What do you do when a friend is going through a tough time? You probably try to comfort them by listening and maybe offering some comforting words. But what happens when you’re the one struggling? Usually, we’re not as kind, forgiving, or accepting. Sometimes, we can be downright harsh to ourselves.

Self-compassion is a practice in which we learn to be a better friend to ourselves—to become an inner ally rather than an inner enemy. Over the past 20 years, there’s been an avalanche of research showing that self-compassion can lead to numerous physical and mental health benefits, including reductions in anxiety, depression, stress and increases in life satisfaction, happiness, connectedness, and self-confidence.

To delve into the research and understand self-compassion better, I spoke with Dr. Chris Germer, a clinical psychologist who’s been at the forefront of integrating mindfulness into psychotherapy since the mid-1990s. A world-leading authority on self-compassion, Dr. Germer has trained tens of thousands of people in Mind Self-Compassion, an 8-week course he created with Dr. Kristin Neff in which they lead a group of 8 to 25 participants through the program for several hours each week, plus a half-day meditation retreat.

The Mindful Self-Compassion course has been shown to cultivate self-compassion, leading to reduced levels of stress and anxiety. The course also enhances emotional resilience, promoting better coping mechanisms and overall mental well-being. Most participants report other benefits, including improved self-esteem and greater self-awareness, which helps foster a positive outlook on life and better relationships.

Learn more about Dr. Germer’s work at www.chrisgermer.com.