The ObservatoryA moment of self-compassion
Three short steps for difficult moments: meeting your own pain with the same warmth you give others.
How it works
This is a short pause for a moment that hurts: a disappointment, a worry, a feeling of not being enough. It is built on three simple steps that the researcher Kristin Neff calls a self-compassion break. Settle in and tak …
Session in 6 steps, about 5 minutes. Doing it is part of Premium, which you try free for 7 days with no card. With Premium your answers are saved so you can pick up where you left off and look back at what you wrote.
Try PremiumThe rest of the text and the exercise are part of Premium. You try everything for 7 days with no card, and can cancel whenever you like. Sign in if you already have an account.
Why does it work?
Based on Neff's model of self-compassion (2003): kindness, common humanity, mindful presence. The meta-analysis by Ferrari et al. (2019, 27 RCTs) found moderate positive effects of self-compassion interventions on, among other things, self-criticism, anxiety and well-being. If the exercise feels contrived at first, that is expected. The voice is untrained, not wrong.
Account, your first assessment with the hexagon and one new measurement every quarter are free. The rest is part of Premium: SEK 99 a month or SEK 699 a year, VAT included.
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Self-assessment5 minHow do you talk to yourself?
Six scales inspired by the three pairs of self-compassion: kindness versus self-criticism, connectedness versus isolation, presence versus rumination.