Comment pouvez-vous utiliser l’auto-compassion pour faire face à la rétroaction, à l’échec et à la critique au travail?

A autocompaixão é algo que devemos fomentar. Somo tão criticos e exigentes conosco que chegamos a nos depreciar. Precisamos nos aceitar, acolher as nossas dificuldades e focar nos pontos fortes.

I see self-compassion as cultivating the ability to love yourself for who you are today, not blaming yourself for who you were yesterday and not being pessimistic or anxious about who you will be. Imagine that you are your own best friend. What would you say to yourself in any given situation? In my coaching sessions, I often coach my clients to view themselves in the best possible light and inquire about how they look at themselves with love and kindness. All of us are better today in some ways than the versions of ourselves yesterday.

Integrate mindfulness training into leadership development programs to enhance self-awareness and self-compassion. Techniques such as guided meditations and reflective journaling can help leaders maintain a balanced perspective on their experiences and reactions.

A challenge with adopting a kinder approach to ourself is the mistaken belief that we need that inner critic to drive improvement. It is helpful to understand the evidence shows that if we have a kinder, supportive inner voice we grow and achieve more - and the process is much nicer!

Self-compassion is also the ability to believe in yourself that you did your best in the moment with what you have. Whatever the result is, you believe in yourself that you can continue to learn, grow, and have better results in the future. You do not put yourself down for any reason. You can acknowledge and learn from your mistakes and failures.

Self-compassion is not just about accepting who we are or being kind to ourselves. Self-compassion is the greater version of self-reflection that enables us to understand ourselves deeply and recognise the difference between right and wrong. So, in order to be compassionate to ourselves, we need to know who we really are inside and out. When self-awareness peaks, we inherently gain the ability to deal with feedback, criticism, or failure because then we know that any of these will only teach us to work on ourselves and that failure does not define us but shows the path to hard work and persistence.

Self-compassion is about treating yourself with the same kindness and understanding you would extend to a close friend. When facing feedback, failure, or criticism at work, self-compassion involves embracing your mistakes with empathy rather than harsh self-judgment. Recognize that errors are a natural part of growth and view them as opportunities to learn. By replacing self-criticism with encouragement and focusing on self-improvement, you can handle challenges with resilience and maintain a strong, positive attitude.

Self-compassion is beneficial not only for your well-being but also for your parenting and your child’s development. Anyone can learn and practice self-compassion, regardless of background, personality, or culture. There are three main components of self-compassion: self-kindness, common humanity, and mindfulness. Self-kindness: Treat yourself as you would treat a good friend. Common humanity: Recognise that you are not alone in your struggles. Everyone makes mistakes, faces difficulties, and feels inadequate at times. Mindfulness: Be aware of your thoughts, feelings, and sensations in the present moment without avoiding, suppressing, or exaggerating them. Notice what is happening in your body and mind, and accept them.

Wearing a lens of optimism always helps. When someone gives you feedback or criticism, it shows they've noticed your work and believe in your potential enough to help you improve. Failure works in a similar way. It exposes areas where you can grow and learn. Having experienced failure can actually make you more attractive to companies because they know you've learned valuable lessons and can offer effective solutions when needed.

In my experience, self-compassion is key when dealing with feedback, failure, and criticism at work. It 's about treating yourself with kindness, understanding, and support during tough times. This approach helps reduce stress, increase resilience, and view setbacks as opportunities for growth rather than threats to our self-worth. Practicing self-compassion involves acknowledging your feelings without judgment, focusing on the present moment, and avoiding harsh self-criticism. It's also about celebrating successes and appreciating your efforts. By fostering a healthier mindset towards ourselves , we not only enhance personal well-being but also promote a more creative and innovative problem -solving environment at work.

Recognize and accept the emotions that arise when receiving feedback or facing failure. It's okay to feel disappointed, frustrated, or even upset. Remember that emotions are a natural part of the human experience, and it's okay to experience them. Take a step back and observe your thoughts and feelings without judgment. Focus on the present moment and avoid dwelling on past mistakes or worrying excessively about the future. Avoid harsh self-criticism. Remind yourself that everyone makes mistakes and encounters failures. It's an inevitable part of growth and learning. Recognize that you are not alone in facing challenges or receiving criticism. Use failures and feedback as opportunities for growth.

A autocompaixão nos ajuda a aceitar os momentos difíceis e estressantes na medida que acolhemos e entendemos nossas difculdades. Aceitar que se está cansado, que se precisa de uma pausa, que se precisa de apoio. Quando percebemos esses momentos com clareza podemos pedir ajuda e colocar um limite no trabalho como forma de autocuidado.

