"What Would I Say to a Friend?" Technique
The "What would I say to a friend?" technique activates self-compassion by imagining how you would supportively respond to a friend facing your current situation, then applying that same kindness to yourself within 3-6 minutes of practice.
πŸ•‘Takes
3-6 min
Self-Compassionate Scripting
Self-compassionate scripting involves writing supportive, empathetic dialogue directed toward yourself during moments of self-criticism or distress, transforming harsh internal commentary into healing conversation that reduces anxiety and builds emotional resilience within 5-10 minutes of practice.
πŸ•‘Takes
5-10 min
Name Your Inner Critic and Inner Coach
Naming your inner critic and inner coach involves creating distinct personas for negative self-talk and supportive internal dialogue, enabling conscious choice between harsh judgment and compassionate self-support within 5-10 minutes.
πŸ•‘Takes
5-10 min for initial naming, 2-3 min for daily practice
Affirmations
Affirmations involve regularly repeating positive, intentional statements about yourself and your capabilities to reshape negative thought patterns and strengthen self-esteem through neuroplasticity-based conditioning within 3-5 minutes daily.
πŸ•‘Takes
1-5 min
Setting Boundaries
Learn to define clear personal limits and communicate them effectively to reduce anxiety, prevent emotional overwhelm, and create healthier relationships through structured boundary-setting techniques.
πŸ•‘Takes
10-20 minutes for initial practice
Say No Without Guilt
Saying no without guilt is a powerful boundary-setting skill that protects your mental energy while creating authentic relationships built on mutual respect rather than obligation. This essential practice transforms people-pleasing patterns into confident decision-making that honors both your needs and others' dignity.
πŸ•‘Takes
5-10 minutes
Practice Assertive Communication
Assertive communication is a transformational skill that builds authentic relationships through honest, respectful expression of your needs and boundaries. This essential practice replaces people-pleasing patterns and communication anxiety with confident self-advocacy that strengthens both personal integrity and professional relationships.
πŸ•‘Takes
10-20 minutes