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How can I practise self-compassion with health changes? · Wellbeing Solutions - Ask A Counsellor

• 0:00
  SPEAKER_00: Health changes can bring a lot with them: physical symptoms, worry about what comes next, and sometimes a shifting sense of who you are.
• 0:09
  SPEAKER_00: Many people also notice harsh self-talk, such as I should be coping better, and that is very common.
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  SPEAKER_00: Now, to practice self-compassion with health changes, you offer yourself the same care you would offer a friend in the same situation, and it is a skill that grows with practice.
• 0:26
  SPEAKER_00: Now start by pausing and noticing what is here right now.
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  SPEAKER_00: It could be pain, tension, tiriness, worry, or low mood, and try to name it gently.
• 0:36
  SPEAKER_00: And if your mind jumps to how things felt yesterday or how they might be tomorrow, then just bring it back to this moment.
• 0:44
  SPEAKER_00: And if it feels comfortable, place a hand on your chest or arm and offer a kind phrase such as this is hard and I'm doing my very best right now.
• 0:52
  SPEAKER_00: Now notice how you've been responding to the change.
• 0:56
  SPEAKER_00: Some people distract themselves and put things off, imagine the worst, or criticise themselves.
• 1:02
  SPEAKER_00: So spotting your usual pattern is useful and you can get curious about it, including where it shows up in your body or what you feel in that moment.
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  SPEAKER_00: And then ask yourself what does this need?
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  SPEAKER_00: The answer is often small, like eating something, having a cup of tea, resting or following a friend.
• 1:20
  SPEAKER_00: And small steps often open up space for bigger ones.
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  SPEAKER_00: Now, self-compassion may not come easily at first, so it helps a set an intention to be kind to yourself, even on the days when it doesn't feel natural.
• 1:33
  SPEAKER_00: Now, practical ways to support yourself with this could be to write down what you notice each day, which can help you see patterns and gives you something to share with your care team.
• 1:42
  SPEAKER_00: Also, build in rest and keep simple routines around your medication, meals, and sleep.
• 1:48
  SPEAKER_00: You can also choose one or two things to focus on each day where possible.
• 1:52
  SPEAKER_00: Also, speaking honestly with friends and family about how you're feeling and giving them specific ways to help can be supportive too.
• 1:59
  SPEAKER_00: Now, if low mood worry or high self-criticism is present and not alleviating for a considerable amount of time or start to affect your sleep, relationships, or daily life, then speak to your GPO care team.
• 2:11
  SPEAKER_00: There is also talking therapy, which can help you build in self compassion and adjust the changes in your health.
• 2:16
  SPEAKER_00: And also many people find condition specific charities and support groups helpful as well.
• 2:22
  SPEAKER_00: Now you can return to the app's resources on self compassion for further support, and if you are thinking about harming yourself or feeling safe, then please seek urgent help by contacting your local emergency number or a crisis helpline.