Consider implementing feedback systems that encourage positive recognition among peers, highlighting acts of self-compassion and their impacts on team dynamics.

True leaders, who lead by example, tend to be self-aware and don’t project their insecurities on to their colleagues. For this to be achieved, self-compassion and the ability to practice mindfulness, stay grounded and be present, can help to ensure maximum effectiveness and efficiency. A leader should command respect, never demand it. The privilege and entitlement mindset are short lived and not sustainable. For a leader to earn respect, they must first respect themselves by practicing self-compassion.

When you are compassionate towards yourself, it helps you to face stres, setbacks, and other disappointments better without belittling yourself or feeling that you are not worthy. It's great way to have healthy emotional and mental well-being.

Work can be tough, right? Self-compassion is like a tool to help you deal with the stress. It changes how you see mistakes – not as disasters, but as chances to learn and get better. It's about changing your mindset from "I'm a total failure" to "Okay, that didn't work, let's try something different.

Self-compassion at work is crucial because work can often for many people be a stressful environment with deadlines, pressure, expectations, and anxiety. Sometimes leading to burnout, it's important to give yourself grace and use self-compassion to treat yourself with kindness and be able to grow from situations that arise. Self-compassion is not having spacer for any negative voices to stick with you, and not being overly harsh but instead learning from the situation and focus on moving forward.

Embracing self-compassion is a powerful strategy for coping with stress and burnout at work, with benefits extending to motivation, creativity, and collaboration. Research indicates that self-compassionate individuals experience higher levels of happiness, satisfaction, and productivity. They also tend to receive positive feedback, build better relationships with colleagues, and exhibit strong leadership potential. In essence, fostering self-compassion is not just a remedy for workplace challenges; it is a holistic approach that enhances personal well-being and professional success.

The importance comes from deeply understanding who you really are and understanding who is around you...if you are able to have self compassion for others at work you will be able to deeply connect with them and show a greater empathy in a society that needs so much connection.

When you have self-compassion, you see yourself in a more positive light. You believe that it is your inner qualities that make you a great person and not based on external factors. Therefore, you receive feedback better because the feedback does not determine who you are but how you respond to it.

One of the easiest ways to tackle self-criticism and focus on creating a more compassionate way of speaking to yourself is by asking "would I say this to my best friend?". Cultivating self-compassion is not only about being more compassionate, but also being less self-critical. Take a step back from your immediate thoughts, they are not facts, they are interpretations and sometimes we need to challenge them. It's okay to receive 'negative' feedback, it doesn't mean you're a failure. It's okay to have a difficult interaction with a colleague or client. It's okay to feel stressed sometimes. It's okay to set limits. It's okay to procrastinate from time to time. It's okay to have a bad day.

There is no such thing as positive or negative feedback. Feedback is just that, feedback. We all want people to praise us. However, we can only truly learn and grow by being objective about all feedback scenarios. The problem is, when we feel that feedback is ‘negative’, we can be triggered from past learned experiences and feel an overwhelming sense of failure. When this happens, write down the key points and remove emotive language. Example, “I was appalled you didn’t respond to my concerns before now. I find this unprofessional and lacks integrity”. Harsh but fair. Read the feedback as “client expected a response sooner” and respond accordingly. Also, read through feedback from others, which you find empowering and fulfilling.

Being understanding and forgiving toward oneself rather than harshly self-critical. Understanding that setbacks, failures, and challenges are part of the human experience. Being aware of and accepting one's emotions without judgment. Mindfulness helps individuals observe their thoughts and feelings without becoming overly identified with them.

Establish peer accountability groups that meet regularly to discuss personal experiences with practicing self-compassion. These groups can provide a platform for sharing strategies, challenges, and successes, fostering a supportive community within the organization.

Use self-compassion to manage feedback, failure, and criticism by treating yourself with kindness and understanding, as you would a friend in similar circumstances. Recognize impermanence of the situation and note imperfection is universal and rather view setbacks as growth opportunities. Incorporate journaling or a personal self-post-mortem into your routine. Reflect on these powerful questions: What was the context? What did I observe about my reaction? How did it impact me and my work? What are my next steps to improve? This not only reduces stress but also builds resilience, equipping you to handle future challenges. Remember, "Self-compassion means giving ourselves the same kindness as we would others." – Kristin Neff

First, notice when you're being too hard on yourself. That voice saying you're not good enough? That's not helpful. Try to talk to yourself like you would to someone you really care about. If you mess up, don’t beat yourself up. Instead, think about what you can learn from it. And when things get really intense, take a minute to just breathe and calm your mind.

