The Power of Self-Compassion by Welford, Mary -- Read -- Imperial Library of Trantor

Index

Contents Foreword Introduction

How to Use This Book

Self-Confidence Is Something We Build and Maintain, Not Something We Have

Where Does It All Start? The First Secret of Building Self-Confidence: Beware of Your Own Undermining The Second Secret of Building Self-Confidence: Self-Compassion Conclusions

Understanding the Impact of Evolution on Us

Our Emotion Regulation Systems Creating and Maintaining Balance: Physiotherapy for the Brain Conclusions

How and Why We Undermine Ourselves and How Compassion Can Help

How Shame Undermines Our Self-Confidence How Overstriving and Perfectionism Can Undermine Our Self-Confidence How Self-Criticism Undermines Our Self-Confidence Hope in the Shape of the Brain’s Amazing Abilities Conclusions

Making Sense of Our Experiences

Our Influences: Nature and Nurture Key Concerns and Fears Coping Strategies and Their Consequences Putting All the Elements Together: A Formulation Conclusions

What Is Compassion?

Traditional Views of Compassion The Compassionate-Mind Approach to Compassion Compassionate Attributes How Compassionate Attributes and Skills Fit Together How to Gain Compassionate Attributes and Skills Conclusions

Obstacles to the Development of Self-Compassion

Ten Thoughts That Interfere with Practicing Self-Compassion Emotional Obstacles to Experiencing Self-Compassion Environmental Obstacles to Building Self-Confidence Negotiating the Obstacles to Self-Compassion Conclusions

Preparing for Compassion Using Mindfulness

Mindfulness Problem Solving Common Difficulties with Mindfulness Exercises How to Develop a Mindfulness Self-Practice Conclusions

Further Preparation for Compassion

Developing Your Soothing System Conclusions

Developing Your Compassionate Mind

Developing Different Aspects of Your Compassionate Mindset Conclusions

Using Compassionate Thinking in Response to Your Own Undermining

Understanding Your Thinking and the Views You May Hold How You Can Recruit Your New Brain to Assist You Generating Compassionate Alternative Thoughts and Images Chair Work Conclusions

Compassionate Letter Writing

Guidelines for Compassionate Letter Writing Guiding Principles for Compassionate Letters Compassionate Letter-Writing Practices Reviewing Your Compassionate Letters Adaptations to Compassionate Letter Writing Conclusions

Taking Action with Compassionate Behavior

Generating Personal Goals and Breaking Them Down into Manageable Steps Preparing to Take Action Doing and Reviewing Conclusions

Additional Strategies to Help Build Your Self-Confidence

Assertiveness Strategies Making Seemingly Small Behavioral Changes Savoring Positive Experiences Acceptance Using Self-Compassion to Guide Your Day Using Self-Compassion in Difficult Situations Conclusions

Reflections and Future Directions

Looking at Your Life as a Story of Strength and Resilience Developing a Template for Self-Practice Final Thoughts

Resources

Further Reading Organizations and Websites

References

Introduction Chapter 2 Chapter 3 Chapter 5 Chapter 7 Chapter 9 Chapter 10 Chapter 11 Chapter 13