Free tool · Compassion Pause

A fairer voice for a difficult moment.

Notice what happened, write a response you can believe, and choose one small act of care. This original reflection is inspired by self-compassion research; it is not a validated intervention.

Why this topic?

A four-week workplace programme showed promise for stress; a small climbing trial found a change in physical performance nerves. Neither study tested this tool or establishes an effect from one short pause.

Read the workplace study explainer →

Read the performance nerves explainer →

RCT 190 healthcare professionals randomized

A four-week online self-compassion programme improved self-reported self-compassion, wellbeing, stress and personal/work burnout compared with a waitlist. This does not validate a two-minute exercise.

Super A, Yarker J, Lewis R, Keightley S, Summers D, Munir F (2024). Developing Self-Compassion in Healthcare Professionals Utilising a Brief Online Intervention: A Randomised Waitlist Control Trial. International Journal of Environmental Research and Public Health. DOI PubMed Free full text Original paper Reuse licence Open access · CC BY 4.0 ✓ Verified via Crossref · Oct 26, 2026

RCT 60 climbers completed pre/post assessments

After two weeks, self-compassion writing reduced self-reported physical performance anxiety versus a waitlist. Cognitive performance anxiety did not significantly change.

Röthlin P, Leiggener R (2021). Self-compassion to decrease performance anxiety in climbers: A randomized control trial. Current Issues in Sport Science (CISS). DOI Original paper Reuse licence Open access · CC BY 4.0 ✓ Verified via Crossref · Oct 26, 2026

If reflection is too much today

Look around your room, return to a familiar activity or contact someone you trust. You do not have to finish. For urgent support, visit Get help now.

A fairer voice for a difficult moment.

My Compassion Pause