Recognize that we all start somewhere. Often we go into a new role or project expecting to be great at it, because we've been selected or proven ourselves to be worthy. These are still new. We haven't done this exact role or project before. Recognizing that a learning curve is real gives us room to grow, otherwise we would stagnate. We also expect ourselves to run like machines, with all the focus on productivity and efficiency. But we all have our up days and our down days, and it's important to recognize that other things going on in life will affect how we show up at work. That's normal, and human. Accept and embrace that humanity - it's helps us connect. P.S. Even iPhones need to be recharged, and can take an extra moment sometimes!

Practising self compassion it's a constant work and dedication, our scemas created subconsciously who we are and instinct of what we are expected to be " good girl, good boy" . Working on our triggers and acceptance on our limitations will allow any constructive feedback to be acknowledged and the continuous work of self compassion will allow us to grow and connect.

Another practice of self-compassion is to be proud of yourself and the work you have put in to contribute to the company. The success of the company cannot happen without your part. Self-compassion is also about believing in yourself that you can continue to learn and see that you are able and worthy of bigger contributions to the company.

Practicing self-compassion at work can be treating oneself with the same kindness and understanding as one would a friend facing similar challenges, reframing negative self-talk with self-compassionate language, and allowing oneself to learn and grow from mistakes without excessive self-criticism.

Self-compassion at work offers significant benefits, particularly when dealing with feedback, failure, and criticism. It allows individuals to treat themselves with kindness and understanding rather than harsh judgment, leading to reduced stress and increased resilience. By embracing self-compassion, employees are more likely to view setbacks as opportunities for growth and learning, rather than threats to their self-worth. This mindset not only enhances personal well-being but also promotes a more creative and innovative approach to problem-solving. Ultimately, self-compassion fosters a healthier work environment where continuous improvement is encouraged.

Burnout is corporate death. If we don’t practice self-compassion, we can become mentally unwell, not to mention ineffective, oversensitive and the quality of our work becomes gravely compromised. Take our smartphone. If the battery is on 1% we go to the ends of the earth to recharge it. Now think about the battery inside you, about to die rendering you helpless and ineffective. Recharging our own batteries must take priority over anything and everything else, bar none. Breathing exercises, meditation, spending time in nature, doing a jigsaw puzzle, anything to recharge and prevent burnout must be the first port of call.

Embracing self-compassion at work leads to numerous benefits, including improved emotional resilience, increased motivation, enhanced creativity, stronger relationships with colleagues, and a greater sense of overall job satisfaction. By fostering self-compassion, individuals cultivate a supportive inner environment conducive to personal and professional growth.

It's Not Soft, It's Smart: Self-compassion isn't about coddling yourself; it's about being a pro at handling setbacks. You mess up, you learn, you move on – without the unnecessary drama of self-flagellation. Stress Down, Game Up: By ditching the self-beat-up session, you're cutting down on stress, which in turn cranks up your efficiency. It’s not just about feeling good; it’s about performing better. Build Bridges, Not Walls: When you're easier on yourself, you're better in a team. It's basic math: less inner turmoil equals more bandwidth for positive interactions. Mistakes are Gold, if Mined Right: With self-compassion, every blunder is a lesson, not an apocalypse. That’s how you build a learning curve that's off the charts.

When we practice self-compassion, we allow mistakes to occur, and we move on from them faster. We strive to do our best at work, but we are bound to make minor mistakes here and there. It should not cause us excessive stress and anxiety when we make mistakes and are being taken to task about it. Instead, we can use the energy to manage stress and anxiety - to focus on positive emotions - such as happiness and confidence. When we are happy, we are more likely to be creative and confident, that we can do more great outcome ahead.

Fortunately, this mindset is dying out alongside racism, misogyny, and homophobia. However, there’ll always be bigots within the workforce who firmly believe that mental health issues are the first sign of weakness, excuses for incompetency and poor performance. A solid employee engagement plan is vital alongside senior management to be trained in mental health awareness, even just being a mental health first aider. Bring in experts to talk about wellbeing in the workplace, stress management solutions and an open-door policy when it comes to anything mental health related. True leaders will understand and respect this. If they don’t, good employees will be snapped up by their competitors that’ll have the above firmly in situ.

Self-compassion as a practise doesn't exist on it's own. When we are at work it may be connected to other psychological challenges such as limiting beliefs, imposter syndrome, and holding ourself accountable to different standards to others. The organisational culture will influence wider compassion but self-compassion is an internal practise. Self-compassion is something most of us have to actively work at cultivating. We have to remember to access the techniques that help us, at the times we need it. Research shows it is worth giving attention to this due to the multiple benefits in terms of growth and performance, as well as our overall psychological wellbeing.

