Online Self-Compassion Course

Have you ever compared yourself negatively with other people, or felt that you’re not good enough?

Do you sometimes feel like a failure, or criticise yourself when you make a mistake?

If it’s a ‘yes’ to any of these, we’ve developed an online self-compassion course which will help you reduce these difficulties, so you can feel better about yourself and be happier in life

What the online self-compassion course involves

Each week – through 30-minute videos – you’ll be introduced to ideas and exercises from Compassion Focused Therapy (CFT). These have been scientifically proven to increase self-compassion, reduce self-criticism, and help us lead happier lives.

In between weeks, you’ll have access to guided audio practices and reading material to support your journey in cultivating self-compassion. The four weeks involve:

Week 1

Learn what self-compassion is, including some common myths about it. Practise how to build the foundations of self-compassion

Week 2

Find out about how to develop and grow your Compassionate Self, and practise how to direct this to yourself

Week 3

Learn how imagery & self-compassion exercises can help you to become more caring & supportive of yourself

Week 4

Learn how to strengthen your compassionate mind by practising bringing self-compassion to life’s day-to-day challenges

What the online self-compassion course involves

Self-compassion involves relating to yourself with kindness, care and support – so treating yourself in a similar way as you do a good friend. There are two parts to self-compassion:

Through thousands of research studies – and the work of leading psychologists like Paul Gilbert and Kristin Neff – self-compassion has been shown to be a powerful way of reducing self-criticism, painful emotions & psychological difficulties like low mood and stress. People who are higher in self-compassion also tend to have increased wellbeing, happiness and healthy relationships

“I'm really pleased I took this course. It was easy to access, and it helped me to be less critical with myself. Definitely recommended”
Ali S
Course Participant

A bit about your course guide

Photo of Clinical Psychologist Dr Chris Irons

Dr Chris Irons

Hi, i’m Chris. I’m a clinical psychologist specialising in Compassion Focused Therapy (CFT) and self-compassion. I’m also the author of a number of self-compassion books, including the Compassionate Mind Workbook and the Compassionate Mind Approach to Difficult Emotions

In my experience, we don’t tend to treat ourselves with the same kindness & care as we do our friends. In fact, we can be very harsh & critical with ourselves

In this online self-compassion course i’ve taken 15 years of clinical experience as a therapist & developed a short, engaging, evidence-based course to help you become more caring and supportive of yourself

So if you struggle with self-criticism, feeling not good enough or inadequate, I hope you’ll let me guide you in how self-compassion can bring change to your life

How can the course help me?

Research that’s currently being written up for publication has found that the self-compassion course leads to:




This course includes:


There are now thousands of studies showing that higher levels of self-compassion are associated with many benefits. This includes higher levels of happiness, wellbeing and positivity, as well as lower levels of self-criticism, shame, anxiety and depression. The great thing is that you can increase your self-compassion in lots of different ways – one of which is this course!
These are some of the most common myths about self-compassion. The research on this has actually found the opposite – the more compassionate you are with yourself, the more likely you are to deal with difficult things in life, and take responsibility for your mistakes& failures
Although this is understandable, the key thing about self-compassion isn’t about whether you deserve it, but that you need it. We will spend many, many hours with friends and family in life, but no where near as long as we spend in relationship with ourselves – so the important thing is to learn how to treat ourselves with the same care and compassion we treat our friends and loved ones
Yes, absolutely! There are hundreds of published studies showing that it’s possible to increase our level of self-compassion, and many of the exercises in this course have been found to do just this.
For as long as you want it! I want you to feel free to go keep using these ideas and resources whenever you find it helpful
“I didn’t expect to find this self-compassion course so helpful – I've really noticed benefits”
Paul B
Course Participant