The most impactful messages during your cancer survivorship are often the ones you tell yourself. But being patient with our worry, managing the expectations we set for ourselves, and tolerating the discomfort of our sadness is hard work. Join us as we discuss the power of self-compassion and ways you can cultivate a more gentle and forgiving relationship with yourself. Let’s Talk About It.

1. SELF-
COMPASSION
AN INTELLIGENT RESPONSE TO PAIN
Julie Larson, LCSW - www.julielarsonlcsw.com

2. “This just isn’t like me”
• Fear
• Sadness
• Guilt
• Anger
• Emotional numbness
• Uncertainty
• Worry
• Pressure
Normal Emotional Response to Cancer
Julie Larson, LCSW - www.julielarsonlcsw.com

3. Our own Harsh Voice
• There is discomfort in depression, anxiety,
loneliness, spinning thoughts
• Our own thoughts (voice) can be harsh when we
have hard moments.
• “Why can’t I get it together?!”
• “Other survivors I know are making decisions
with more ease.”
• “I’m annoyed with myself for feelings so
emotionally tired”
• “There is something wrong with me.”
• “I’m overwhelming everyone around me”
• “What if I have a recurrence?”
• ”I will be all alone”
Julie Larson, LCSW - www.julielarsonlcsw.com

4. Self compassion can change
our RELATIONSHIP with
stress by:
• Shifting our perspective
• Transforming the inner
experience
• Reducing isolation
Julie Larson, LCSW - www.julielarsonlcsw.com

5. Review: Stress Response
External Threat
FIGHT Argue,
push away
FLIGHT Isolate,
Avoid
FREEZE Indecision,
Stuck
Internal Threat
(worry or fear)
FIGHT
Self-
criticism,
blame
FLIGHT
Self-
isolation,
numbing
FREEZE
Ruminate,
over-
identify
Julie Larson, LCSW - www.julielarsonlcsw.com

6. Julie Larson, LCSW - www.julielarsonlcsw.com

7. Self Compassion
Strategy One:
THE REALITY CHECK
• Many factors led to this
discomfort which are
out of your control.
• This upset is
understandable and
not your fault.
• You didn’t design this
present moment.
Julie Larson, LCSW - www.julielarsonlcsw.com

8. The Power of
The Reality Check
• Disengage with shame
and blame mentality
• BUT take responsibility
for awareness and self-
care
• ”How may I be helpful,
not harmful?”
Julie Larson, LCSW - www.julielarsonlcsw.com

9. Self Compassion Strategy
Two:
The Self-Compassion Break
• Name it to Tame it – “This
is a moment of struggle.”
• Common Humanity –
There are others who are
also struggling right now.
“I am not the only feeling
this much stress.”
• Self-kindness – Touch,
words of comfort,
reassurance, kindness.
Julie Larson, LCSW - www.julielarsonlcsw.com

10. The Power of the
Self-Compassion
Break
• Courageous choice to turn
toward our discomfort with
care and curiosity.
• Research indicates decrease
in depression, reduction of
ruminating thoughts.
• Effective as treatment but
also as prevention
• Changes the tone of the
moment.
Julie Larson, LCSW - www.julielarsonlcsw.com

11. Self Compassion
Strategy Three
The Mindful SEAT
• Sensations: Begin with your
body – 5 senses
• Emotions – What am I feeling?
• Actions – What do I want to do?
How may I be helpful not
harmful?
• Thoughts – What am I thinking
about?
Julie Larson, LCSW - www.julielarsonlcsw.com

12. The Power of
The Mindful SEAT
• Bring sensitivity to how you
are being affected by your
thoughts and feelings.
• Make a courageous choice to
care for yourself differently.
• Acknowledge thoughts and
feelings then take
Compassionate Authority.
“Thank you Mind, I got this
now!”
Julie Larson, LCSW - www.julielarsonlcsw.com

13. Self Compassion
Strategy Four
Loving Kindness
• Shift from harshness and
self-attack to warmth and
understanding.
• Learn a few phrases that
may be of comfort when
you are upset:
• “May I be safe”
• “May I be peaceful”
• ”May I be protected”
• “May I be happy”
• “May I be loved”
Julie Larson, LCSW - www.julielarsonlcsw.com