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<speak> <emphasis level="strong">Practicing self-compassion</emphasis><break strength="x-strong"/> <break strength="x-strong"/> Carefully read the examples below. Begin to bring more of these simple actions into your life.<break strength="x-strong"/> The goal is not only to do them, but also to reflect on where you might be feeling stuck with some FBRs, to be curious about where those FBRs might be coming from, and gently begin to address them through an engaged self-compassion practice.<break strength="x-strong"/> <emphasis level="strong">Self-Compassion – Practice noticing and addressing blocks to these simple suggestions</emphasis><break strength="x-strong"/> Pay caring attention to yourself, be gentle, compassionate, and warm towards yourself as often as possible. Practice doing so especially if threat is high.<break strength="x-strong"/> Ask yourself, how can I take care of myself right now? Don’t judge yourself, nurture yourself.<break strength="x-strong"/> When challenge arises, be present to it instead of avoiding it. Practice distress tolerance, following the compass of “challenging but not overwhelming”. A more detailed description of distress tolerance can be found in the self-compassion video, as well as in the lessons of session 2, which focus on helpful ways of being with our emotions.<break strength="x-strong"/> Engage with various meditation practices that nourish you.<break strength="x-strong"/> Engage in physical exercise that supports you, such as Yoga, nature walks, dance or any other form of activity you are familiar with that brings you support and alignment.<break strength="x-strong"/> Explore new and interesting methods towards practicing different ways of self-care.<break strength="x-strong"/> Plan for fun activities after work; socializing, sharing laughs with a friend, celebrating something you’ve done well. Identify the things that nourish you and actively schedule more of them in your calendar.<break strength="x-strong"/> Take time to appreciate the good things in your life, find 3 things to be grateful for every day. Make this a daily practice, journal about it.<break strength="x-strong"/> <break strength="x-strong"/> </speak>