Ten components of being compassionate to yourself:

1. Self-friendship: treat yourself at least as well as you would treat a friend who is going through the same situation

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2. Worthiness: remember that you have value (as all people do), and that your happiness and preferences matter.

3. Self-talk: notice when you are saying something mean to yourself (aloud, or in your head), and rephrase it in a gentler, kinder, more considerate way.

4. Connectedness: reflect on the fact that, whatever challenge you are facing, there are others who are also facing a similar challenge. You are not alone in your pain.

5. Change: note that everything changes with time. If you are dealing with feelings that are difficult to stand at this moment, they will subside. This too shall pass. Things are usually not as important or permanent as they seem to us in the moment that we are focused on them.

6. Self-empathy: orient towards yourself with tenderness, understanding and compassion, especially when you are suffering. Take on the perspective that you would towards a child or loved one that was hurting.