psyche
Self-Compassion Improvement
Self-Compassion Improvement is a psyche-related wellness effect involving greater compassion toward oneself. It describes a change in how a person relates to themselves, rather than compassion directed toward other people.
Self-Compassion Improvement describes a psyche-related wellness effect centered on compassion toward oneself.
These are research findings, not promises. Most options have little evidence, and results differ from person to person.
What may help
What studies found for each option, best evidence first.
20 options:6 some evidence1 mixed1 not enough evidence1 not tested in people9 personal stories only2 no benefit found
Mindfulness MeditationpracticeSome evidence it helpsSize of effect: Medium
Some human studies found a benefit. More research could change this.
13 of 14 studies found a benefit; 1 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis whose designs were not recorded found increased self-kindness, one aspect of self-compassion. A review also reported improved self-compassion after training among 100 participants.
Open the Mindfulness Meditation pageAcceptance and Commitment Therapy (ACT)practiceSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
7 of 8 studies found a benefit; 1 found none. Strongest study: a pooled analysis of several trials.
Reviews report improvements in self-compassion, including one account of longer-term improvements alongside reductions in depression, anxiety, and stress. Findings differ between groups, ranging from negligible contrasts to large gains in selected samples.
Open the Acceptance and Commitment Therapy (ACT) pageMeditationpracticeSome evidence it helpsSize of effect: Medium
Some human studies found a benefit. More research could change this.
All 8 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
A review of an intervention involving 17 parents reported improvements in mindfulness skills and self-compassion. Another review described greater insight into personal beliefs and values among leaders, rather than a measured change in self-compassion.
Open the Meditation pageYogapracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 3 studies with a clear result found a benefit. Strongest study: a systematic review of studies.
A review reported increased self-compassion and perceived coping resources alongside reductions in post-traumatic stress, depression, and anxiety symptoms. In a separate study of 12 people, body satisfaction increased and the number of body parts reported with dissatisfaction decreased from pre-test to post-test in the yoga group; the control group had no significant changes.
Open the Yoga pageHatha YogapracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 5 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
A randomized trial involving 79 people with IBS found improved self-compassion in the treatment group in a per-protocol analysis. A review of studies whose designs were not recorded found improvement in one of two studies assessing self-compassion.
Open the Hatha Yoga pagePsychotherapypracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 3 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
In a trial, the proportion of clients in GPM who responded to self-criticism with self-compassion increased from 2/27 at time 1 to 14/27 at time 2 (significant effect at the level of alpha = 0.001).
Open the Psychotherapy pageLoving-Kindness Meditation (Metta)practiceMixed resultsSize of effect: Not known
Studies disagree: some found a benefit, others found none. Do not count on it.
7 of 11 studies found a benefit; 4 found none. Strongest study: a randomized controlled trial.
A review of observational studies found higher scores on the Compassionate Love Scale and Self-Compassion Scale among people practicing loving-kindness meditation. In a separate randomized trial of 74 people, an app-based group showed a self-compassion improvement over time relative to the comparison group.
Open the Loving-Kindness Meditation (Metta) pageBreathworkpracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a non-randomized trial.
A quasi-experimental study in 46 healthy participants found self-acceptance rose from 24.05 to 27.85.
Open the Breathwork page
Comparing practices
- Mindfulness MeditationSome evidence it helpsSize of effect: Medium10 trials
- Acceptance and Commitment Therapy (ACT)Some evidence it helps5 trials
- MeditationSome evidence it helpsSize of effect: Medium7 trials
The expert view shows every study, dose protocol and source.
What may help
Linked to improving it20 listedStart here
Most likely to help, from the evidence we have
- →PracticesAcceptance and Commitment Therapy (ACT)CertaintyMediumSourceRCT8 other sources
Reviews report improvements in self-compassion, including one account of longer-term improvements alongside reductions in depression, anxiety, and stress. Findings differ between groups, ranging from negligible contrasts to large gains in selected samples.
