You know that friend who always has your back, who understands when things get tough, and who never judges you for struggling? Mindful self-compassion can help you to become your own best friend and supporter through recovery.

Why Self-Compassion Matters in Recovery

Remember the last time you had a challenging moment with food or body image? Maybe you were having a rough day and your eating disorder showed up in full force. That harsh inner voice might have made everything feel ten times harder. This is exactly where self-compassion comes in – not as a magic solution, but as a gentle companion that can help you navigate these difficult moments.

Research has shown that people in recovery who practice self-compassion tend to:

  • Feel less overwhelmed by difficult emotions
  • Bounce back faster from setbacks
  • Develop a healthier relationship with their body
  • Find it easier to stick with their recovery goals

The Science Behind Self-Compassion

Here’s something fascinating: researchers have found that when we practice self-compassion, our bodies actually release oxytocin and other feel-good hormones – the same ones we get from a warm hug! This helps reduce anxiety and stress, making it easier to cope with recovery challenges. Studies have also shown that self-compassion can help reduce the shame and self-criticism that often fuel eating disorder behaviours.

Ways to Start Practicing Self-Compassion:

The Compassionate Friend – Next time you’re feeling overwhelmed, try this: Put your hand on your heart, take a deep breath, and ask yourself, “What would I say to a friend in this situation?” Often, we’re much kinder to others than we are to ourselves. Guided meditation

Self-Compassion Journal –If you’ve ever attended therapy, you might have encountered the idea of journaling, and while it may initially feel daunting, it’s rooted in established science. Journaling offers numerous benefits, such as cognitive diffusion, which helps distance us from our thoughts, and behavioural analysis that identifies triggers impacting our emotions. By focusing on the three core concepts of Mindful Self-Compassion—Mindfulness, Common Humanity, and Self-Kindness—you can transform your reflections into a powerful tool for personal growth. Learn more here.

Common Challenges

“But isn’t self-compassion just making excuses?”

This is a common worry, but research actually shows the opposite. Self-compassion motivates us to make positive changes because we care about ourselves, not because we’re beating ourselves up.

“I don’t deserve self-compassion”

If you’re thinking this, remember: self-compassion isn’t something you earn – it’s something you deserve simply because you’re human. Every person deserves kindness, including you.

Your Recovery Toolkit

Think of self-compassion as adding another tool to your recovery toolkit. It works alongside your treatment plan, not as a replacement. When combined with professional support, self-compassion can help make your recovery journey more sustainable and, importantly, more gentle.

For more information on Mindful Self-Compassion and practices, speak with your CFIH therapist and explore:

Cleo Burke – Credentialed Eating Disorder Clinician – Psychologist. CFIH.


Research:

Kelly, A. C., & Carter, J. C. (2015). Self‐compassion training for binge eating disorder: A pilot randomized controlled trial. Psychology and Psychotherapy: Theory, Research and Practice, 88(3), 285–303. https://doi.org/10.1111/papt.12044

Morgan-Lowes, K. L., Thøgersen-Ntoumani, C., Howell, J., Khossousi, V., & Egan, S. J. (2023). Self-compassion and clinical eating disorder symptoms: A systematic review. Clinical Psychologist, 27(3), 269–283. https://doi.org/10.1080/13284207.2023.2252971

Braun, T. D., Park, C. L., & Gorin, A. (2016). Self-compassion, body image, and disordered eating: A review of the literature. Body Image, 17, 117–131. https://doi.org/10.1016/j.bodyim.2016.03.003

Wang, Y., Fan, L., Zhu, Y., et al. (2019). Neurogenetic mechanisms of self-compassionate mindfulness: The role of oxytocin-receptor genes. Mindfulness, 10, 1792–1802. https://doi.org/10.1007/s12671-019-01141-7

Ramsey-Wade, C. E., Williamson, H., & Meyrick, J. (2020). Therapeutic writing for disordered eating: A systematic review. Journal of Creativity in Mental Health, 16(1), 59–76. https://doi.org/10.1080/15401383.2020.1760988

Schmidt, U., Bone, G., Hems, S., Lessem, J., & Treasure, J. (2002). Structured therapeutic writing tasks as an adjunct to treatment in eating disorders. European Eating Disorders Review, 10(5), 299–315. https://doi.org/10.1002/erv.465