Kristin Neff

"I'm tired of feeling stressed out every day." "I can't stand having so little impact, despite caring so much and working so hard." "I just don't have anything left to give." Over years of developing and teaching their renowned Mindful Self-Compassion program, Kristin Neff and Christopher Germer have found MSC to be uniquely helpful for people struggling with the soul-draining depletion of burnout--from health care professionals, teachers, and caregivers, to tapped-out business owners and employees. Each chapter in this engaging book offers an empathic story of someone stretched to their limits and an easily digestible bite of self-compassion that culminates in a simple anti-burnout tool based on MSC practices. Learn quick and powerful ways to recharge your batteries, de-stress, and, above all, be kind to yourself--so you can be there for others.

"A user-friendly guidebook to step boldly into our] full selves--fierce and tender, kind and powerful, compassionate toward ourselves, and devoted to healing our world. I recommend this book to everyone."--Elizabeth Lesser, cofounder of Omega Institute and bestselling author of Cassandra Speaks and Broken Open The author of the groundbreaking wellness classic Self-Compassion expands our notion of self-kindness and its capacity to transform our lives, showing us how to balance tender self-acceptance with fierce action to claim our power and change the world. Although kindness and self-acceptance allow us to be our imperfect selves, the desire to alleviate suffering at the heart of this mindset isn't always gentle: sometimes it's fierce. We must act courageously to protect ourselves from harm and injustice, say no to others to meet our own needs, and motivate change. Gender socialization often demands that we act according to the roles assigned us by society and culture. But like yin and yang, the energies of fierce and tender self-compassion must be balanced for wholeness and well-being. Kristin Neff explains how we can use fierce and tender self-compassion to succeed in the workplace, to engage in caregiving without burning out, to be authentic with or without a romantic relationship, and to end the silence around sexual harassment and abuse. We must develop fierceness inside us to create a healthier society, find lasting happiness, and achieve balance within ourselves to help restore balance in the world.

U chasi postijnoji neviznachenosti, stresu ta sotsialnogo tisku vazhlivo navchitisja buti dobrimi do sebe. U knizi "Samospivchuttja" vidoma psikhologinja Kristin Neff proponuje perevireni praktiki, scho dopomagajut zupiniti samokritiku, zmenshiti trivozhnist ta vidnajti vnutrishnju stabilnist. Pojednujuchi naukovi doslidzhennja, osobisti istoriji ta praktichni vpravi, avtorka pokazuje, jak prosti kroki - turbota pro sebe, rozuminnja spilnosti ljudskogo dosvidu ta usvidomlenist - mozhut zmitsniti stosunki, pidvischiti psikhologichnu stijkist i dopomogti krasche dolati trudnoschi suchasnogo zhittja.Kniga otrimala skhvalni vidguki za glibokij, ale vodnochas dostupnij pidkhid do vnutrishnogo ztsilennja ta rozvitku nepokhitnoji vpevnenosti u sobi.

Fun and engaging activities to help children ages 6-12 build resilience, courage, and compassion when big feelings show up. Kids don't just need to notice their feelings. They need skills to respond when worries spiral, tempers flare, or self-talk turns unkind. The Mindfulness and Self-Compassion Workbook for Kids, Volume 2 offers playful, research-based activities that help children practice self-compassion and resilience when life feels hard. Based on the child adaptation of Dr. Kristin Neff's Mindful Self-Compassion program, this therapist-recommended workbook supports kids in learning both comfort and courage as they navigate challenging emotions. Real kids accompany your child on a new adventure across eight imaginative lands. Along the way, they'll learn how to work with worry, anger, sadness, and self-criticism through engaging activities, colorful comics, helpful animals, and relatable examples. This volume builds on the foundational skills introduced in the Mindfulness and Self-Compassion Workbook for Kids, Volume 1, and can be used on its own or alongside it. In this playful journey with Flame the Dragon, children will learn how to: Comfort themselves when life feels hard Soothe worry and practice courage Recognize the "unhelpful helper" (inner critic) and grow a kinder inner voice Work with anger wisely by finding the needs beneath it Cultivate self-acceptance when perfectionism or comparison shows up Motivate themselves with encouragement rather than harsh self-talk Trust that they have tools to navigate difficult moments Trusted by parents, therapists, and educators seeking practical, playful tools for children's emotional resilience. Help kids build courage and self-compassion for life's challenges with the Mindfulness and Self-Compassion Workbook for Kids, Volume 2

