Month: February 2017

Self-Compassion Fuels Kindness

I am excited to do something a little different this week. Kim Fredrickson, counselor and author of the book, Give Yourself a Break: Turning Your Inner Critic into a Compassionate Friend, graciously contributed a guest post as part of the conversation going on in the Kindness Community, A Word Imagined. Her message is both inspirational and healing for me personally and to many throughout the world. Thank you, Kim, for blessing us with your generous contribution:

Healing Power of Kindness

By Kim Fredrickson, MFT

I’m so blessed to offer words of compassion and kindness today. Our world desperately needs the healing power of kindness. We need kindness when we are hurt, and we need kindness when we are the ones doing the hurting.

But how do we muster kindness for others from within? How do we speak words of compassion to others when our own inner critic speaks so loudly about our own mistakes and faults? That is the question…

The well of kindness we want to give others starts with a more compassionate relationship with ourselves.

A Compassionate Friend

Healing Power of KindnessBeing a compassionate friend to ourselves helps us become better friends, spouses, parents, bosses and co-workers. We have more love and energy to give others when we are in a more settled place inside and aren’t wasting time and energy fighting with our inner critic.

But wait! Isn’t this just being selfish and self-centered? The answer is a resounding “No.” Jesus knew we’d have trouble figuring this out, so He explained it here:

Mark 12:28–31 says: One of the teachers of the law came and heard them debating. Noticing that Jesus had given them a good answer, he asked him, “Of all the commandments, which is the most important?”

“The most important one,” answered Jesus, “is this: ‘Hear, O Israel: The Lord our God, the Lord is one. Love the Lord your God with all your heart and with all your soul and with all your mind and with all your strength.’

The second is this: ‘Love your neighbor as yourself.’ There is no commandment greater than these.”  

Jesus was asked which commandment was the greatest and He gave them two commandments encompassed by one principle: Love.

Love God with everything in you. Love your neighbor, and use your model for loving them as the way you love yourself.

Wait! What? Our model for loving others is how we love ourselves? Uh oh! Wait…I’m judgmental toward myself for lots of things! Exactly.

Wanting to be kind toward others is good, very good. We can even sustain this effort for a while if we try really hard.

A Changed Heart

Kindness heartTo live a life of kindness requires a changed heart.

We need God’s love to permeate our heart, mind and soul. We need His love and kindness to fill us in order to share with others. But, His love for us alone isn’t enough. That is what He’s talking about in Mark 12 – Love is a three-part deal…love God, love yourself and love others. Unless we also learn to love ourselves and be compassionate with ourselves, our inner critic will sabotage our heartfelt efforts to be kind to others. The ways we are critical of ourselves will spill onto others. Without meaning to, we will judge others harshly for the things we’ve never forgiven ourselves for.

We cannot live a life of kindness, if we do not have kindness and compassion for ourselves. Until we face our own brokenness with compassion and forgiveness, we cannot truly love others in the ways we want for the long haul.

We want to be changed people, instruments of healing and love to this very broken world. We want to do this as a lifestyle, and pass it on to our children, friends, family and community for generations to come.

To live a life of kindness requires a changed heart.

Practicing self-compassion changes our heart. As I treat myself with the care and compassion I would give a good friend who is struggling, I have more love to give others.

Improve Well-being and Relationships

Many studies link the practice of self-compassion to an increase in emotional resiliency, self-worth and contentment; reduced stress and healthier relationships. We become better friends, spouses, parents, bosses, co-workers, etc. We handle disappointments more smoothly and understand our own humanness, which helps us handle the humanness of those around us.

Just as I am an imperfect person, with great worth and value, so are those around me. The internal transformation of accepting God’s love for us and then extending it to ourselves, sets the stage for the sharing of that love and kindness with others.

Don’t worry if you haven’t got a clue how to turn your inner critic into a compassionate friend. You can learn, and your heart, family, community and world will never be the same.

Join Us

We can all share great ideas on how to build more positivity into our society. Join the conversation on our public Facebook group, A Word Imagined, to share ideas.

A Word Imagined

A Word Imaginedby Jennifer Christian, LPC and Dr. Jeff M. Christian

Words of hate tear at the fabric of our society; words of kindness mend.

Imagine.

Imagine life without unkind words. Imagine comments sections on your favorite website that only allow constructive criticism, words meant to further the conversation rather than out-shout those who disagree.

Today, online words of hate, abuse, fear, and violence are rampant. The intensity of negativity overwhelms us, a tsunami of words altering our lives without us realizing their enormous power. This new world often feels devoid of kindness. Few of us would choose to pass on this world to the next generations, so we begin this project in the hopes that we can change the future by changing the present.

We have power to create a better world.

Imagine.

Imagine a world that offers encouragement. Imagine a world where people matter. Too often, though, we feel helpless in even thinking about making a change. Where should we begin?

Well, we have some ideas.

Start with some simple things. Appreciation and gratitude, for instance, are powerful tools that can help rebuild this world. Every word of kindness heals, builds resilience, and draws people together.
A Word ImaginedJohn Gottman found that it takes five positive interactions to overcome one negative interaction. Relationships find balance when positive interactions outweigh the negative ones. At times we will misunderstand each other and say the wrong things. We are human, after all. However, for the health of all our relationships, we have the power to create better worlds for ourselves, as well as all of those around us. Our hope that we can do this together is reminiscent of John Lennon’s line, “You may say I’m a dreamer, but I’m not the only one.”

 So let’s imagine a better world. One word of kindness can create ripples of healing across our society. If we come together to dedicate building reserves of gratitude in our families, places of work, and all other communities, we can change the tide of negativity.

Here are some other practical suggestions to get us started:

  1. Get creative. We can share great ideas on how to build more positivity into our society. Join our public Facebook group, A Word Imagined, to share ideas.
  1. Remember the magic ratio of 5-to-1. Each week send five notes of encouragement, whether online or handwritten.
  1. Practice gratitude at home as a family. “Researchers found that a nourishing cycle of encouragement and appreciation provides extra incentive to maintain our relationships. In other words, when we appreciate our partners, we develop trust and respect. When we feel appreciated, we feel needed and encouraged.” (Susan Heitler)
  1. Notice the words you say to yourself. Learn how to offer yourself words of kindness and compassion: “Life can be rough without the comfort, balance and guidance of a self-compassionate friend on the inside. Lack of self-compassion affects our relationships and our well being in profoundly negative ways. What a difference it makes to go through life with a kind friend on the inside rather than an internal critic or bully!” (Kim Fredrickson)

Please take a moment to share this article and this project with friends and family. Together, we can create the world we imagine.

For Further Reading:

On appreciation and gratitude:

http://www.jenniferchristiancounseling.com/mental-health/7-powerful-ways-gratitude-will-change-your-life/

On John Gottman’s five interactions:

https://www.gottman.com/blog/the-positive-perspective-dr-gottmans-magic-ratio/

On practicing gratitude at home as a family:

http://www.jenniferchristiancounseling.com/relationships/four-ways-to-build-trust-with-your-partner/?preview_id=538&preview_nonce=b7d0d3d768&post_format=standard&_thumbnail_id=542&preview=true

On Susan Heitler’s work on gratitude in marriage:

https://www.psychologytoday.com/blog/resolution-not-conflict/201207/does-gratitude-matter-in-marriage

On Kim Fredrickson’s work on self-compassion:

http://www.jenniferchristiancounseling.com/counseling/self-compassion-is-vital-for-a-healthy-life/