Self-compassion and discomfort

Can mind-body practices build self-compassion?

Yes, programmes that teach kindness towards yourself can build it. Self-compassion means responding to your own distress in a kind and understanding way, and remembering that facing difficulties is part of a human experience shared by everyone¹.

An 8-week Mindful Self-Compassion workshop raised self-compassion, mindfulness and wellbeing more than waiting did, and the gains were still there a year later². Therapies built around self-compassion also tend to improve it by a moderate amount compared with no treatment, and tend to ease anxiety and low mood too³. They haven't been shown to beat other active treatments, so you don't need to find one particular approach³.

What a programme changes depends on what it targets. One training improved mindfulness and stress but not the broader outcomes, because it focused on the first two⁴. So choose a programme that teaches self-compassion directly, and look for one that runs over several weeks rather than a one-off tip.

This matters for exercise. Higher self-compassion is linked with getting back to exercise goals after a setback, with less dwelling on it and less negative feeling⁵. That is a link, not proof that self-compassion causes it.

Can mindfulness help with discomfort during exercise?

It may help, but it isn't a sure thing. Mindfulness during exercise tends to improve how people feel while they move, though how far to trust this is limited because methods and definitions of mindfulness varied⁶. How exercise feels matters, because it plays a central role in whether people keep going, and mindfulness has been proposed as a way to improve those experiences through awareness and acceptance⁶. Whether it helps people keep exercising over time isn't clear yet⁶.

Paying attention to your body as you move can raise body awareness without making the exercise less effective, but it may not make exercise more enjoyable and can take extra mental effort⁷. A short mindfulness prompt may help you stay absorbed in the activity and less distracted⁸. It isn't clear yet how well this works for people in their 40s to 70s, so treat it as something to try gently.

To try it while stretching or walking:

• Warm up first with 5 to 10 minutes of gentle movement before stretching⁹.
• Notice what you feel. Stay with a stretch where it is noticeable but comfortable, and don't push so hard that you have to stop⁹.
• Breathe towards a tight area, or ease the stretch slightly and see how your body responds⁹.
• Ease off if a sensation feels sharp, worrying or is getting worse, rather than carrying on.

Working with discomfort doesn't mean pushing through pain. Exercise doesn't have to hurt to work. For a sore muscle or joint, ease off, and see a doctor or other health professional if it persists or gets worse. Long-term exercise is safe for most older adults with knee pain¹⁰.

When to check with a health professional

If you're starting exercise after a long break, it's always a good idea to see your doctor first.

For an injury or a health condition, see a health professional, such as your doctor or a physio.

Call your local emergency number for chest pain or pressure (or pain spreading to the arm, neck, jaw or back, especially with sweating or feeling sick), severe breathlessness, fainting or collapse, signs of a stroke, a serious injury, or someone who isn't safe.

If you have thoughts of self-harm, contact a local crisis line (findahelpline.com lists free services in every country), with your local emergency number.

Mindfulness practice can sometimes bring up difficult feelings, such as strong anger or more anxiety¹¹. If a practice feels uncomfortable, stop or ease off, and see a doctor or mental health service if it persists. If you have a history of trauma or mental health difficulties, mention it to your doctor or the course teacher first¹². For long-term pain, mindfulness meditation is linked with a small pain reduction; treat it as a possible extra, and talk to your doctor or physio about managing pain¹¹.