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<speak> In order to be compassionate in the way we think, try and change your negative self-talk into a more positive and compassionate one. <break strength="x-strong"/> Most of us would never speak to people we care about in the same harsh tone we too often use with ourselves. <break strength="x-strong"/> Developing a self-compassionate inner voice will enable us to respond with kindness, understanding and by being supportive.<break strength="x-strong"/> An effective way to develop self-compassionate ways of thinking is to maintain a compassionate thought diary.<break strength="x-strong"/> The diary guides you through how to put your self-critical thoughts out on paper, and how to bring a more compassionate perspective to whatever you are dealing with.<break strength="x-strong"/> In a thought diary, you may first explore your self-critical thinking.<break strength="x-strong"/> You may identify self-critical thoughts as well as your nonverbal behavior. You may then examine its impact on your feelings.<break strength="x-strong"/> To take a compassionate approach, you may think how you would respond to a friend who is experiencing similar emotions and being extremely self-critical. <break strength="x-strong"/> You may also think of alternate ways to respond to the situation thereby triggering more balanced and compassionate thinking. You may ask yourself: What does the compassionate part of me want to say to the self-critical part?<break strength="x-strong"/> Further, Think of ways to cope with the problem and take care of yourself.<break strength="x-strong"/> These will help to take a compassionate perspective towards the situation. <break strength="x-strong"/> Finally you may examine a self-compassionate thought that you would like to replace with your self-critical thoughts and <break strength="x-strong"/> Re-rate the degree of belief in the critical thoughts.<break strength="x-strong"/> <break strength="x-strong"/> Following through the thought diary is likely to decrease the degree of belief in initial self-critical thoughts.<break strength="x-strong"/> </speak>