How To Practice Self-Compassion

How To Practice Self-Compassion

Proven strategies to quickly reduce your stress, feel calmer, and happier

Course Summary

Are you the sort of person who is really hard on yourself? Have you ever admitted that you're your own worst critic? Then this course is for you.

None of us is perfect. We each have our weaknesses. But how we view and address our faults can have profound effects on our stress levels and even our quality of life and connections with other people.

If we are overly self-critical, we can get stuck in behavioural patterns where we neglect ourselves. If you're driven by a harsh inner critic, you likely recognise many of these thoughts:

  • What is wrong with me?
  • How could I let this happen?
  • Why me?
  • I can't do anything right!
  • If I continue like this, I will inevitably fail.
  • I'm an idiot!
  • A little child could do better than this!
  • And you wonder why you don't succeed?

Commonly, people who frequently have these thoughts go on to experience emotions like guilt, shame, anger, and sadness. Have you ever felt this way as a result of scathing self-criticism? If you have, you're not alone.

Imagine instead that your inner voice is gentle, forgiving, and kind. That it understands you're not perfect and makes you stop to take care of yourself when you're hurting, rather than immediately trying to solve the problem. Imagine your inner voice cares for you and prioritises your wellbeing. Imagine it knows that everyone, including you, makes mistakes and that's ok. Mistakes are how you learn and grow.

How would that feel? Would it be a relief?

Well, this is what self-compassion teaches you. Self-compassion is about shifting your attention to taking care of your personal needs, even when you're suffering. So when you're confronted with your own weaknesses, as we all are from time to time, self-compassion helps you to trigger self-care practices.

Now I know you may be thinking, "but my inner critic motivates me to do things. Without her, I'll get nothing done." But it's important to realise that while self-criticism may be a great motivator, it does this through guilt and fear. And it's also associated with increased rumination and procrastination.

Contrast this with self-compassion, which is fueled by kindness,  encouragement and optimism. You can still be compassionate to yourself AND maintain very high standards. But when you fail to always meet those high standards (which is inevitable), you respond with kindness and love. This can give you the energy and the motivation to change, learn and grow. It even reduces procrastination, which is often driven by fear and anxiety. Increasing your self-compassion can even help you to bounce back from failures faster.

In studies, self-compassion is associated with happiness, optimism, being in a positive mood, wisdom, personal initiative, curiosity and exploration, agreeableness, extroversion, and conscientiousness.

What could you accomplish if you reduced procrastination, fear and anxiety and increased your self-confidence and motivation to improve yourself? What would it mean if you could say goodbye to your fear of failure and instead embrace it as a "faithful attempt in learning"?

Rather than making you behave in selfish ways, self-compassion actually allows you to take better care of other people because when you're in a place of inner balance, you're better equipped to meet others' needs.

This course provides you with a set of lessons to help you exercise your self-compassion muscles and catch when your inner-critic is taking over. When you've completed it, you should be able to listen to and fulfil your personal needs, build self-compassionate routines, improve the quality of your personal relationships, examine causes of negative social encounters, and much more.

Course Curriculum

Catriona Walsh

Dr Catriona Walsh graduated in medicine from Cambridge University, England, and Queen’s University, Belfast. She is a practitioner with 15 years’ experience in the healthcare industry working as a paediatric doctor, eventually becoming a consultant with a specialist interest in childhood allergy. 

As a result of her own health challenges, she reevaluated her approach to healthcare. Now she adopts a more holistic way of treating people. Having left mainstream medicine to set up The Food Phoenix, she has dedicated herself to trying to improve the health of people suffering from professional burnout as well as other people suffering from gadolinium toxicity from MRI contrasts. 

Dr Catriona Walsh is the author of the book Contrasts: More than meets the MRI, an exposé of what may turn out to be one of the greatest scandals in the pharmaceutical industry in recent years.

Her training in Nutrition and Lifestyle Coaching, through the Institute of Health Sciences, Dublin, provides the highest level nutrition coaching qualification available. This has allowed her to extend her expertise regarding the way that dietary and lifestyle changes can impact your health and wellbeing. 

To find out more about Dr Catriona Walsh, visit and

Claire McGuigan

Catriona’s service had a huge impact on my health and wellbeing. I could honestly say that meeting Catriona has saved my life as I did not know where to turn to. I would highly recommend Catriona and her service to anyone and I wish her the abundance of success she so deserves.

Course Pricing

  • Practicing Self Compassion
  • Free

    Self-guided learning on powerful strategies to promote happiness and optimism.