Mirovye eksperty po osoznannomu samosostradaniju, Kristin Neff i Kristofer Gremer, predlagajut rukovodstvo po osvoeniju etogo metoda psikhoterapii. V etoj knige vy najdete opisanie teorii i podtverzhdajuschikh ee issledovanij, a takzhe unikalnuju programmu, po kotoroj mozhno obuchat etomu metodu. Interesnye primery, vzjatye iz sessij, pomogajut pereformulirovat privychnye samounichizhitelnye mysli v podderzhivajuschie, kriticheskoe samootnoshenie v resursnoe. Kniga budet polezna kak praktikujuschim psikhoterapevtam, tak i vsem, kto khochet nauchitsja podderzhivat sebja v trudnye momenty s dobrotoj i ponimaniem.

Eta kniga predlagaet novyj vzgljad na prichiny i preodolenie khronicheskoj ustalosti i poterju motivatsii. Avtory - vsemirno izvestnye eksperty v teme samosostradanija - objasnjajut, kak vnutrennie ustanovki, perfektsionizm i postojannaja samokritika usilivajut stress i uskorjajut pojavlenie emotsionalnogo vygoranija. Razvitie sochuvstvija k sebe - umenija podderzhivat sebja v trudnye momenty s dobrotoj i ponimaniem - javljaetsja kljuchom k preodoleniju vygoranija i vosstanovleniju energii. Prisvojte sebe pravo byt neidealnym i nachnite novyj put k sebe!

"I'm tired of feeling stressed out every day." "I can't stand having so little impact, despite caring so much and working so hard." "I just don't have anything left to give." Over years of developing and teaching their renowned Mindful Self-Compassion program, Kristin Neff and Christopher Germer have found MSC to be uniquely helpful for people struggling with the soul-draining depletion of burnout--from health care professionals, teachers, and caregivers, to tapped-out business owners and employees. Each chapter in this engaging book offers an empathic story of someone stretched to their limits and an easily digestible bite of self-compassion that culminates in a simple anti-burnout tool based on MSC practices. Learn quick and powerful ways to recharge your batteries, de-stress, and, above all, be kind to yourself--so you can be there for others.

Does your child struggle with difficult feelings? Is your child hard on themselves?Life can be hard for kids. Mindfulness and self-compassion can help your child manage difficult emotions, find peace, and grow self-kindness.This book is packed with quotes from Real Kids, Comics, and Fun Activities to help kids, ages 7 to 12, become their happiest, most resilient selves.5 Resilience Skills are taught as children move through a playful quest: Connection - Children learn that other kids struggle, too, and they are not alone.Mindfulness - Noticing our five senses, emotions, and body sensations can help kids self-regulate and be present.Self-Kindness - Kids learn to comfort themselves when things go wrong.Take in the Good - Noticing and enjoying the good things increases kids' joy.Helpful Actions - Kids learn to take actions to calm their body and mind.This is not your ordinary workbook With relatable comic characters and animals, and a playful quest, your child won't even realize they're learning Empower kids with resilience skills that will last a lifetime with the Mindfulness and Self-Compassion Workbook for Kids, Volume 1.

