Self-Compassion Practices and Programs: What Research Shows
Self-compassion practices and courses such as Mindful Self-Compassion aim to reduce harsh self-criticism; here is what the trials and reviews show, their limits and who should take care.
Content last updated . This page has not been medically reviewed.
Self-compassion practices train people to respond to their own difficulties with understanding instead of harsh self-judgment. Reviewers note that self-compassion interventions were developed to explicitly target self-criticism, which is linked to psychological distress and poorer outcomes in therapy. [1] Some are short guided exercises. Others are structured courses, such as the Mindful Self-Compassion (MSC) program, an 8-week workshop designed to train people to be more self-compassionate. [2] This page covers the practices and the research; broader programs such as compassion-focused therapy are on compassion-focused and self-compassion programs.
What the practices involve
The sources read for this page describe the format more than the exercises. In one trial, students listened to recorded Mindful Self-Compassion exercises, discussed in groups how to apply them to everyday struggles, and used the recordings as homework. [3] A questionnaire called the Self-Compassion Scale, used in one trial of MBSR, has subscales that include common humanity and mindfulness. [4] Kind-feeling practices such as loving-kindness and compassion meditation are related but are a separate family. There is no step-by-step routine here because no source read gives one, and these programs have mostly been tested as group courses or guided recordings.
What research shows
| Question | What the source found | Strength of evidence |
|---|---|---|
| Does it reduce depression, anxiety and stress? | A meta-analysis of 56 randomized trials found small to medium effects right after the intervention and small effects at follow-up for depression and stress. The overall risk of bias was high, and few trials used active controls. [5] | Promising but limited |
| Does it reduce self-criticism? | A review of 19 trials (1,350 people) found a medium reduction in self-criticism versus controls, larger for longer programs and when compared with passive controls rather than active ones. [1] | Promising but limited |
| Do compassion programs change self-compassion and mood? | A meta-analysis of 21 trials (1,285 people) found gains in self-reported self-compassion (d = 0.70) and reductions in depression (d = 0.64) that held when active controls were included, but the evidence relied mostly on small studies. [6] | Promising but limited |
| Does MSC itself work? | In a randomized trial of 52 community adults, MSC beat a waitlist on self-compassion, mindfulness and well-being, with gains kept at 6 months and 1 year. [2] | Promising but limited (small, waitlist) |
| Is it better than another active approach? | In a three-session trial of 81 students, MSC and the Attention Training Technique both reduced anxiety and depression symptoms, and gains held at 6 months. [3] | Insufficient evidence of a difference |
| What about university students? | A 2026 review of 11 trials (803 students) reported lower anxiety and depression with self-compassion interventions than control conditions. [7] | Promising but limited |
| Does mindfulness training or a medicine change self-compassion? | In 198 adults with anxiety disorders, MBSR did not improve self-compassion more than escitalopram, and both improved over time. [4] | Insufficient evidence |
Notes on reading these results. The MSC trial included 25 people in the treatment group and 27 on the waitlist, and the pilot was about 95% female, so it says little about other groups. [2] Most of these trials were small. Self-compassion trials cannot be blinded, so expectation can influence self-reports, and most measures are questionnaires rather than objective outcomes.
Benefits and limits
The evidence suggests self-compassion training can lower self-criticism and modestly improve mood measures in many groups, with the strongest comparisons against waitlists. [1][5] Evidence against active comparisons is thinner. [5] It is not established as a treatment for depression, anxiety or trauma, and it should not replace therapy or medicine you have been prescribed. NCCIH advises against using meditation to replace conventional care. [8]
Choosing a course
Ask about the leader's training and experience, as NCCIH advises, and about whether the program has been tested in trials. [8] See standards for mindfulness teachers. For other mindfulness-based programs see MBSR, MBCT and structured programs.
Frequently asked questions
What is Mindful Self-Compassion?
It is an 8-week workshop designed to train people to be more self-compassionate. [2]
Does self-compassion training reduce self-criticism?
A review of 19 randomized trials found a medium reduction in self-criticism compared with controls, with moderate-quality studies and high heterogeneity. [1]
Is self-compassion the same as loving-kindness?
They are related but separate. A 2014 review of kindness-based meditation, which included loving-kindness and compassion practices, also measured self-compassion as an outcome. [11]
Can I practice it alone?
Some trials used recordings and home practice alongside group discussion. [3] No source read tests unguided solo practice, so evidence for it is insufficient.
Does it replace therapy?
No. In trials it was compared mostly with waitlists, and evidence against active treatments is limited. [5]
More details: evidence, limits and cautions
The details behind this page: cautions, limits of the evidence and where sources disagree. Open any note to read it.
Safety and who should take extra care
Proper evidence not found on harms specific to self-compassion programs: a PubMed search for adverse effects of compassion training turned up no usable review. The general picture for meditation is that a review of 83 studies found an adverse event prevalence of 8.3%, most commonly anxiety and depression. [9] People with trauma, an eating disorder or intense shame may find self-focused practices uncomfortable, so work with a mental health professional rather than alone. See meditation difficulties and distressing experiences and mindfulness for eating disorders. If practice makes you feel worse, stop. In a crisis in the United States, call or text 988. [10]
References
- Wakelin KE, Perman G, Simonds LM. Effectiveness of self-compassion-related interventions for reducing self-criticism: A systematic review and meta-analysis. Clin Psychol Psychother. 2022. Read 2026-10-22.
- Neff KD, Germer CK. A pilot study and randomized controlled trial of the mindful self-compassion program. J Clin Psychol. 2013. Read 2026-10-22.
- Haukaas RB, et al. A Randomized Controlled Trial Comparing the Attention Training Technique and Mindful Self-Compassion for Students With Symptoms of Depression and Anxiety. Front Psychol. 2018. Read 2026-10-22.
- Baker AW, et al. Effects of MBSR and escitalopram on self-compassion in anxiety disorders. J Psychiatr Res. 2026. Read 2026-10-22.
- Han A, Kim TH. Effects of Self-Compassion Interventions on Reducing Depressive Symptoms, Anxiety, and Stress: A Meta-Analysis. Mindfulness (N Y). 2023. Read 2026-10-22.
- Kirby JN, Tellegen CL, Steindl SR. A Meta-Analysis of Compassion-Based Interventions: Current State of Knowledge and Future Directions. Behav Ther. 2017. Read 2026-10-22.
- Sobhaninia M, et al. The role of self-compassion interventions in reducing anxiety and depression among university students: a systematic review and meta-analysis. BMC Psychol. 2026. Read 2026-10-22.
- National Center for Complementary and Integrative Health. Meditation and Mindfulness: Effectiveness and Safety. Read 2026-10-22.
- Farias M, et al. Adverse events in meditation practices and meditation-based therapies: a systematic review. Acta Psychiatr Scand. 2020. Read 2026-10-22.
- 988 Suicide & Crisis Lifeline. 988lifeline.org. Read 2026-10-22.
- Galante J, et al. Effect of kindness-based meditation on health and well-being: a systematic review and meta-analysis. J Consult Clin Psychol. 2014. Read 2026-10-22.