Use Kindness to Interrupt Shame

Step 1 of 4

Check your starting point: Use Kindness to Interrupt Shame

When your inner voice turns one difficult moment into an attack on who you are…

Notice what fits this situation today:

• Self-judgment maintains unwanted behavior
• Kindness can be a trainable response
• What is important is a direct feeling, not a mechanical phrase
• I am not sure yet—I just want to understand

Step 2 of 4

Self-criticism often triggers and reinforces a loop of overeating, anxiety, or shame

• Self-criticism often triggers and reinforces a loop of overeating, anxiety, or shame.
• The practice of loving-kindness suggests wishing yourself and others safety, health, and ease, paying attention to the experience of warmth and expansion.
• Kindness becomes a more rewarding alternative to internal attack.

Step 3 of 4

Offer yourself a short phrase of kindness and notice any real response without demanding to feel…

• Pause for a few seconds. Check whether this practice feels safe enough right now.
• Offer yourself a short phrase of kindness and notice any real response without demanding to feel warmth.
• Notice what changed in your body or thoughts. Do not grade yourself—collect information.

Quick check after the practice:

• What changed, even by 1%?
• What stayed the same?
• What do you need now: continue, stop, or ask someone for support?

Step 4 of 4

Choose a next step: Use Kindness to Interrupt Shame

You do not have to resolve this whole situation today. You worked directly with “Use Kindness to Interrupt Shame” and chose one possible response.

Choose what fits now:

• “Save one next step”
• “Come back later”
• “I need support from a person”