A note from Sean
I’ve coached a lot of people one-on-one, and the practice that seems closest to the core of what most of them need is self-compassion. If you’re not sure what to practice, it’s not a bad default. Many people don’t want to do it, and that’s tied to why they need it.
Try this today. Take the worksheet’s third question: Are there other ways I could respond to what happened besides punishing myself? Rest a hand on your chest and take three slow breaths first. Then write down one other response, even a small one, like a pause, an apology, or a short walk.
Keep going: Identifying Self-Judgment and Bringing in Self-Compassion and Free Self-Compassion Exercises.
This suits anyone who is hard on themselves after a mistake. It complements professional care and does not replace it. If the self-punishment feels heavy, is tied to trauma, or includes thoughts of harming yourself, go gently and talk with a licensed therapist or doctor. Stop when you need to.
