Some people think self-compassion is just fluff.
Fair enough: It’s not always easy to see the link between self-compassion and nutrition habits.
But here’s the truth: Properly harnessing self-compassion can be a game-changer, helping you eat, move, and live better. And a recent study published in Nutrients sheds light on exactly why that is.
What is Self-Compassion?
Self-compassion involves treating yourself with the same kindness and understanding as you would a good friend. It has three core components:
- Mindfulness: Being nonjudgmentally aware of your thoughts, feelings, and experiences in the moment.
- Common Humanity: Understanding that you’re not alone in your struggles—others face similar challenges.
- Self-Kindness: Treating yourself with care and kindness, especially when you’re suffering or facing difficulties.
How the Study Was Conducted
To explore the connection between self-compassion, body image, and eating habits, researchers surveyed 100 mothers using online questionnaires. These surveys measured levels of self-compassion, body esteem, and eating behaviors.
The scientists then analyzed the data to identify any correlations between these factors. While no study is perfect, the results of this one are quite revealing.
Key Findings
As anticipated, the study found that mothers with higher levels of self-compassion also had a healthier relationship with food. Specifically:
- Higher Quality Diets: They tended to eat more nutritious foods.
- Intuitive Eating: They were more likely to listen to their bodies and eat according to their hunger and fullness cues.
- Reduced Emotional Eating: They were less likely to eat in response to emotions.
Perhaps most intriguingly, the study found that mothers with higher self-compassion also had higher body esteem. The researchers suggest that a positive body image may be a key factor that enables healthier eating behaviors.
This idea isn’t entirely new—past research has linked body positivity with healthy eating and intuitive eating. However, the novel insight here is that self-compassion might be the catalyst that enhances body esteem, thereby making healthier habits more attainable.
Takeaways
- Self-Compassion Yields Real Results
It’s tempting to think that being hard on ourselves will motivate change. But evidence from this study, other research, and my own coaching experience suggests that mindfulness, common humanity, and self-kindness can lead to a healthier relationship with food.
- You Can Cultivate Self-Compassion
If self-compassion doesn’t come naturally to you, don’t worry—you can develop it. Start by understanding what self-compassion is and isn’t. It’s not about being lazy or avoiding accountability. Rather, it’s about recognizing the factors influencing your behavior and giving yourself a break when needed.
Here’s a practical example:
Let’s say you’ve just eaten an entire pint of ice cream in one sitting. Instead of beating yourself up, try practicing self-compassion:
- Mindfulness: “I’m aware that I’m eating emotionally right now. It’s not ideal, but I’m finding it hard to stop.”
- Common Humanity: “It’s understandable that I’m turning to food for comfort. Lots of people do this when they’re stressed.”
- Self-Kindness: “It’s okay—I’ll take a deep breath and decide what to do next. Whatever I choose, it’s going to be alright.”
At first, you might need to write down these statements to remind yourself. Over time, they may become a natural part of your thought process.
- Self-Compassion Doesn’t Have to Be Complicated
Cultivating self-compassion may seem daunting at first, but research shows that even small acts can make a difference. For instance, writing yourself a kind and understanding letter about your weight and appearance can be a simple yet powerful way to practice self-compassion.
💙 Robyn
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