Doktor Neff, veduschij mirovoj ekspert v teme samosostradanija, objasnjaet, kak ispravit destruktivnye emotsionalnye patterny, chtoby byt zdorovee, schastlivee i effektivnee.V nashej kulture pooschrjaetsja trebovatelnost k sebe. My stremimsja byt luchshe, privlekatelnee, silnee, chem okruzhajuschie, prilagaem dlja etogo mnogo usilij, no na dele vsegda nakhoditsja kto-to bolee umnyj, uspeshnyj, privlekatelnyj, chem vy. I kogda eto obnaruzhivaetsja, vnutrennij kritik prosypaetsja, samootsenka padaet, a vmeste s nej pritupljaetsja oschuschenie schastja i udovletvorennosti.Odnako est alternativa samootsenke - samosostradanie. Soglasno rezultatam issledovanija doktora Kristin Neff, ljudi, kotorye s sochuvstviem otnosjatsja k sebe i svoim nedostatkam, bolee schastlivy, nezheli te, kto sklonen sebja osuzhdat. Krome togo, samosostradanie daet nam chuvstvo bezopasnosti i sobstvennogo dostoinstva, chto ochen vazhno, osobenno v te vremena, kogda padaet samootsenka. Samosostradanie podrazumevaet tri komponenta (osoznannost, dobrota k sebe i vosprijatie sebja kak chasti soobschestva).Iz knigi vy uznaete, pochemu vazhno sostradat samomu sebe (a ne prosto ljubit sebja!) i podderzhivat sebja tak zhe, kak vy podderzhali by khoroshego druga. V knige est prakticheskie uprazhnenija i istorii, blagodarja kotorym vy nauchites byt k sebe po-nastojaschemu dobrym.Dlja kogo eta kniga:Dlja vsekh, komu neobkhodima podderzhka i zabota.Dlja tekh, kto stradaet ot nizkoj samootsenki .Dlja tekh, kto slishkom kritichen po otnosheniju k sebe i chasto nedovolen soboj.Ot avtora:Bespreryvno nasyschaja svoju potrebnost v polozhitelnoj samootsenke, my nemnogo napominaem cheloveka, obedajuschegosja konfetami. My lovim kajf ot sakhara, no tut ego uroven nachinaet padat. I majatnik srazu dvizhetsja v druguju storonu, nastupaet otchajanie: my ponimaem, chto, kak by nam etogo ni khotelos, my ne mozhem vsegda vinit v svoikh problemakh drugikh ljudej. My ne mozhem vsegda chuvstvovat sebja osobennymi i vyshe srednego urovnja. Chasto eto privodit k katastroficheskim rezultatam. My smotrimsja v zerkalo, nam ne nravitsja to, chto my vidim (kak v figuralnom, tak i v bukvalnom smysle), i nam stanovitsja stydno. Priznav nakonets kakoj-to svoj nedostatok ili promakh, bolshinstvo iz nas obkhoditsja s soboj neverojatno surovo. "Ja nedostatochno khorosh. Ja nichego ne stoju". Esli chestnost svjazana so stol strogim osuzhdeniem, neudivitelno, chto my skryvaem ot sebja pravdu.V sluchajakh, kogda provesti sebja nelegko - naprimer, pri sravnenii svoego vesa s vesom fotomodelej ili svoego scheta v banke so schetami bogatykh i preuspevajuschikh ljudej, - my prichinjaem sebe neverojatnuju dushevnuju bol. My terjaem veru v sebja, nachinaem somnevatsja v svoikh sposobnostjakh i utrachivaem nadezhdu. V etom plachevnom sostojanii my, konechno, brosaemsja esche bolshe vinit sebja, tverdit, kakie my passivnye neudachniki, i uvjazaem vse krepche i krepche.I pust dazhe nam udaetsja vzjat sebja v ruki - ideal cheloveka, schitajuschegosja "dostatochno khoroshim", vse vremja kazhetsja muchitelno nedosjagaemym. My dolzhny byt i umnymi, i fizicheski krepkimi, i stilnymi, i interesnymi, i preuspevajuschimi, i seksualnymi. Akh da, i odukhotvorennymi tozhe. I kakikh by uspekhov my ni dobivalis, nas ne pokidaet oschuschenie, chto u kogo-to poluchaetsja esche luchshe. Etot obraz myslej privodit k shokirujuschim rezultatam: milliony ljudej vynuzhdeny kazhdyj den prinimat lekarstva, inache oni ne mogut spravljatsja s obychnymi povsednevnymi delami. Neuverennost, trevozhnost, depressija chrezvychajno rasprostraneny v nashem obschestve, i eto vo mnogom sledstvie samoosuzhdenija, samobichevanija, k kotorym my pribegaem, kogda nam kazhetsja, chto pobeda v igre pod nazvaniem "zhizn" ot nas uskolzaet.Perevodchik: Dikhter Olga, Rudnitskaja N.