Who was studied
- People with a condition
- Anxiety Disorder
- Coronary Artery Disease
- Depression
- Heart Disease
- Heart Failure
- Stroke
Open Acceptance and Commitment Therapy (ACT)Study result
ACT appeared effective across ... psychological flexibility and self-compassion ...
- →PracticesMindfulness MeditationCertaintyMediumSourceRCTModerate effect15 other sources
A pooled analysis whose designs were not recorded found increased self-kindness, one aspect of self-compassion. A review also reported improved self-compassion after training among 100 participants.
How big is the effect
Moderate effectA clear difference on average.
Who was studied
- Healthy people and patients
- Anxiety Generalized
- Depression
Open Mindfulness MeditationStudy result
self-kindness (SMD = 0.57; 95% CI: 0.30 to 1.12) — self-kindness scales are scored so higher = better; specific instrument not named in paper
- →PracticesMeditationCertaintyMediumSourceRCTModerate effect9 other sources
A review of an intervention involving 17 parents reported improvements in mindfulness skills and self-compassion. Another review described greater insight into personal beliefs and values among leaders, rather than a measured change in self-compassion.
How big is the effect
Moderate effectA clear difference on average.
Who was studied
- Healthy people and patients
- Breast Cancer
- Diabetes
Open MeditationStudy result
The intervention improved mindfulness skills and self-compassion in parents.
- →PracticesLoving-Kindness Meditation (Metta)CertaintyMediumSourceClinical12 other sources
A review of observational studies found higher scores on the Compassionate Love Scale and Self-Compassion Scale among people practicing loving-kindness meditation. In a separate randomized trial of 74 people, an app-based group showed a self-compassion improvement over time relative to the comparison group.
Who was studied
- Healthy people and patients
- Depression
- Heart Disease
- Ptsd
Open Loving-Kindness Meditation (Metta)Study result
LTPs scored higher on the Compassionate Love Scale, Stranger-Humanity Version (p = 0.01), and Self-Compassion Scale (p = 0.03) (Trautwein et al.)
- →PracticesYogaCertaintyMediumSourceClinical4 other sources
A review reported increased self-compassion and perceived coping resources alongside reductions in post-traumatic stress, depression, and anxiety symptoms. In a separate study of 12 people, body satisfaction increased and the number of body parts reported with dissatisfaction decreased from pre-test to post-test in the yoga group; the control group had no significant changes.
Who was studied
- People with a condition
- Dementia
- Eating Disorder
Open YogaStudy result
reductions in post-traumatic stress, depression, and anxiety symptoms, as well as increases in self-compassion and perceived coping resources
- →PracticesHatha YogaCertaintyMediumSourceClinical5 other sources
A randomized trial involving 79 people with IBS found improved self-compassion in the treatment group in a per-protocol analysis. A review of studies whose designs were not recorded found improvement in one of two studies assessing self-compassion.
Who was studied
- Healthy people and patients
- Ibs
Open Hatha YogaStudy result
two studies assessed self-compassion with significant improvement for one.
- →PracticesPsychotherapyCertaintyMediumSourceClinical4 other sources
In a trial, the proportion of clients in GPM who responded to self-criticism with self-compassion increased from 2/27 at time 1 to 14/27 at time 2 (significant effect at the level of alpha = 0.001).
Who was studied
- Healthy people and patients
Open PsychotherapyStudy result
The second paired-sample McNemar test revealed that the proportion of individuals with self-compassion as an emotion response to self-criticism increased in clients undergoing GPM (significant effect at the level of alpha = 0.001). Table 2B: GPM 2/27 at time 1, 14/27 at time 2.
Low probability(11)
- →PracticesBreathworkCertaintyLowSourceClinical2 other sources
A quasi-experimental study in 46 healthy participants found self-acceptance rose from 24.05 to 27.85 (p=0.0003, Cohen's d=0.85).
