In the moment
The self compassion break
Say three things: this is hard, other women feel this too, may I be kind to myself right now
2 min
How to do it
When you're struggling, pause and say, silently or out loud: this is a hard moment. Other women go through this too. May I be kind to myself right now. Then carry on with whatever you were doing.
What the evidence says
This three line structure comes from Kristin Neff's self compassion research, which has a real evidence base for reducing self criticism and improving mood, though it's a modest effect studied mostly outside menopause specifically. It's worth naming honestly as a mood tool, not a fix for what's actually hard.
