PAGULAYAN, Vann Andrei F.

IPC 3 Group 1

Step 1: Choose a difficult life situation

Unable to catch up with school due to multiple stressors.

Step 2: Yin self-compassion actions

Regarding your current difficult situation (identified in Step 1), come up with at least one self-
compassion action for each of the three aspects of yin self-compassion in the first column of the table
provided below. Write your answers in the action columns.

Validating: What is one thing that can you say to yourself to validate your feelings?

Comforting: What is one thing that you can do to take care of your emotional needs?

Soothing: What is one thing that you can do to make yourself feel physically calmer and more at ease?

Step 3: Yang self-compassion actions

Regarding your current difficult situation (identified in Step 1), come up with at least one self-care
activity for each of the three aspects of yang self-compassion in the second column of the table shown
below. Write your answers in the action columns.

Protecting: What is one thing that can do to stop others from hurting you or to stop the harm that you
are inflicting on yourself?

Providing: What is one thing that you can do to give yourself what you need?

Motivating: How can you motivate yourself with kindness, support, and understanding, rather than
criticism?

Yin Self Compassion Yang Self Compassion

Aspect Action Aspect Action
Comforting Drink some water and Protecting Try to nibble through
focus on breathing. requirements earlier
Learn to ask for help, and establish a
admitting faults and schedule to study.
allowing yourself to be
vulnerable.
Soothing Do breathing exercises, Providing Recognize that you’ve
Listen to music you put in the work despite
love. how “lacking” you may
feel with how you’re
faring.
Validating It’s okay to be lost, give
yourself time to
recollect your
mentality and push
through.
Motivating It’s okay to feel being
lost, just take your time
and baby steps your
way out of stressful
predicaments.