Who was studied
- Healthy people
Open BreathworkStudy result
self-acceptance improved from 24.05 to 27.85 (p=0.0003, Cohen's d=0.85)
- →PracticesAnusara YogaCertaintyLowSourceAnecdotal1 other source
This effect was mentioned in 4 of 6 YouTube videos discussing it.
- →PracticesFastingCertaintyLowSourceAnecdotal1 other source
This effect was mentioned in 3 of 425 Reddit reports discussing it.
- →PracticesFocused Attention MeditationCertaintyLowSourceAnecdotal1 other source
This effect was mentioned in 7 of 237 Reddit reports discussing it.
- →PracticesGratitude JournalCertaintyLowSourceAnecdotal1 other source
This effect was mentioned in 3 of 196 Reddit reports discussing it.
- →PracticesLaughter Yoga / TherapyCertaintyLowSourceAnecdotal1 other source
This effect was mentioned in 3 of 31 Reddit reports discussing it.
- →PracticesStrength TrainingCertaintyLowSourceAnecdotal1 other source
This effect was mentioned in 3 of 300 Reddit reports discussing it.
- →PracticesYoga NidraCertaintyLowSourceAnecdotal1 other source
This effect was mentioned in 2 of 298 Reddit reports discussing it.
- →PracticesLatin Dance FitnessCertaintyLowSourceAnecdotal1 other source
This effect was mentioned in 2 of 218 Reddit reports discussing it.
- →PracticesVinyasa YogaCertaintyLowSourceTheoretical1 other source
In a qualitative study, participants described yoga as helping them accept themselves and their current physical and mental state.
Who was studied
- Healthy people
Open Vinyasa YogaStudy result
Participants claimed yoga practice helped them accept themselves and their current status both in body and mind; 'Yoga has also helped me to appreciate my body. I have struggled with negative body image'
Very low probability(2)
- →PracticesQigongCertaintyVery lowSourceClinicalTrivial effect1 other source
No human study finding is reported for this outcome, so the available information does not show whether this practice improves self-compassion.
How big is the effect
Trivial effectReal in studies, but too small for most people to notice.
Open QigongWho was studied
- Healthy people
- →PracticesYin YogaCertaintyVery lowSourceClinical2 other sources
A quasi-experimental study of 5 people did not support an improvement in self-compassion (SCS: t(4) = -.23, p= .83).
Open Yin YogaWho was studied
- People with a condition
Practices compared
Practices with at least one trial of their own for this goal. Ranked by how sure the evidence is, then effect size.| Practice | How sure | Effect size | Own trials | What worked in trials |
|---|---|---|---|---|
| Mindfulness Meditation | CertaintyMediumSourceRCT | Moderate effect | 10 trials or pooled analyses | 3–90 min · 1–6×/week · 4–6 weeks |
| Meditation | CertaintyMediumSourceRCT | Moderate effect | 7 trials or pooled analyses | 10–90 min · 1×/week · 4–8 weeks |
| Acceptance and Commitment Therapy (ACT) | CertaintyMediumSourceRCT | 5 trials or pooled analyses | 90–120 min · 1–2.5×/week · 4–8 weeks | |
| Hatha Yoga | CertaintyMediumSourceClinical | 5 trials or pooled analyses | 60–75 min · 1–4.2×/week · 8 weeks | |
| Loving-Kindness Meditation (Metta) | CertaintyMediumSourceClinical | 5 trials or pooled analyses | 5–78 min · 3–3.2×/week · 2–5 weeks | |
| Psychotherapy | CertaintyMediumSourceClinical | 3 trials or pooled analyses | 1×/week · 7–12 weeks | |
| Yoga | CertaintyMediumSourceClinical | 3 trials or pooled analyses | 9 weeks | |
| Breathwork | CertaintyLowSourceClinical | 1 trial or pooled analysis |
What worked in trials: From the smallest to the typical amount in the trials that found this benefit. Not the most anyone did, not a target and not a limit.
