More and more research shows that people who treat themselves kindly and stay mindful of the present moment are less likely to feel depressed or anxious.
A new study led by scientists from SWPS University and other institutions has explored how self-compassion and mindfulness work together to protect mental health.
Self-compassion means being kind to yourself, especially during tough times. Instead of blaming yourself for mistakes or feeling ashamed when things go wrong, you respond with understanding and support—just like you would for a good friend.
Mindfulness, on the other hand, means being aware of your thoughts and feelings without judging them. It helps you focus on the present moment instead of getting stuck in regrets about the past or worries about the future.
Both self-compassion and mindfulness have been linked to better mental health. People who regularly practice these skills tend to feel happier and more balanced. But how exactly do they work together to prevent depression and anxiety? This was the question the researchers wanted to answer.
The team included experts like Patryk Roczon from OdNova Psychotherapy, Professor Paweł Holas from the University of Warsaw, Dr. Marzena Rusanowska from the Polish Academy of Sciences, and Professors Izabela Krejtz and John B. Nezlek from SWPS University.
They studied 344 people, including 146 who had been diagnosed with depression and 198 who were mentally healthy. All participants filled out online surveys that asked about their levels of self-compassion, mindfulness, worrying, and symptoms of anxiety and depression.
The results were clear. People with depression showed lower levels of both self-compassion and mindfulness. They also reported more worry and stronger symptoms of anxiety and depression. On the other hand, those who were mentally healthy showed higher levels of self-kindness and awareness of the present, and they worried less.
Interestingly, the study also found that self-compassion and mindfulness are connected. People who were more mindful were also more likely to be kind to themselves, and vice versa. The researchers believe that these two mental habits support each other.
For example, someone who is mindful may notice when they are being hard on themselves and then choose to be more compassionate. Or, a self-compassionate person may naturally spend less time worrying about the past or future and instead focus on what’s happening now.
Worrying was found to play a key role in the link between these traits and mental health. Since worrying can make anxiety and depression worse, reducing worry through self-compassion and mindfulness could be a helpful strategy.
The researchers say these findings are important for improving therapy. Teaching people to be more mindful and compassionate toward themselves might make it easier for them to cope with emotional problems. This could lead to better treatment options for depression and anxiety.
Professor Krejtz emphasized that the study adds to what we already know about how powerful these practices can be. She suggests that future research should look more closely at how mindfulness and self-compassion influence each other over time, and whether one leads to the other.
In summary, the study shows that simple habits—like noticing your thoughts and being kind to yourself—can make a big difference in mental health. Practicing these skills may help protect you from depression, anxiety, and constant worrying, giving you a better chance at feeling calm and balanced every day.
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The study is published in the Archives of Psychiatry and Psychotherapy.
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