In this new year, Sean Locke is encouraging people to ditch the self-criticism.<\/p>\n
The Assistant Professor of Kinesiology says developing self-compassion might be tough, but with practice and perseverance it can be done.<\/p>\n
\u201cBecause many of us tend to be self-critical most of the time, being kind to ourselves requires a degree of mindfulness,\u201d he says.<\/p>\n
Locke is an expert in health behaviour change. His research focuses on developing programs that help people improve their health by changing their thinking and adopting actions such as diet and exercise.<\/p>\n
A challenging mental health issue for many is self-criticism. While this can help people refocus their energies and behaviours in specific short-term situations, ongoing negative self-talk is destructive in the long term, says Locke.<\/p>\n
\u201cThe big downside to self-criticism is that it erodes away our self-esteem or self-concept, and that can increase the risk of depression or anxiety,\u201d he says.<\/p>\n
\u201cSelf-compassion can help us reorient our efforts when we fail to meet our expectations and also protects our self-esteem,\u201d he says. \u201cIt\u2019s a psychological resource that allows us to bounce back when we face barriers, challenges and setbacks in our behaviour change efforts.\u201d<\/p>\n
Locke has just wrapped up a partnership with the Kelowna-based company Switch Research<\/a> in which he evaluated the company\u2019s Self-Love Journal<\/a> containing tools and strategies \u201cthat will help you boost self-compassion and silence negativity,\u201d says the company\u2019s website.<\/p>\n The 90-day journaling program covers topics such as self-kindness, common humanity, mindfulness, self-acceptance, patience, and gratitude.<\/p>\n Locke\u2019s research involved 66 participants of various ages divided into two groups. One group was given a copy of the 90-day journal to use while the other half were in a control group waiting to receive their journal after the 90 days.<\/p>\n Participants in both groups filled out surveys during and after the process asking them to rate their agreement with a range of statements such as, \u201cI view that mistakes are made by everyone,\u201d \u201cWhen I make a mistake, I\u2019m kind to myself.\u201d<\/p>\n They also answered open-ended questions about their experiences with self-compassion.<\/p>\n \u201cCompared to people who were on the waitlist, those who went through the journal program had significantly greater improvements in self-kindness, mindfulness and their view of common humanity, which are the three key facets of self-compassion,\u201d says Locke.<\/p>\n