I love these techniques because they’re quick and easy, and they make a difference in my day.

1. One technique I use daily is a gentle touch on my skin (maybe touch my forearm with my other hand) while I say something reassuring to myself. The touch actually releases oxytocin and sets off a calming response in the body. I discretely do this at work when I’m stressed (at home I may give myself a big hug!)

2. I often combine the self-compassionate touch with a phrase or self-compassion mantra, such as: “This is a moment of suffering; suffering is a part of life; may I be kind to myself and give myself what I need.” I have tried meditating and do it sometimes. I’m not very consistent, but I’m going to keep trying.

3. I do a lot of informal mindfulness practice. I never used to take breaks—it was always work, work, work. Now I go outside and simply appreciate the beauty around me. This helps me connect with a greater good, and I end up feeling softer and gentler with myself. I have really gotten into bird watching!

4. I write myself little “love notes” to keep in my purse. It’s usually just a few quick sentences I want to remember during the day to stay focused on self-compassion.

This was part of an interview I did with Dr. Alice Boyes. You can read the whole interview here.

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Photo: Public domain photo by Peter Griffin.