This worksheet is a guide to help you practice
self-compassion, which means treating yourself with the same kindness and care that you would show to a good friend. Since these questions are about your personal feelings and experiences, there is no single "correct" answer. However, I have provided example answers below to show you how you might fill this out if you were feeling stressed or upset.
Here are sample responses for each section:
1. Think of a situation that you are struggling with or being hard on yourself about. Write a few sentences about the situation:
> "I didn't do as well as I hoped on my math test yesterday. I feel really stupid because I studied for hours, but I still made careless mistakes. I keep telling myself that I’m just not smart enough for this class."
2. What is one thing you can do to comfort yourself emotionally?
> "I can call my best friend and talk about how frustrated I feel, or I can listen to my favorite calming playlist to help lower my anxiety."
3. What is one thing you can do to make yourself physically comfortable?
> "I can take a warm shower, wrap myself in a soft blanket, and drink a cup of hot tea to help my body relax."
4. Write down one thing you can do to protect yourself from harm either from others or from your own self:
> "I will stop scrolling through social media where people are posting their perfect grades, because comparing myself to them makes me feel worse. I will also remind myself that one bad grade does not define my entire future."
5. Think of something that you need. What can you do to give this to yourself?
> "I need rest. Instead of staying up late to re-read the whole textbook tonight, I will give myself permission to go to bed early so I am fresh for tomorrow."
6. What can you say to yourself to motivate yourself with kindness and encouragement instead of through criticism and negative self-talk?
> "Instead of saying 'You are so lazy and dumb,' I will say: 'It’s okay to make mistakes. You worked hard, and this is just one moment in time. You can learn from this and try again next time.'"
Final Answer:
The worksheet requires personal reflection, so the "answer" depends on your specific situation. The examples above demonstrate how to respond with kindness rather than criticism. To complete the task, write your own honest thoughts in the spaces provided, focusing on soothing your emotions, caring for your body, and speaking to yourself gently.
Parent Tip: Review the logic above to help your child master the concept of group therapy worksheet for adults.
