analysis. Health 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 Intervention. Annu. Rev. Psychol. 2023. 74:193–218.
Acknowledgement: Episode artwork image of person hugging themselves: Photo by Hala Al-Asadi on Unsplash
This podcast uses the following third-party services for analysis:
Chartable - https://chartable.com/privacy
Transcript
Welcome to Changing Academic Life.
2
:I'm Geraldine Fitzpatrick, and this is
a podcast series where academics and
3
: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
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:Spotify, and Google Podcasts.
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:And you can follow
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:And I'm really hoping that we can
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:we can do academia differently.
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