Weakness? Nope, Try Strength: Some think self-compassion is for the weak. Wrong. It takes guts to stand up to your inner critic and say, “Thanks, but no thanks.” If your office is still stuck in the “grind till you drop” mentality, showing yourself some kindness might seem like rebellion. But hey, every revolution starts with a small act

Personally, I've felt the pressure to excel and feared being seen as weak. Overcoming these challenges involves shifting perspectives, valuing growth over perfection, and integrating brief mindfulness moments into busy schedules. Applying self-compassion to handle feedback means mindfully reflecting on it, adopting a learning mindset, practicing positive self-talk, and seeking support when needed.

Self-compassion is goalsetting, SMART goalsetting. Fail to prepare, prepare to fail. If you've got a plan, with self-compassion built in, any issues can easily be ironed out and overcome. ** Specific: Stick to a suitable revision timetable. ** Measurable: Revising strictly within the hours allocated. ** Attainable: • The Pomodoro Technique — Solving Minds - Helping you back to mental fitness • Create a physical timetable. • Write down hours allocated. • Subjects selected to study against allocated timeframe. • Whiteboard planning. ** Relevant: Pass module. ** Timeline: Be test-ready before 30th April 2024

Focus on three things Lead the Charge: Start talking about self-compassion. Make it as common as coffee talk. When people see it's not just fluff, they'll listen. Walk the Talk: Show 'em how it's done. Balance hard work with self-respect, and you're not just a player; you're a role model. Baby Steps, Big Impact: Start small. A little self-kindness goes a long way in setting a new norm.

Overcoming challenges with self-compassion at work using positive psychology involves cultivating gratitude, practicing mindfulness, leveraging strengths, using positive affirmations, seeking social support, and engaging in self-kindness practices. As Martin Seligman once said, "Optimism is invaluable for the meaningful life. With a firm belief in a positive future, you can throw yourself into the service of that which is larger than you are." Integrating these strategies into your work routine can foster a more compassionate and resilient mindset.

The field of Positive Psychology has provided lots of research articles that show the benefits of self-compassion. By tapping into these research articles and sharing them with our colleagues, we can overcome the worries that self-compassion does not help increase work creativity and productivity.

There are 2 sides to everything; this includes self-compassion. It just depends on where your focus is at. Even though there will be people who believe that self-compassion is selfish, it is important to focus on how self-compassion helps you become a better person and can contribute to a better society.

**Expectations** Perfection doesn’t exist. Being a perfectionist, guarantees failure 100% of the time. Then, try to prioritise your expectations, once you’ve identified how doable and manageable, they are. It’s time to take off the pressure, which often results in self-loathing and self-sabotage.

Self-compassion is a vital skill for navigating the challenges of the workplace, enabling individuals to face feedback, failure, and criticism with resilience. By approaching oneself with kindness and understanding, it's possible to transform potentially negative experiences into opportunities for personal and professional growth. This approach not only enhances individual well-being but also contributes to a more supportive and collaborative work environment. Cultivating self-compassion encourages a mindset shift from a fear of failure to a focus on learning and development, fostering a culture where mistakes are seen as a natural part of the learning process.

With all the recommendations the experts have given, all I have to add is this- know when to leave. Yes, self-compassion is important in a challenging workplace but so is self-respect. When the feedback and criticism are harsh, when the environment is anxiety-inducing, and when work is affecting your mental health day in and day out, I encourage you to have the strength to stand up for yourself and leave when your job is not serving you. At the end of the day, your health is the first priority.

Rather than being overly self-critical, I focus on understanding that everyone encounters challenges. It's about acknowledging mistakes, learning from them, and treating myself with the same kindness I would extend to others. This approach helps me maintain a positive mindset and bounce back more resiliently.

Take the Self-Compassion test by Dr. Kristin Neff. It will help you go deeper on this topic, and you can start applying everything that you gain from the results to practice self-compassion today.

The positive impact of self-compassion extends to leadership potential, where individuals who practice kindness towards themselves during challenges demonstrate increased resilience, adaptability, and emotional intelligence. This, in turn, leads to receiving more positive feedback from both peers and superiors, positioning these individuals as effective and inspirational leaders within their professional realms. Cultivating self-compassion is more than just a solution for workplace stress; it represents a comprehensive approach to personal and professional growth. Embracing self-compassion not only equips individuals to navigate workplace challenges but also unlocks creativity, and collaboration, leading to greater success and satisfaction.

Consider learning Tonglen meditation. It's a practice in wishing good into the world and recognizing suffering. It is an ancient Buddhist practice that builds all 3 of the elements of self compassion (according to Kristin Neff's well researched self-compassion model).