In my last post I argued that focusing on self-esteem is an unhelpful approach to feeling good. I leaned heavily on the ideas of Kristin Neff in that post and will in this one too. Neff combines insights gained from meditation retreats with her background as a research psychologist to investigate and share the benefits of self-compassion. Her book on the subject offers a clear distinction between self-compassion and self-esteem, one that I think can be of tremendous service in helping people better support their own and others’ well-being.
As Neff points out, self-esteem isn’t a good way to go because it’s based on judgemental thinking, which will never capture the miracle of our unfolding lives. Self-esteem is like a narrow, barren ledge that’s all too easy to topple off. That is, unless you’re a flaming narcissist. But in that case, friends would soon sicken from your constant self-involvement and withdraw from you—a different kind of barren ledge. One I guess you’d never fall from since you’d be so solidly convinced of your own greatness. But you’d still be lonely, right? And maybe start sending out barely coherent, poorly informed, offensive and downright scary tweets at 3am. Or whatever.
Neff makes the case that self-compassion is a more effective motivator than self-esteem because “its driving force is love not fear.” (SC 165) In her view, self-compassion comprises kindness toward ourselves, an awareness of our shared humanity, and mindful presence. Instead of puffing ourselves up by telling ourselves how wonderful we are, or dragging ourselves through the mud because we didn’t live up to our expectations, we’re with ourselves, the way a friend or a loving parent would be. When something goes badly in our life, instead of either denying it or pummeling ourselves, we acknowledge what happened and the pain we feel, remind ourselves that mistakes happen and are part of what make us part of the human community, and think about how we can do better next time.
Neff and others have conducted a number of studies that prove the efficacy of self-compassion. In one, she and researcher Roos Vonk proved that self-compassion was associated with steadier feelings of self-worth over time than self-esteem. Self-compassion was also found to be more independent of particular outcomes such as social approval. And it was associated with less of what the Buddhists call “comparing mind,” in which we constantly measure ourselves against others’ achievements and advantages.
Like Neff, I’ve spent years attending meditation retreats stressing the importance of compassion toward self and others. So I’m right there with her when she gets all spiritual and writes, “When we’re mainly filtering our experience through the ego, constantly trying to improve or maintain our high self-esteem, we’re denying ourselves the thing we actually want most. To be accepted as we are, an integral part of something much greater than our small selves. Unbounded. Immeasurable. Free.” (SC 158)
Shifting the paradigm to self-compassion isn’t easy, because our society is so oriented toward its sorry substitute, self-inflation. But with patience and practice, we can begin. And begin again, and yet again, like Gertrude Stein did. At every faulty tumble, every flash of envy, pausing to give ourselves real love.
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