![]() The conclusion is that those trained in self-compassion are more likely to stick to their overall weight loss goals despite momentarily “falling off the wagon” than those without training in self-compassion. Participants trained in self-compassion, who were given doughnuts before the session, were less likely to overeat in the taste-testing after the session than those without any training. Research testing proved it to be true as well. By being compassionate, a person is less likely to be driven to overeat to try to feel better. A self-compassionate response involves forgiving one’s self for lapses. I guess I might as well finish off that bowl of chips since I’m a lost cause.” It turns into a vicious cycle of self-criticism and overeating. Neff points out that a self-critical person who “breaks their diet”, is likely to have an inner dialogue that goes something like this, “I can’t believe I ate so much. Self-compassionate individuals are more likely to care for their bodies in a nurturing way. In turn, someone who practices self-compassion is more likely to give themselves nutrition that encourages health and vitality versus food that drains us of health and vitality. This allows a person to see him or herself as a human being worthy of care versus a problem that needs to be fixed. ![]() Responding with kindness activated parts of the brain associated with compassion. Responding with self-criticism activated parts of the brain associated with error processing and problem-solving. In studies using a functional MRI, participants were told to imagine themselves reacting to rejection in a self-critical or self-compassionate way. Then, ask yourself what you would say to a best friend in your exact situation. Developing a mindfulness practice can help with this. The first step is to just pay attention and track how you talk to yourself about yourself. The core components of self-compassion are self-kindness, recognition of common humanity and mindfulness. Treating ourselves with the same kindness, care, and compassion as we would show a friend can help decrease cortisol levels. Once we accept where we are, true change can occur. Because we are not outrunning our threats, it can also get stored as fat, particularly around the belly. Over time, increased cortisol levels can lead to depression. The body is activated for physical and emotional attacks, whether the attacker is one’s self-talk or an external source. As it relates to weight management, when we are critical of ourselves, our blood pressure increases, and our body secretes cortisol to give us the energy to confront or to avoid the threat. Researchers, Kristen Neff, Ph.D., and Christopher Germer, Ph.D., have studied the importance of self-compassion on one’s mental and physical health. This post was written by Susan Stovall, LMHC, PPG – Parkview Weight Management & Bariatric Surgery
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