Brief Moments of Self-Compassion Reduce Stress: Study by American Psychologist Eli Susman

A study by an American psychologist has shown that just 20 seconds of self-compassionate thoughts each day can significantly reduce stress. This finding comes from research conducted by Eli Susman, a doctoral student in clinical science at the University of Berkeley, who attended a Buddhist monastery retreat in France in 2017. There, he learned the importance of mindful practices like meditation and was inspired by a monk named Su Bao to investigate the effects of short bursts of self-compassion.

Susman’s method involves focusing on feelings of unworthiness or lack of love, placing one hand on the heart and another on the belly, and asking oneself how they can be friends with themselves in that moment. By practicing this exercise for just 20 seconds daily, individuals can boost self-compassion, reduce stress, and alleviate mental health issues like depression and anxiety.

Despite the perceived busyness of daily life, Susman emphasizes that taking a 20-second break for self-compassion is feasible for everyone. Just as we take time to wash our hands or brush our teeth, dedicating a few seconds each day to prioritize our mental well-being can have a significant impact.

While this exercise is beneficial for many, it is not a replacement for professional therapy or specialized mental health care. Those experiencing serious psychological issues should seek treatment from qualified professionals. Ultimately, practicing self-compassion in short increments each day can lead to a more peaceful and balanced mindset, contributing to overall well-being.