SELF-COMPASSION

SMILE!
Neth

 Founder & Director of the Children & Youth Wellness

Technical & Advocacy Center (CYWTAC), Inc.
 Growth Wellness Director of People4People Career
Solutions
 Certified Life Coach of the Modern Applied Psychology
 Happiness Advocate in the Country
 Developed the “Self-Compassion Coaching Program
(SCCP)” to teach self-compassion skills to adults
 Conducted a Nationwide Research on Self-Compassion
of Carers in the Philippines
 Passionate in Promoting Self-Compassion to Filipino
Carers (Caring for the Carers Training)
 A B C D E F G
l t r r t t l

Alphabet This involves reading aloud the

H I J K L M letters
N of the alphabet from
Edit beginning to end and end to
l r t t r Brain Gym
l lbeginning.
Each letter is accompanied by
O P Q R S T an U action – l is a left arm
raise, r is a right arm raise
Whytdo tit? l r t r r
and t is both arms together.
Alphabet edit connects left and right brain, helps eye co-
ordination and improves visual, auditory and kinaesthetic ability.
V WX Y Z
t l l l r
Let’s Get Into Business!
TARGET OF
INVASIONS
IKARIA, GREECE
PEOLE IN IKARIA ARE
FORGETTING TO DIE!
One third of the island’s
population lives to be more
than 90-115 years old

Not even ¼ of the population

have terminal illnesses!
• The importance of close family ties and involvement in faith-based
communities. Ikarians make an effort to stay closely connected to their
families and neighbors, and the elderly play significant roles in the
community.

• They dance to celebrate (even the little

successes!)

• Sip “wine” with others after a day’s work!

Secrets?
• They take NAPS!

• Passion and outlook on life. • They walk (average of 3kms

• “Do not want more than what you really need. per day!
If you envy others, that can only give you
stress”
• They “make love” with their partners
everyday!
Relationships
Outlook on life
ESSENTIALS OF LIFE!
Exercise/movements

Rest
Affection Passion
Things we usually take for granted!

Working Too Much!

Giving Too Much for others!
Filipinos are Naturally
Compassionate!
compassion

KAHABAGAN
AWA
MALASAKIT
 8 Classic Filipino Traits and Characteristics

Generosity
Hospitality Love &
Care
Respect
Fellowship
Helpfulness

Strong Family Strong Work Ethic

Ties
SELF-COMPASSION

Compassion directed
INWARDS
Realizations

 Many people become so busy with life that they

forget to truly LIVE IT!
 That they spent many years looking for money;
but use the money to restore their health.
 They give their ALL that in the end, they
depleted themselves—especially their HEALTH,
ENERGY & BEAUTY!
TRIVIA!

You are a CANDIDATE

for Burn-out
!
 Burnout

Severe reaction to stress

in work environment;
results in physical
and emotional depletion.
Consequences of Burn-Out!

 Health Consequences
 Emotional Consequences
 Irritability

 Emotional Break-downs
 Difficulty Focusing on important matters
 DIFFICULT PERSON!

Pass -on NEGATIVITIES around!

Children are EMOTION CONDUCTORS!
The Challenge

TAKE CARE OF YOURSELF

HOLISTICALLY!
Why Self-Compassion?

 Positive correlation between self-compassion

and psychological well-being.
 People who have self-compassion also have
greater social EQ, happiness, and overall life
satisfaction.
 Self-compassion has also been shown to
correlate with less anxiety, depression, shame ,
and fear of failure.
The HEART of Self-Compassion
Micro Self-Care
(Bush 2015)

• Bite-sized self-care strategies to weave throughout the working day to:

• Revive, energise, refresh
• Ground, centre
• Be present, attuned, body-mind awareness
 So What Do I Do?
2 minutes
5 minutes
 Breathe  Listen to music
 Stretch
 Have a cleansing cry
 Daydream
 Chat with a co-worker
 Take your stress temperature
 Sing out loud
 Laugh
 Jot down dreams
 Doodle
 Step outside for fresh air
 Acknowledge one of your accomplishments
 Enjoy a snack or make a
 Say no to a new responsibility
cup of coffee/tea
 Compliment yourself
 Look out the window
 Spend time with your pet
 Share a favorite joke
So What Do I Do?
10 minutes
 Evaluate your day
 Write in a journal
 Call a friend
 Meditate
 Tidy your work area
 Assess your self-care
 Draw a picture
 Dance
 Listen to soothing sounds
 Surf the web
 Read a magazine
30 minutes
 Get a massage
 Exercise
 Eat lunch with a co-worker
 Take a bubble bath
 Read non-work related
literature
 Spend time in nature
 Go shopping
 Practice yoga
 Watch your favorite
television show
CUT the NEGATIVITIES
around!
(Principle of Reduction!)
 Take it easy~!
(Don’t take other people’s
opinion of you too seriously!)
(Principle of Calmness)
Ask for Help~!
(Principle of
Humility)
Notice your little
successes!
Celebrate~!
(Principle of Celebration)
 Indulge~!
(Principle of Enjoyment)
Principle of Diversions

 Music
 Hobbies
 Play
 Love LEARNING! Something New
 Take a Vacation!
CAREER-FAMILY-
RECREATION
(Principle of Balance)
10 Commandments to
balancing life & work
1
2
3
4
5
6
7
8
9
10
1

LIFE LESSON: YOU CANNOT FORCE

EVERYBODY /ANYBODY TO LOVE YOU!
2

LIFE LESSON: In Building Relationships, it’s best to DO

YOUR PART first! Reach-out!
3

LIFE LESSON: Genuine Feelings, though difficult to

express, should be said!
4

LIFE LESSON: Life must GO ON!

5

LIFE LESSON: You are NOT IN CONTROL ALL THE

TIME!
6

LIFE LESSON: It’s best to go beyond the superficials!

7

LIFE LESSON: Cognitive Assessment is a must!

8

LIFE LESSON: Know WHEN and WHAT to give!

9

LIFE LESSON: WAIT until you’re READY..DON’T

RUSH!
10

LIFE LESSON: PATULOY NA UMIBIG, HAYAAN ANG

UMIIBIG AT AMINING IIBIG KA RIN!
WAG NAMAN