EMBRACE AND EMPOWER: BUILDING SELF-COMPASSION AND

OVERCOMING SELF-SABOTAGING BEHAVIORS

Rationale
Self-compassion is crucial for our personal well-being and growth as a person,
but this can be jeopardized by our self-sabotaging behaviors. Self-sabotaging behaviors
hinder our personal growth, happiness, our view of ourselves, and our overall well-
being. This program aims to embrace self-compassion, overcome the self-sabotaging
behaviors, and be empowered by cultivating, and building kindness, acceptance, and
understanding. It (self-compassion) is a powerful tool for building resilience, boosting
self-esteem, and promoting mental and emotional well-being. By exploring the
underlying causes, developing self-compassion, and implementing effective strategies,
participants can break free from self-destructive patterns and create a positive and
fulfilling life; counteracting self-criticism, reducing stress, and enhancing their overall
self-care.

Main Objectives
1. Understand what self-compassion is and its importance in personal growth.
2. Understand the root causes and patterns of self-sabotaging behaviors.
3. Building self-compassion by cultivating kindness, acceptance, and mindfulness
towards oneself.
4. Identify self-limiting beliefs and negative self-talk, and learn strategies for
overcoming self-sabotaging behaviors, and fostering self-compassion for
personal growth
5. Integrate self-compassion practices into daily life to promote emotional well-
being, self-resilience, and counteract the self-sabotaging behaviors.

MODULE 1: Building Self-Compassion and Self-awareness

I. Objectives.
1. Understanding the concept of self-compassion and its importance in
personal growth.
2. Increasing self-awareness of self-sabotaging behaviors and their triggers
3. Cultivating self-acceptance and compassion towards oneself.

II. Activities
1. Self-Compassion Workshop
 Person Involved. Facilitator, participants
 Materials. Presentation slides, handouts
  Time Frame. 60-90 minutes
 Instruction. The participants must understand what self-compassion
is, its core components, benefits, and understanding its difference
from the other components of self-growth. Also, the participants must
understand some practical strategies for cultivating self-compassion
in daily life. Engage in guided exercises and group discussion to
deepen understanding and personal reflection.
2. Self-Reflection and Journaling
 Person Involved. Participants
 Materials. Journal, pen/pencil
 Time Frame. Recommended for daily practice
 Instruction. This is best given as an assignment for the participants
as part of the module and program. Encourage the participants to
engage in self-reflection and journaling exercises to increase self-
awareness of the self-sabotaging behaviors, triggers, and emotional
responses (see Appendix A for template). Also, encourage the
participants to ponder and explore the patterns, thoughts, and the
occurring beliefs that contribute to self-sabotaging behaviors. If can,
the participants can practice to compose a compassionate writing
dedicated to self.

MODULE 2: Challenging Self-Limiting Beliefs and Negative Self-Talk

I. Objectives
1. Identify self-limiting beliefs that contribute to self-sabotaging behaviors,
and challenge it.
2. Build a positive and empowering self-image.
3. Reframe negative self-talk.
II. Activities
1. Exploring and Restructuring Thoughts and Beliefs
 Person Involved. Participants
 Materials. Belief exploration worksheet, pen/pencil
 Time Frame. 45-60 minutes
 Instructions. The participants will be given time to explore their
thoughts and beliefs to identify self-limiting beliefs, and the
associated self-sabotage behaviors. The participants will write it
down in the Belief Exploration Worksheet (see Appendix B) on its
respective columns. Then, the participants, will try to challenge these
beliefs by examining evidences that contradicts to the thought or
belief, considering alternative perspectives, and to create positive
affirmations.
2. Cognitive Restructuring Techniques
  Person Involved. Participants
 Materials. Thought Diary, pen/pencil
 Time Frame. Recommended for a daily practice
 Instructions. In using the Thought Diary (see Appendix C), and
utilizing cognitive restructuring techniques, participants will able to
determine what are their negative automatic thoughts after the
triggers occur, or a situation happened, examine the evidence for
and the against these thoughts, replacing them with more realistic
and empowering thoughts. These is best done with a guidance of a
therapist that professionalized in Cognitive Behavioral Therapy

