The Power of Self-Compassion in Treating PTSD, Depression, and Anxiety

Post-traumatic stress disorder (PTSD), depression, and various anxiety disorders are some of the most debilitating mental health conditions in the U.S. and worldwide every year. In fact, they are some of the most debilitating conditions, period, each year as psychiatric conditions such as these cause the majority of disability worldwide year over year when measured by the World Health Organization. Traditional treatments, such as medication and therapy, are very effective in targeting the symptoms. In addition to these, self-compassion is an incredibly powerful intervention to help those struggling with these conditions heal. Dr. Kristen Neff, a pioneer in the field of self-compassion research, has conducted studies that clearly demonstrate self-compassion can be an effective tool in treating PTSD, depression, and anxiety. In fact, compassion-focused interventions have been shown to be one of the most effective ways to heal. Various brain imaging studies have shown engaging in these goes beyond reducing the intensity of symptoms, literally physically changing one’s brain to prevent future suffering.

What is Self-compassion?

Dr. Neff defines it as offering oneself the same kindness, concern, and support we would offer to a good friend when faced with a challenging situation. It involves recognizing that suffering is a natural part of the human experience and treating oneself in this manner. Self-compassion consists of three components:

1. Self-kindness - being gentle and understanding with oneself rather than being critical and harsh. 2. Common humanity - recognizing that suffering and personal inadequacies are a part of the shared human experience. 3. Mindfulness - being aware of and accepting of one's thoughts and feelings without judgment.

Read more about Self -compassion on Dr. Neff's website by visiting my Links page. https://www.drjonslaughter.com/links . As you can see it is the first resource listed there because of the incredible power of this intervention.

One tool I have found to be incredibly effective to help one experience self-compassion is the following question: "Can you be in the space of compassion and love for yourself and others (in as many moments as you can remember to do so)?" This is a one-step process as it encompasses self-kindness and shared humanity while taking the time to ask the question is in itself a mindfulness practice. It is also a core tool in my Brain Operating Manual as you can read about here - https://www.drjonslaughter.com/post/treat-your-anxiety-symptoms-trauma-and-depression-with-this-brain-operating-manual .

Research on Self-compassion

Anxiety

Firstly, self-compassion can reduce anxiety symptoms. In a study of individuals with social anxiety disorder, participants who received a self-compassion intervention showed significant reductions in anxiety symptoms compared to those who received a control intervention (Leary et al., 2007). Self-compassion also improves overall mental health and well-being in individuals with anxiety disorders (Neff & Dahm, 2015). To learn about anxiety disorders and depression visit The Anxiety and Depression Disorders of America website at https://adaa.org/ .

Depression

Secondly, self-compassion can be effective in treating depression. In a study of individuals with depression, those who received a self-compassion intervention showed significant reductions in depressive symptoms compared to those who received a control intervention (Neff & Germer, 2013). Self-compassion can also improve self-esteem and self-worth, which are often compromised in individuals with depression (Raes et al., 2011).

PTSD

Thirdly, self-compassion can reduce the severity of PTSD symptoms. In a study of combat veterans with PTSD, participants who received a self-compassion intervention showed significant reductions in symptoms compared to those who received a control intervention (Germer et al., 2013). Self-compassion can also improve emotional regulation in individuals with PTSD, which can help them process traumatic memories more effectively (Neff & McGehee, 2010). Read more at Dr. Germer's website https://chrisgermer.com/ .

Why is Self-compassion Effective in Treating PTSD, depression, and anxiety?

Self-compassion may be effective in treating PTSD, depression, and anxiety for several reasons. First, individuals with PTSD, depression, and anxiety often experience very self-critical and judgmental thinking, which exacerbates their symptoms. Practicing self-compassion can shift their thinking to help individuals develop a more loving and supportive relationship with themselves.

Second, self-compassion can help individuals develop a sense of common humanity, which can reduce feelings of isolation and loneliness. Individuals with PTSD, depression, and anxiety often feel alone in their experiences, which can increase their symptoms. Recognizing that suffering is a part of the shared human experience can help individuals feel more connected to others and reduce feelings of isolation.

Finally, an integral part of self-compassion is mindfulness. One of the most powerful definitions of mindfulness is "having an open, curious stance to the events unfolding within and without." Mindfulness involves being aware of and accepting one's thoughts and feelings without judgment. This can help individuals develop a more accepting and non-judgmental attitude toward their symptoms, which may reduce their severity.

Being in the space of compassion and love for oneself and others is a profoundly powerful healing intervention.

Conclusion

Interventions such as medication and therapy have historically been core to effective traditional treatment plans for PTSD, depression, and anxiety. With advances in the field of mental health to include Dr. Neff and her colleagues’ research, there has thankfully been a shift towards where now self-compassion and other mindfulness-based interventions, such as those drawn from Dialectical Behavioral Therapy (DBT) and Acceptance and Commitment Therapy (ACT), are core to treatment plans in the treatment of these conditions. Practicing self-compassion can help individuals develop a more loving and supportive relationship with themselves, reduce feelings of isolation, and develop mindfulness skills that can help them manage their symptoms.

If you are struggling with PTSD or anxiety, it is important to seek professional help. In doing so, it is always most effective for one to be one's own advocate. Communicating with your provider the importance of incorporating self-compassion practices into your treatment plan will optimize the care you receive. You deserve to suffer less. Self-compassion can be a key tool to do so.

1. Leary, M. R., Tate, E. B., Adams, C. E., Allen, A. B., & Hancock, J. (2007). Self-compassion and reactions to unpleasant self-relevant events: the implications of treating oneself kindly. Journal of Personality and Social Psychology, 92(5), 887-904.

2. Neff, K. D., & Dahm, K. A. (2015). Self-compassion: What it is, what it does, and how it relates to mindfulness. In Handbook of Mindfulness and Self-Regulation (pp. 121-137). Springer, New York, NY.

3. Neff, K. D., & Germer, C. K. (2013). A pilot study and randomized controlled trial of the mindful self-compassion program. Journal of Clinical Psychology, 69(1), 28-44.

4. Raes, F., Pommier, E., Neff, K. D., & Van Gucht, D. (2011). Construction and factorial validation of a short form of the Self-Compassion Scale. Clinical Psychology & Psychotherapy, 18(3), 250-255.

5. Germer, C. K., Neff, K. D., & Dossett, M. (2013). Developing self-compassion in trauma survivors. In The Healing Power of Self-Compassion (pp. 101-120). Springer, New York, NY.

6. Neff, K. D., & McGehee, P. (2010). Self-compassion and psychological resilience among adolescents and young adults. Self and Identity, 9(3), 225-240.