Fun, engaging, hands-on activities to help kids ages 5-9 be kind to themselves and others, and build the emotional strength and resilience needed to thrive! Children today face many challenges; and if you are a parent, teacher, or a professional working with kids, you may be seeking answers on how to help children thrive in a world filled with uncertainty, adversity, and the detrimental effects of social media and screen time overload. There are tools you can use to help kids build confidence and resilience, and cope effectively with difficult situations. This workbook is packed with a variety of hands-on practices to help children thrive-with kindness toward themselves and others. In this fun and engaging workbook, the cofounder of the Mindful Self-Compassion for Teens (MSC-T) program offers essential self-compassion and mindfulness skills to help kids build emotional strength and resilience. Kids will find simple, age-appropriate practices based in loving-kindness and gratitude to self-soothe, reduce stress, and respond to their own emotional needs. They'll also learn to make kindness their "superpower," quiet their inner bully, and protect and befriend themselves.Activities in the book are designed to facilitate experiential learning and include: ·Mindfulness meditations ·Reflective journaling ·Hands-on mindful movement activities ·Arts and crafts activities Self-compassion and emotional resilience are cornerstones of mental health, and research shows that teaching these skills to children when they are young can have lasting, positive effects-well into adulthood. With this workbook as a guide, kids will learn to be a better friend to themselves and others and thrive in a stress-filled world.

Obschestvo chasto trebuet ot nas stavit chuzhie potrebnosti na pervoe mesto, byt mjagkimi, zabotlivymi, podatlivymi i tikhimi. No chtoby zaschititsja ot nespravedlivosti, ne vsegda dostatochno mjagkogo otnoshenija, chasto trebuetsja zajavit o sebe vo ves golos.Obychno my chuvstvuem, chto v nas est i tverdaja chast - ta, chto umeet zlitsja, otstaivat svoju tochku zrenija i zaschischat blizkikh. No mnogie skryvajut ee, potomu chto zlitsja "ne prinjato".Kristin Neff, opirajas na mnogochislennye issledovanija, dostizhenija kognitivnoj psikhologii, podtverzhdennye praktiki i sobstvennyj opyt, raskryvaet, kak samosostradanie pomogaet zhenschinam prinjat vse chasti svoej natury i nauchitsja ispolzovat kak nezhnost, tak i silu. S pomoschju etikh kachestv my mozhem dobivatsja lichnogo i professionalnogo uspekha, zabotitsja o sebe i ne vygorat, byt iskrennimi v otnoshenijakh, reshitelno zajavljat o svoikh pravakh i protivodejstvovat nasiliju i prinuzhdeniju.Kniga pomozhet nauchitsja byt tverzhe v otnoshenijakh s okruzhajuschimi i mjagche v otnoshenii k sebe. Najti istochnik sily vnutri, chtoby dejstvovat smelo, ne bojatsja govorit "net", perestat byt udobnym instrumentom dlja udovletvorenija chuzhikh potrebnostej i nachat dumat ob ispolnenii sobstvennykh zhelanij.Dlja kogo kniga: Dlja tekh, kto khochet najti istochnik sily vnutri sebja, ukrepit samootsenku, nauchitsja ispolzovat samosostradanie i otstaivat lichnye granitsy.

Vy dobree k drugim, chem k sebe? Pochemu tak vazhno umenie podderzhat sebja v trudnuju minutu? Uznajte, kak osvoboditsja ot zavyshennykh trebovanij i samokritiki i prijti k emotsionalnomu blagopoluchiju. Eta kniga uzhe pomogla desjatkam tysjach ljudej vo vsem mire. Avtory predlagajut glubokie meditatsii, originalnye praktiki, uprazhnenija, jarkie istorii ljudej, oprobovavshikh metody dlja preodolenija stressa, bespokojstva i drugikh problem. Uznajte, kak vy mozhete raskryt moschnyj vnutrennij resurs i preobrazovat svoju zhizn k luchshemu.Perevodchik: Zegonova ElenaRedaktor: Vlasova E.

There has never been a time in history when educators have felt such overwhelming levels of stress, burnout, and exhaustion. Still, we depend on teachers to be a positive guiding force in our children's lives - often playing simultaneous roles as educator, parent, mental health counselor, and caring friend. For educators to fulfill these vital roles, it's abundantly clear that they need to develop resiliency both inside and outside the classroom. Written by fellow educator and mindful self-compassion expert, Lisa Baylis, MEd, this book provides educators with simple, accessible, and easy-to-use practices that will inspire them to care for themselves - instead of adding to their chaos - so they can continue doing the profession they love. Within Self-Compassion for Educators, busy and overwhelmed teachers can learn how to: - Reduce feelings of shame, criticism, and self-doubt- Anchor themselves to the present moment- Develop greater compassion for themselves and others- Mitigate the effects of chronic stress and develop resilience- Cultivate a sense of gratitude- Practice self-care routines that create sustainable well-being- Avoid exhaustion and burnout