MODULE 3: Strategies for Overcoming Self-Sabotage and Fostering Growth

I. Objectives
1. Develop practical strategies for overcoming self-sabotaging behaviors.
2. Cultivate self-discipling and self-care habits.
3. Foster personal growth and positive change.
II. Activities
1. Goal Setting and Action Planning
 Person Involved. Participants
 Materials. Goal-setting worksheet, action plan template
 Time Frame. 30-45 minutes
 Instructions. The participants will set goals and will make an
action plan on how they supposed to achieve their goals. These
goals shall be set with reminders and guidance of a therapist. This
is to ensure that the participant/s will make goals that are
achievable and will not cause frustrations soon.
2. Self-Care and Stress Management Techniques
 Person Involved. Participants
 Materials: Self-care resources (e.g., relaxation exercises,
mindfulness techniques)
 Time Frame: Recommended daily practice
 Instructions. The participants are encouraging to explore and
engage in self-care activities, and stress management techniques
that promote overall well-being and resilience. These may include
relaxation exercises, mindfulness practices, physical activity,
creative outlets, or seeking social support. Also, the participants
can introduce some self-compassion exercises in her goal-
planning, and action plan.
 APPENDICES

Appendix A: Self-Reflection Journal Template: Increasing Self-Awareness of Self-

Sabotaging Behaviors

Date: __________________________
Patterns
Self-
Emotional and Impact on Alternative Action
Sabotaging Triggers
Response Underlying Well-being Responses Steps
Behaviors
Beliefs
Identify any
Explore the patterns or
Reflect on the Consider the Brainstorm Outline specific
emotions that arise recurring themes
Describe a specific triggers or impact of this self- alternative ways to action steps you
when you engage related to this self-
self-sabotaging circumstances that sabotaging respond or cope can take to break
in this self- sabotaging
behavior or pattern tend to activate or behavior on your with the triggers the cycle of self-
sabotaging behavior. Reflect
you have noticed in contribute to this overall well-being, and emotions that sabotage and
behavior or when on how these
your life recently. self-sabotaging goals, and usually lead to self- promote positive
the triggers are beliefs might have
behavior. relationships. sabotage. change.
present. originated or been
reinforced.

Compassionate Note to Self

Appendix B: Belief Exploration Worksheet

Beliefs play a significant role in shaping our thoughts, emotions, and behaviors. This
worksheet will guide you through the process of exploring and challenging self-limiting
beliefs that contribute to self-sabotage. Take your time to reflect and be as honest and
open as possible.

Belief: ________________________________________________________________

Examine the Evidence: What evidence supports this belief? Be specific and provide
examples. What evidence contradicts or challenges this belief? Consider past
accomplishments, positive feedback, or instances where you have succeeded or shown
progress.
Supporting Evidence Contracting Evidence

Alternative Perspectives: Are there alternative ways to interpret the evidence that
supports your belief? Consider different angles or viewpoints. Can you identify any
alternative beliefs or statements that counteract the self-sabotaging belief? (e.g., "I have
overcome challenges before and can do it again.")
Alternative Interpretations Counteracting Belief
Self-Reflection:
1. How does holding onto this belief impact your life?

2. What opportunities or positive outcomes might arise if you let go of this belief?

Affirmations and Empowering Beliefs:

Write positive affirmations or empowering beliefs that challenge the self-
sabotaging belief. Use present tense and make them personal and meaningful to you.
1. ________________________________________________________________
2. ________________________________________________________________
3. ________________________________________________________________
Appendix C: Thought Diary

Date: __________________________

Situation/Trigger:
______________________________________________________________________
______________________________________________________________________
______________________________________________________________________

Emotional State:
______________________________________________________________________
______________________________________________________________________
______________________________________________________________________

Automatic Negative Thoughts (ANTs): Note down any negative thoughts that arose in
the situation.
1. ________________________________________________________________
2. ________________________________________________________________
3. ________________________________________________________________

Challenging the Negative Thoughts

1. Is there any evidence that supports or contradicts these thoughts?

2. Are there any alternative explanations or perspective?

3. What would you tell a friend who is in the same situation and having these
thoughts?
Reframing and Positive Affirmations:
1. Reframe the negative thoughts into more balanced or positive statements/

2. Positive affirmations to counteract the negative thoughts.

Emotional Response After Challenging Thoughts:

How do you feel now? Has your emotional state shifted or changed?

Alternative Actions or Coping Strategies:

What alternative actions or coping strategies can you engage in to manage your
emotions and respond in a more constructive way in similar situations in the future?

Conclusion and Reflection:

Reflect on the process of challenging your negative thoughts and the impact it
had on your emotional well-being. Consider the progress you have made and any
insights gained from this thought diary entry. Remember to practice self-compassion
throughout the process.

Remember, thought diaries are valuable tools for increasing self-awareness, challenging negative thinking patterns, and fostering a more positive mindset. Regularly engage in
this practice to cultivate a healthier and more balanced thought process.