How to read the evidence
Evidence tier — overall strength of the evidence for the whole compound
- StrongWell established — backed by strong, consistent human research.
- ModerateSome genuine support, but mostly from small or lower-quality studies. Promising, not proven.
- PreliminaryEarly-stage evidence — a promising hypothesis, not an established effect yet.
- LimitedVery limited evidence — treat this as a hypothesis, not proof.
- InsufficientNot enough good evidence to draw conclusions yet.
Certainty — how sure we can be that the effect is real
- Very highVery sure — strong, consistent evidence
- HighFairly sure — consistent evidence from good studies
- MediumModerately sure — new studies could change this
- LowNot sure — little or mixed evidence
- Very lowVery unsure — almost no usable evidence
Source — where the data comes from
- Meta-analysisPooled analysis of many trials — the strongest evidence
- RCTRandomized controlled trial — a strong human study design
- ClinicalA human clinical study
- Reference knowledgeFrom general health-science or pharmacology references, not a study of this exact claim
- Animal researchStudied in animals, not humans
- Community reportsAggregated user reports — anecdotal signal, not evidence
- TheoreticalMechanism-based reasoning, not yet tested
Study grade — quality of each underlying study (A best, D weakest)
- AHigh-quality — strong, consistent human trials
- BGood — solid evidence with some limitations
- CModerate — limited, small, or mixed-quality studies
- DWeak — preliminary, indirect, or animal-only
Confidence — how strongly the sources back a finding
A 0–100 score from study quality and agreement
Most supplement evidence is graded C–D. Read it as preliminary signal, not proof.
Full write-up
What is it
Self-Compassion Improvement is a psyche-related wellness effect involving greater compassion toward oneself. It describes a change in how a person relates to themselves, rather than compassion directed toward other people. It is not a physical outcome or a treatment for a specific condition. Research has examined this outcome in connection with practices including Meditation, Yoga, Swimming, and Hatha Yoga, including studies involving people with clinical conditions and people whose health status was not specified.
How interventions help
Self-compassion improvement has been explored through both psychological practices and physical activities, but the evidence does not apply equally across all settings. Meditation findings include gains maintained over a year of continuous practice in both training groups, suggesting that ongoing practice was part of the context in which persistence was observed. The available information does not establish a general onset time, dose, or duration for Meditation or the other interventions.
Yoga has been studied in people with clinical conditions, with changes extending beyond self-compassion to post-traumatic stress, depression, anxiety, and perceived coping resources. This makes Yoga relevant when self-compassion is considered alongside broader emotional well-being and coping, rather than as an isolated outcome. Swimming and Hatha Yoga have also been examined in clinical research, but their findings come from more limited intervention contexts.
Gratitude Journal, Ashwagandha, and Anusara Yoga are supported here by anecdotal reports rather than human clinical findings. Those reports can indicate that people have described an experience, but they do not establish how consistently the intervention changes self-compassion or how quickly an effect might appear. Ashwagandha is not marked as requiring daily use, although no timing or persistence information is provided.
Choosing guidance
For a choice supported by clinical research in people, Meditation and Yoga are the main options to consider. Meditation has been studied in people whose health status was not specified, with gains maintained over a year of continuous practice. Yoga has been studied in people with clinical conditions, so its findings may be more relevant when self-compassion is being considered alongside mental-health symptoms or coping challenges. The evidence does not establish that either approach works immediately, and no specific amount or schedule is provided here.
Swimming and Hatha Yoga also have clinical findings, but they are based on more limited research contexts. Swimming was studied in people whose health status was not specified, while Hatha Yoga was studied in a clinical-condition setting. These distinctions matter when judging how closely the research matches an individual’s circumstances.
Gratitude Journal, Ashwagandha, and Anusara Yoga are supported here only by anecdotal reports rather than clinical research. They may be of interest to someone looking for a self-directed or exploratory option, but these reports do not establish how much is needed, how long benefits take to appear, or whether the effect applies broadly. No conflicting evidence is recorded for the clinical options listed.