self-care – Custer Free Press

Does kindness matter? This simple question is central to a recent article in Diabetes Spectrum highlighting research revealing the health benefits of self-compassion. According to the article “Self-compassion is defined as the practice of treating oneself with kindness, care, and concern in the face of negative events.” The article goes on to state that “self-criticism, a common consequence of self-care failure . . . can be seen as the opposite of self-compassion”. Although this article focuses on the effects of self-compassion and its absence on diabetes patients in particular, it is clear that these health concerns can be more broadly generalized. The article cites “A series of experimental studies suggest[ing] that quantifiable physiological and neurological processes underlie the experience of self-compassion.” Furthermore, “consistent evidence suggests that self-compassion is related to physical and psychological health”. As an example, “in a study [see citation below]* in patients with obesity and pain problems, self-compassion predicted lower negative affect, higher positive affect, more adaptive pain coping, higher pain self-efficacy, and lower pain catastrophizing.”

Not surprisingly, the opposite has also been shown to be true. For example, ” the opposites of self-compassion, including self-criticism, self-hate, self-judgment, and negative perfectionism, have been linked to greater psychological distress, including depression.” The article is full of additional confirmations, citations and examples of the positive health effects, both physical and psychological, of self-compassion and the related negative consequences of its deficiency.

An article in the Washington Post that refers to this research also cites a book by Kristin Neff titled “Self-Compassion: The Proven Power of Being Kind to Yourself”. In it, the author speaks of the three elements of self-compassion:

Self-kindness – the ability to be understanding with yourself rather than judgmental or harshly critical;
Common humanity – the recognition that none of us is perfect and all of us make mistakes, thus viewing ourselves as part of the human experience;
Mindfulness – the ability to pay attention to the present moment, neither dwelling on the past nor excessively worrying about the future.

If you’ve been following this blog, you may recognize these themes. In fact, a very recent post discusses the benefits of self-care which are obviously closely related to self-compassion. The articles referred to here also talk about the ways in which we sabotage ourselves. For example, some of us may believe that being kind to ourselves needs to be secondary to taking care of others. Think about that: how can you give others something you are unwilling to give to yourself? Furthermore, the consequences of denying ourselves the compassion that we wish to share with others can be pretty dire. From the Washington Post article: “The opposite of self-compassion is emotional reactivity, isolation, self-judgment and unhealthy perfectionism, all of which have been linked to depression, stress and reduced quality of life.”

These ideas are echoed in an article in Health Psychology Open. It states that “Substantial evidence supports the idea that self-compassion
can reduce perceived stress”. Research findings show that “people who have higher levels of self-compassion tend to handle stress better — they have less of a physical stress response when they are stuck in traffic, have an argument with their spouse or don’t get that job offer — and they spend less time reactivating stressful events by dwelling on them.” Since chronic stress has direct effects on all aspects of our health, this is no small thing. Additional research is also cited in this article indicating that people with higher levels of self-compassion are more likely to start and adhere to healthy behaviors which further enhances the benefits. In other words, self-compassion promotes better health which contributes to better feelings about oneself which enables more self-compassion. Conversely, negative self-care leads to poorer health which takes one’s self-image in a downhill spiral in the opposite direction.

So next time you’re tempted to run yourself down for any reason, it might be worth remembering that berating yourself may be more than just a temporary mood darkener. It just might have more serious negative health ramifications that could be avoided with a little kindness. Isn’t that simple step worth the effort? Try noticing those negative thoughts. Maybe you can remind yourself that “to err is human, to forgive, divine”. Our world would be a safer and healthier place if we all practiced a little more kindness. You can start that practice with yourself. If you want to treat other people well and you want other people to treat you well, you can set an example by treating yourself well, too. Your health care practitioners will applaud!

* Wren A, Somers T, Wright M, Goetz M, Leary M, Fras A. Self-compassion in patients with persistent musculoskeletal pain: relationship of self-compassion to adjustment to persistent pain. J Pain Symptom Manage 2012;43:759–770

By Peg Ryan
Mile High Pilates And Yoga

Winter has only just begun and already I’ve heard about several incidents of injuries from falls, at least one of them serious. Of course, anyone can fall at any time of the year, but it seems like winter is a particularly dangerous time when ice and snow accumulate all around us. Some falls result from what we call “black ice”. This is that devilish condition when a thin layer of ice on asphalt is invisible to the eye. When encountered it can cause supports like feet, bicycle tires or even autos to slide perilously. Another insidious form of hidden ice occurs frequently in my area where daytime sunshine causes standing snow to melt and then refreeze when the sun goes down and temperatures fall. This condition can be particularly precarious when another layer of snow falls on top obscuring the ice layer below so you don’t know where it is until you step on it.

