Episode 5: The Power of Self-Compassion: A Life-Changing Practice You Can Start Today

Welcome, lovely. If you’ve ever found it difficult to actually be kind to yourself—especially when life feels overwhelming—you’re not alone. Self-compassion can feel like one of those abstract, lovely-sounding concepts that are nice in theory… but impossible in practice.

In this episode of The Overwhelm Edit, we’re diving into what self-compassion really means, why it’s so powerful, and—most importantly—how to practise it in a way that feels grounded, tangible, and life-changing.

Whether you’re navigating burnout, battling your inner critic, or just longing for a little more ease in your day-to-day life, this episode will give you the tools you need to turn self-compassion into a habit you can return to—again and again.

Why Self-Compassion Feels So Hard (and Why It Matters More Than Ever)

Let’s be honest: self-compassion doesn’t always come naturally. Many of us feel undeserving of our own kindness. We think we should have done more, been better, achieved something else by now.

But here’s the truth: self-compassion isn’t something you have to earn. It’s something you can practise—even if your inner voice is full of “shoulds.”

And the benefits? They’re incredible. When you can meet yourself with compassion (especially in tough moments), it shifts everything—from the way you process stress to the way you speak to yourself when things go wrong.

Self-Esteem vs. Self-Worth: Why the Difference Matters

A big reason self-compassion feels difficult is because many of us confuse self-worth with self-esteem.

Self-esteem is based on how others see you—your achievements, your validation from the outside world. It’s tied to results, success, and often, perfectionism. The problem? It’s inconsistent.

Self-worth, on the other hand, is internal. It’s the deep knowing that you are inherently worthy of love, belonging, and kindness—regardless of performance.

And here’s the magic: practising self-compassion boosts your self-worth. It creates a beautiful, self-fulfilling cycle where your internal sense of value gets stronger each time you choose kindness over criticism.

Start Here: How to Check In With Your Sense of Self-Worth

Before we jump into the “how,” take a moment to reflect:

If your self-worth was a thermometer, where would the needle be right now?
Green = strong and steady
Amber = a bit rocky
Red = low and shaky

You might even rate it out of 10. Doing this gives you a helpful baseline—and a chance to notice shifts as you begin to practise self-compassion more intentionally.

The 3 Core Pillars of Practising Self-Compassion

So how do we actually do self-compassion? Here’s the practical, three-step framework:

1. Mindfulness: Notice the Moment

The first step is awareness. Self-compassion starts when you recognise that a moment is difficult. That you’re struggling. That something feels overwhelming or painful.

This is mindfulness—noticing without judgement. Without this awareness, it’s impossible to know when or how to extend compassion.

2. Shared Humanity: You Are Not Alone

Next, remember this: this is hard because it’s hard. Not because you’re doing something wrong.

Acknowledging our shared human experience allows us to feel less isolated in our suffering. Everyone has difficult moments. You are not broken. You are human.

3. Kindness: A Deliberate Act of Care

Finally, meet yourself with deliberate, purposeful kindness.

This might be:

• A gentle affirmation: “I am learning to be kind to myself.”

• A self-soothing gesture: hand on your heart, massaging your shoulders, rubbing your jaw.

• A breath practice or grounding tool like the APEX method.

These small, deliberate actions help regulate your nervous system, lower stress hormones, and make self-compassion feel safe.

Accessible Affirmations That Actually Work

Some affirmations feel empowering—but only when we’re in the right headspace. When you’re in a difficult moment, it’s okay to keep it simple and gentle.

Try these:

• “I am learning to practise self-compassion.”

• “I am learning to forgive myself.”

• “I am learning to accept my humanity.”

They may not sound flashy—but they work. Your nervous system can absorb them, and that’s what allows change to begin.

What Does Self-Compassion Look Like in Action?

You already practise compassion… just not always for yourself.

Think about what you’d do if a friend were struggling. You’d listen. You’d hug them. You’d say something soothing. You’d offer time, love, and understanding.

Self-compassion is about learning to do the same—for you. It’s not vague. It’s specific. It's a process. And when you repeat that process, you teach your brain to respond with softness instead of shame.

This Isn’t Toxic Positivity. It’s Neuroscience.

Let’s be clear—this isn’t about pretending everything is fine. It’s not about rose-tinting hard moments.

Self-compassion is a powerful, evidence-backed way to shift how you experience challenges, not erase them.

Studies from the field of positive psychology show that practising self-compassion, self-worth, and gratitude can rewire your thinking within weeks. Your emotional resilience grows. Your internal narrative changes. And your capacity for joy and ease expands.

Train Your Mind Like a Puppy

One of my favourite metaphors from yoga philosophy is this: your mind is like a puppy.

It wants to wander. It wants to chew on things. It needs guidance.

Self-compassion is a way of gently training your mind to treat you with care. You’re not broken—you’re just untrained in this skill. But like any skill, with practice, it becomes natural.

The more you show up for yourself—especially in moments of difficulty—the more your brain learns that you are safe, worthy, and loved.

Need Help Navigating Overwhelm? Start With This Free Guide

If you’re finding it hard to even begin creating space for self-compassion, I’ve got something to help.

Download my free guide: 5 Ways to Beat Overwhelm

Inside, you’ll find simple, effective strategies to regain a sense of calm and clarity—no matter how full your plate is. It’s the perfect first step if you’re craving more ease, rest, and presence in your life.

Your Turn: How Will You Practise Self-Compassion Today?

So, which affirmation speaks to you?

How might you recognise your next difficult moment as a cue to show up for yourself—with compassion instead of criticism?

I’d love to hear how this lands for you. Send me a message or tag me on Instagram @drsaralouwylie. Let's rewrite this story of overwhelm—together.

Listen to the full episode on Spotify, Apple Podcasts or wherever you get your podcasts!