Origins and Meaning of International Women’s Day
March 8 is celebrated as International Women’s Day – a global moment to recognize women’s social, cultural, economic, and political contributions and highlight the importance of gender equality and mental well-being, inviting us to pause and reflect on women’s mental health. Many women navigate multiple roles (professional, caregiver, partner, friend), often carrying invisible emotional labor. While supporting others, it can be easy to overlook our own needs. International Women’s Day reminds us to offer ourselves the same care, understanding, and support that we so often give to others.
Building Inner Resources – Self-Compassion
How can we be gentle with ourselves in the same way we offer gentleness to others? One answer lies in self-compassion, rooted in ancient Buddhist philosophy. Self-compassion is the act of directing compassion toward our own suffering. It provides a healthy way of relating to distressing thoughts and emotions while supporting overall mental and physical well-being. It describes the way we treat ourselves during moments of failure, self-doubt, or emotional distress.
Self-compassion helps us recognize that inadequacy, distress, and setbacks are universal aspects of being human, and that everyone, including ourselves, deserves compassion. In many ways, it resembles forgiveness: practicing self-compassion means allowing ourselves understanding and grace in the face of mistakes, while honoring our value as imperfect human beings.
Three elements of Self-Compassion
1. Self-Kindness against Self-Judgement
Usually, when our friends or loved ones face challenges, we offer them kindness and support. Unfortunately, we do not always extend the same approach to ourselves – instead, we may become harsh and say unkind things. With self-compassion, we shift this attitude toward a more supportive and accepting stance. We acknowledge our mistakes while treating ourselves with understanding and self-acceptance. Self-kindness goes beyond simply stopping self-judgment – it means genuinely caring about our suffering and actively easing our distress. It involves showing up emotionally for ourselves and asking in difficult moments, “How can I care for myself right now?” (Neff, 2023). By doing so, we offer ourselves the same validation, support, and encouragement that we often give to others.
2. Common Humanity against Isolation
When we experience difficulties, it is common to feel as though we are the only ones struggling, while others seem to be managing life better. This perception can deepen feelings of isolation and self-criticism. In reality, however, everyone encounters challenges and moments of vulnerability – even if they are not always visible. Self-compassion helps us recognize this shared reality and reduces the sense of being alone in our suffering. Remembering our common humanity reminds us that struggles are part of the shared human experience, which helps us feel less isolated.
3. Mindfulness against Overidentification
Self-compassion invites us to gently turn toward our pain instead of avoiding it or judging ourselves for it. It means acknowledging difficult thoughts and feelings with openness and kindness, seeing them as temporary experiences rather than fixed truths about who we are. When we overidentify with our struggles, they can start to feel permanent. When we try to push them away, we miss the opportunity to understand and care for ourselves. By holding our experiences with a kind and accepting awareness, we create the space to respond to ourselves with compassion – and this mindful awareness becomes the foundation of self-compassion.
Self-Compassion Practices for Everyday Life
Below are five self-compassion exercises that may help you start developing this skill on your own.
Ask yourself: How would you treat your friend? – Start by thinking about a difficult situation from the past and noticing how you react to it. Then imagine how you would comfort and support a close friend if they were in your situation. Try to offer that same understanding and encouragement to yourself. Next, reflect on the contrast between the two reactions and their impact on your feelings. Finally, repeat gentle, self-compassionate affirmations whenever you think about this situation, such as “It’s okay to make mistakes, I’m only human” (Gupta, 2025).
Strengthening Self-Compassionate Inner Dialogue – Start by noticing your thoughts throughout the day and observing when you are being critical or harsh toward yourself. Awareness is the first step. Pay attention to the tone and language of your inner voice – does it sound blaming, demanding, or judgmental? When you catch a negative thought, ask yourself if you would speak to a friend the same way. If not, why speak to yourself that way? Transform self-criticism into supportive, encouraging messages, focusing on guidance and motivation rather than blame. You can also use imagery to help. Visualize yourself as a younger version of yourself, or imagine a wise, loving mentor offering support. What would they say to you?
Take a self-compassion break – Consider a difficult situation or thought. Notice the feelings the situation brings up and acknowledge them by saying “This is painful/stressful/difficult” (Gupta, 2025). Remind yourself that all humans struggle, and this is a natural part of our experience. Try to treat yourself with kindness as you navigate this situation. You might say to yourself, “May I accept myself as I am.” You can also engage in self-soothing, such as wrapping yourself in a soft blanket or placing a hand over your heart and breathing slowly.
Develop self-compassion through writing – Identify something about yourself that you tend to judge harshly, such as an imperfection, behavior, or personal trait. Write about how it makes you feel, allowing yourself to express your emotions openly. Then revisit your writing and challenge any negative thoughts by replacing them with kinder, more compassionate ones, for example, “It’s okay to make mistakes – nobody is perfect”. Finally, reread both parts and notice the shift from self-criticism to self-compassion.
Practice Loving-Kindness meditation – Find a quiet, comfortable place to sit or lie down and close your eyes. Take a few slow, deep breaths and focus on your breathing. Set an intention for the practice, such as developing self-compassion or kindness. Begin by directing compassion toward yourself by repeating phrases such as: “May I treat myself with kindness,” “May I feel calm and safe,” or “May I accept myself as I am.” Then gradually extend these wishes to others – loved ones, acquaintances, or even people you find challenging. You might say: “May you experience peace,” “May you be well,” or “May you find happiness.” Finally, extend these wishes to all living things. Before ending the meditation, take a moment to reflect on something you feel grateful for. When you are ready, slowly open your eyes and take a moment before returning to your day.
Research on Self-Compassion
Research shows that higher levels of self-compassion are associated with lower levels of depression, anxiety, stress, and suicidal ideation. It has also been found to reduce symptoms of PTSD, eating problems, and body image dissatisfaction. Overall, evidence suggests that self-compassion helps decrease negative mental states while increasing positive ones. For example, writing a self-compassionate letter for five consecutive days has been shown to increase happiness for up to six months. In addition, self-compassion helps build resilience -our ability to cope with difficult experiences. Studies consistently show that self-compassion supports our mental well-being in many different ways.
Research also shows that self-compassion is positively linked to empowerment, strengthening confidence, agency, and personal resilience. On International Women’s Day, this connection reminds us that empowerment grows from within, through self-kindness and mindful awareness of our own needs and strengths.
A Gentle Reminder
International Women’s Day can serve as a powerful reminder that empowerment is both collective and personal. Practicing self-compassion fosters inner stability, supports emotional resilience, and helps us navigate life’s challenges with greater ease while honoring our worth.
Happy Women’s Day!
Sources:
Gupta, S. (2025, September 8). 5 Self-Compassion exercises to practice daily. Verywell
Mind. https://www.verywellmind.com/self-compassion-exercises-to-practice-daily-8619690
International Women’s Day. (n.d.). About International Women’s Day.
https://www.internationalwomensday.com/About
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Neff, K. D. (2022). Self-Compassion: Theory, method, research, and intervention. Annual
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