5 reasons why compassionate performers outperform their rivals: The power of self-compassion
Self-compassion is a crucial tool for individuals in high-pressure performance environments, such as athletes or performers. It can improve overall performance and well-being by helping individuals maintain composure, reduce self-critical thinking, and improve mental resilience. In this blog post, we will explore 5 reasons why self-compassionate performers are more successful, and how techniques like Compassionate Mind Training (CMT) can help develop this valuable skill.
Self-compassion is perfectly suited for individuals looking to consistently perform in intense, pressurized environments
In competitive performance environments, individuals are exposed to intense stressors because their performances have significant consequences on their careers (e.g., role selection, sponsorship, casting, and progression). When performances are unsatisfactory, they are likely to face external criticism from a coach, the media, social media, fans, team members, and even parents. What is consistent about these types of environments is that individuals will always experience setbacks and disappointment. The combination of increased exposure to stress, pressure on performance, and external judgments mean that high-performing individuals are vulnerable to getting stuck in anxious, unhelpful, and self-critical mindsets.
It is normal for stressors to impact how you think and feel. However, we can easily get stuck in cycles of unhelpful functioning. Being able to tolerate the inevitable intense emotions and channelling these into constructive action is the answer to sustained, consistent performance. The use of self-compassion in performance environments is a growing field with exciting potential - this approach is suited to managing the intense pressures that are inevitable in these settings. Recent empirical research has identified how self-compassionate performers will be more successful as they have developed skills and tools to manage these stressors.
Self-Compassion enhances performance by creating composure at key moments
Self-compassion can be developed like any other skill, just like riding a bike - this is called Compassionate Mind Training (CMT)! CMT is found to impact our neurophysiology by using our brain and bodies' capacities to naturally evoke desired emotions in key moments. This is especially helpful in difficult and stressful times. Developing self-compassion builds a sense of control and power over triggers, unhelpful thoughts, and intense emotions. CMT evokes a calm mind and body when you need it most, meaning you are giving yourself the best chance to succeed in those key moments - like taking a penalty, defending a match point, or an important interview.
Self-Compassion reduces self-critical thinking and rumination (repetitive unwanted thoughts)
CMT works well for people who can recognize that their thinking may be irrational or illogical, but this does not stop them from being impacted by these thoughts or feeling any better.
"My team think I don’t deserve my place and I should be dropped..." - You rationally know that you can’t be 100% sure you know what your team is thinking... but it doesn't stop this thought from popping up every time you make a mistake...
This disconnection can relate to early life experiences where potential negative experiences such as bullying, abuse, and intense family/relationships/coach interactions led to the development of emotional systems that are highly sensitive to threats of rejection or criticism from the outside world. This can result in a person becoming self-attacking, i.e. developing a punitive, unhelpful self-critic.
In a clinical setting, CMT is effectively used to treat mental health disorders where irrational thoughts drive dysfunction. It works well to bring balance to thinking via a variety of cognitive and behavioural techniques. Recent studies have found that athletes and performers who develop self-compassion see a reduction in self-critical thoughts and rumination before, during, and after performances!
Self-Compassion enhances mental resilience by being able to effectively bounce back from errors, setbacks, and adversity
Athletes and performers are found to be better at bouncing back from errors and adversity. Individuals who develop self-compassion can evoke a calm mindset that is not biased by irrational thinking to review performance errors and are able to maintain perspective in the interpretation of adversity. This rational review enables a performer to constructively identify and deploy adaptive strategies to best manage adversity and bounce back. Examples of this can be seen during performances, where a mental reset after an error allows a performer to immediately make an impact.
Some athletes and high-performing individuals misunderstand self-compassion, believing that it means being too easy on themselves, and this will hinder performance and motivation. But contrary to this common misconception, self-compassion does not mean accepting poor or average performance, it offers performers a way to motivate and encourage peak performance in ways that are supportive, rather than being hostile and attacking.
Self-Compassion helps performers reach their full potential by enhancing performance and wellbeing
In recent studies, self-compassionate athletes and performers are found to flourish in performance environments by being able to consistently deploy mental skills effectively, bouncing back from adversity, and not being trapped in unhelpful patterns of functioning. These skills are found to support performers outside of their environments, as the skills learned are transferable to dealing with the challenges of life! Studies have found that self-compassionate performers have enhanced wellbeing and are protected from developing mental health difficulties.
In this blog post, we discussed the importance of self-compassion in high-pressure performance environments. We outlined how self-compassionate performers are more successful due to their ability to maintain composure, reduce self-critical thinking, and improve mental resilience. We also introduced Compassionate Mind Training (CMT) as a way to develop self-compassion and improve overall performance and well-being.
If you're interested in learning more about the benefits of self-compassion in high-pressure performance environments, feel free to get in touch with us. We offer sessions to help individuals develop their own compassionate power and improve their overall performance and well-being. Don't hesitate to message us or book a session to start building your own Compassionate Power today.
Key references:
Gilbert, P. (2009). Introducing compassion-focused therapy.
Ferguson, et al. (2022). Self-compassion or self-criticism? Predicting women athletes’ psychological flourishing in sport in
Mosewich, A. D. (2020). Self‐compassion in sport and exercise.
Mosewich et al. (2013). Applying self-compassion in sport: An intervention with women athletes.
Walton et al. (2022). Self-Compassionate Motivation and Athlete Well-Being: The Critical Role of Distress
