Happiness Break: A Compassionate Letter to Yourself

Happiness Break: A Compassionate Letter to Yourself

From The Science of Happiness by PRX and Greater Good Science Center

June 11, 2026 · 10 min

About this episode

In this episode, psychologist Kristin Neff guides listeners through a compassionate letter-writing exercise to promote self-care and acceptance.

Take less than 10 minutes to write yourself a letter of care, compassion, and encouragement with psychologist Kristin Neff in this research-backed practice. How To Do This Practice: Choose an area of self-judgment: Think of one aspect of yourself that makes you feel inadequate, stressed, or not quite good enough. Name what you're feeling: Write a few sentences about the situation and the emotions it brings up, such as sadness, fear, frustration, shame, or loneliness. Imagine an unconditionally compassionate friend: Picture someone who is wise, accepting, and deeply caring—someone who sees both your strengths and your struggles without judgment. Write a letter from their perspective: Let this compassionate friend respond to your situation with understanding, kindness, and acceptance, recognizing that imperfection is part of being human. Include gentle wisdom and encouragement: If it feels helpful, have your compassionate friend offer caring suggestions for growth or change—not because you need fixing, but because they want you to thrive. Read the letter back to yourself: Set the letter aside for a while, then return to it and read it slowly, allowing the words of compassion and…

People in this episode

Guest: Kristin Neff

Topics covered

  • self-compassion
  • mental health
  • emotional well-being
  • self-acceptance
  • personal growth

Keywords

  • self-judgment
  • compassion
  • letter writing
  • emotions
  • mental health

Mentioned in this episode

Organizations: University of Texas at Austin

More episodes of The Science of Happiness

Explore listener stats, chart rankings, contacts and more on the The Science of Happiness podcast page.