When you notice yourself being hard on yourself, small, gentle practices can make a powerful difference. Here are three simple things to try:

1. Create a mantra

Ask yourself: What would a wise and kind friend say to me right now?

It might be something like, “You’ve got this. Just slow down. Take a breath.”

Or even, “I’m doing the best I can.”

Let these words replace the inner critic with care.

2. Soothe your pain physically

Kind physical gestures can calm the nervous system almost immediately. Try placing both hands over your heart — or one hand over the opposite wrist — and take eight slow, deep breaths. Sometimes the body needs comfort before the mind can soften.

3. Use a self-compassion bracelet

Wear a bracelet as a gentle reminder. Each time you notice self-criticism, switch it to your other arm. Acknowledge: This is a moment of suffering. Struggle is part of being human. Then offer yourself kindness instead of judgement.

Self-compassion isn’t complicated — it’s practiced in small moments, again and again. 💛