⏳ Duration: 10-15 minutes
📍 Place: A quiet space without distractions
📖 Materials: Paper and pen (optional)

Step 1: Recognizing Anxiety

Close your eyes and take a few slow, deep breaths. Think of a recent moment when you felt anxious or overwhelmed. Notice how you feel right now, without judging yourself.

Step 2: Speak Like a Good Friend

Imagine that a close friend is going through the exact same difficulty. If you wanted to support them, what would you say? Maybe something comforting, like:

• “I understand you; you’re not alone.”
• “What you’re going through is tough, but you will get through it.”
• “It’s not your fault that you feel this way, and you deserve kindness.”

Now, direct those words to yourself. Speak to yourself with the same warmth and understanding.

Step 3: Embracing Self-Compassion

Place one hand on your heart or cross your arms as if giving yourself a hug. Gently say to yourself or write down:

• “I am human, and all humans feel anxious sometimes.”
• “I am enough, even when I struggle.”
• “I deserve the same love I would give to a friend.”

Step 4: Returning to the Present Moment

Take another deep breath and feel the calm that self-compassion brings. When you’re ready, open your eyes and try to carry this feeling of kindness with you throughout the day.

This exercise helps reduce anxiety, builds emotional resilience, and strengthens self-esteem. It can be repeated whenever you feel stressed or self-critical.

Ιωάννα Δημητριάδου

Ψυχολόγος-Ειδική Παιδαγωγός

Εξειδίκευση στη Δυσλεξία, στη ΔΕΠ-Υ και στις Μαθησιακές Διαταραχές, PgD

Συμβουλευτική Υποστήριξη Γονέων

Συγγραφέας στο Upbility Publications

Μέλος στο British Psychological Society, GMBPsS, GBC