Self-Compassion for Stress: A Calming Practice to Find Peace in Difficult Times


By: Monica Hoss
Licensed Psychotherapist
MSc Psychology 

Life can be hard sometimes. Whether you're facing challenges at work, feeling the weight of a complicated relationship, or carrying concern for a loved one, moments of stress and overwhelm are part of being human. As a psychotherapist, I often work with individuals navigating these very experiences—and I want to offer a simple, compassionate practice that can help bring comfort and clarity during difficult times.

If you’re currently feeling stuck, anxious, or overwhelmed, this practice can serve as a soft place to land. It’s based in mindfulness and self-compassion—two powerful therapeutic tools that foster emotional healing and resilience.

Take a few quiet moments to try this guided exercise. You don’t need to fix anything right now, just give yourself permission to be present and kind to yourself.


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1. in a stressful situation 

Think of a situation in your life that’s causing you stress or emotional pain. It might be a difficult conversation, an unresolved conflict, a challenge at work, or even something more subtle—like a feeling of disconnection or uncertainty.

Don’t overthink it. Trust your instincts. Whatever first comes to mind is often the right place to begin.

2. notice where you feel it in your body 

Our bodies often carry the tension we don’t speak out loud. Take a moment to check in with yourself. Are you clenching your jaw? Feeling tightness in your shoulders, neck, or back? Maybe there’s a heaviness in your chest or a flutter in your stomach. According to the American Institute of Stress, common areas for storing emotional tension include:

  • Headaches or migraines

  • Neck and shoulder tension

  • Back pain

  • Muscle spasms

  • Jaw tightness

Recognizing these sensations without judgment is the first step toward release.

 3. acknowledge the suffering

Now gently say to yourself: “This is a moment of suffering.”

There’s nothing wrong with you for feeling this way. Pain, stress, and discomfort are part of the human experience. This simple acknowledgment can create space for compassion to enter. Let yourself be here, exactly as you are.

4. offer yourself compassion 

Now, gently place your hands over your heart. Feel the warmth of your own touch—a quiet gesture of care.

Say to yourself: “May I be kind to myself.”

Let that phrase be a doorway to self-compassion. You can also choose one of the following phrases—or create your own—that speaks directly to what you need in this moment:

  • “May I give myself the compassion that I need.”

  • “May I learn to accept myself as I am.”

  • “May I forgive myself.”

  • “May I be strong.”

Allow these words to settle into your heart and body. Let them nourish you, even just a little.

5. remember you're not alone 

Say to yourself: “Suffering is a part of life.” Or, if it resonates more:

  • “I’m not alone.”

  • “We all struggle in our lives.”

This is not to minimise your pain, but to normalise it. When we remind ourselves that pain is a shared human experience, it becomes easier to approach ourselves with kindness instead of judgment.

final thoughts: you deserve support 

If this practice brought you a sense of calm, even briefly, imagine what regular emotional support could bring to your life. Therapy provides a safe, confidential space where you can explore your challenges, find clarity, and develop healthier patterns with the help of a trained professional.

Whether you’re facing ongoing anxiety, navigating relationship struggles, or simply want to build a more compassionate relationship with yourself, psychotherapy can help. It’s not about “fixing” you—it’s about helping you understand yourself more deeply and giving you the tools to navigate life with greater ease and resilience.

ready to begin your healing journey? 

If you’re curious about how therapy can support you, I invite you to try a session. It could be the first step towards a more peaceful, grounded version of you.

📆 Contact me to schedule an appointment or book a free consultation. Let’s talk! Your well-being is worth it.

Monica Hoss
Licensed Psychotherapist
MSc Psychology 
Online & Face -to -Face Therapy sessions
calmtherapy14@gmail.com
Individual, Couple/ Family Therapist, and supervisor.
A supervisor and Fellow registered member of  The ACCPH here

Member ID #2822
Level: Fellow Accredited Member


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