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, you're not alone, and we can help you.

We’ve developed an online self-compassion course which will help reduce these feelings, so you can feel better about yourself and lead a happier life

What the online self-compassion course involves

In our weekly 30-minute videos, we will introduce you to key ideas and exercises based on Compassionate Mind Training (CMT). We'll teach you practical methods and techniques that have been scientifically proven to increase self-compassion, reduce self-criticism and shame, and help you lead a happier, more fulfilling life.

Between these weekly videos, you’ll have access to guided audio practices and reading material to help you along your your journey towards self-compassion and wellbeing.

The course involves:

Definition of Compassion

Week 1

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

Compassion Focused Therapy

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

Compassion Focused Therapy

Week 4

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

What is self-compassion?

Self-compassion is an integral part of emotional health, and involves treating yourself with kindness, care and support. This means relating to yourself in a similar way that you do with those you love and care for.

There are two important parts to self-compassion:

Self-compassion - like mindfulness - has repeatedly been found to be a powerful approach for dealing with emotional distress, self-criticism & psychological difficulties like low mood and stress.

Research by world leading experts like Paul Gilbert and Kristin Neff has shown that by practising various exercises, this can significantly increase levels of self-compassion.

Imagine what they could do for you...

“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 online self-compassion course guide

Compassion Focused Therapy

Dr Chris Irons

Hi, i’m Chris. I’m a clinical psychologist specialising in self-compassion and Compassion Focused Therapy (CFT). I’ve written 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, which can leave us feeling low in self-esteem and struggling with difficult emotions.

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, this course can help! Let me show you how self-compassion can bring positive changes to your life

How can the online self-compassion course help me?

Published research has found that the self-compassion course leads to:



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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, it is similar in some ways, but with some differences too. This course is based on ideas from Compassion Focused Therapy (CFT) and Compassionate Mind Training (CMT), both of which have lots of scientific evidence to support their effectiveness.

And most importantly, this course has been shown to significantly increase self-compassion and reduce psychological distress

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'm really mindful of all the benefits it's brought me”
Paul B
Course Participant

Interested in other ways to develop your compassionate mind? Take a look at our 8-Week Compassionate mind (CMT) training course, our Self-Compassion App, or meet with one of compassion-focused therapists