Although older adults seem more prone to falls, and many studies show that the consequences of falling for older adults can be particularly dire, no one is immune from falls. There are many articles featuring suggestions for preventing falls. All you have to do is Google “Fall Prevention” and you will find examples. But I would like to focus on the causes that I see most frequently and that I think can be at least partially addressed with training. First and foremost is failure to pay attention. Our modern lifestyle seems to encourage hurrying. We worry about slowing down when there are people behind us. Or making that car wait for more than a few seconds while we cross a street. Something distracts us and we forget to pay attention to our surroundings. Have you ever been looking down at your feet (or your cell phone) and suddenly been hit in the head with a tree branch? Admittedly I’m guilty of that one. So the first piece of advice I would give is slow down. Look around you in all directions. Be aware of your surroundings. Make sure your next step is on firm ground. Sometimes I will take my foot and just slide it back and forth in front of me to make sure my next step is not on ice. That car that’s waiting for you to pass is most likely not going to run you over. And no matter where you’re going, the extra few minutes will not make any difference in the long run. Unless they save you from injury. Then, in fact, the extra few minutes might make a huge difference!

The second most frequent cause of falls I’ve observed or heard about is not taking proper precautions. For example, not wearing appropriate shoes. You think “I’m only going out for a few minutes. I can make it in my high heels.” Perhaps that’s a little extreme, but you get the picture. You get away with it once and think it won’t be a problem the next time. And maybe it’s not. Until it is. Wouldn’t it be better to just take that extra few moments to be safe. I could go into a big rant here about the footwear industry and how it encourages us (especially women) to wear inappropriate shoes, but I’ll save that for another time. Suffice it to say that most of you know what works in these situations. It often comes down to the choices you make. It’s also important to remember that just because you’ve been careful to clear your own walkways, this may not be the case everywhere you need to go.

There are many reasons why people fall. Some of them are related to physical conditions or side-effects of medication. If you have these types of concerns hopefully you will get professional advice on how to deal with them. But so many falls result from preventable circumstances that it’s worth another reminder. This provides yet another reason to tout the benefits of movement practices. Mind-body practices like yoga, Pilates and others can help you to learn to pay more attention to the way you move. These practices help encourage strength, flexibility and balance. We think of balance as being able to stand on one foot. But practicing balance exercises can also be a way to strengthen the muscles that will help you catch yourself and avoid falling. Or help you get up if you do fall. Holding onto something because you fear falling might be helpful, but wouldn’t it be better if the muscles that support you were stronger.

Mobility has been described as more than just being able to move, but also maintaining strength through a full range of motion. Stability is the quality that enables one to retain or regain position when impacted by an external force. So, for example, if you’re standing and something pushes you, you’re ability to recover your position would be a way to measure stability. So you can see how mobility and stability go hand in hand. Then there is flexibility which might be described as the quality of being able to bend without breaking. Clearly all of these traits are also necessary components for good balance. If you feel stronger and more stable you will also gain confidence. Fear can make us tense. Tension makes us brittle and rigid. Rigidity is the opposite of flexibility. Tension zaps energy and strength. So learning to relax can be as important as all the other elements of balance. Breathing practices, also an important component of mind-body practices such as yoga and Pilates, can help relieve tension and encourage relaxation. They also help you slow down and recognize that few circumstances merit the hurrying we often feel is so necessary.

Finally, being in good physical condition might not prevent a fall, but it will certainly help you recover from one. And cultivating more conscious awareness of your mind and your movements can help you in all aspects of your life. If you haven’t tried it yet, it’s never too late. If you can move and breathe, there is a practice for you. Take the time to find one. You won’t be sorry. And it just might save you from yourself.

Tag: self-care

MORE REASONS FOR SELF-COMPASSION

Fear Of Falling