Are you hard on yourself? Do you expect more from yourself than you do of others? Do you struggle to forgive yourself? If so, you could be robbing your marriage and your spouse of greater happiness. A study involving 209 heterosexual couples found that a “caring, kind, and attentive attitude toward oneself, especially with regard to your own shortcomings,” contributes to greater happiness in marriages. In other words, self-compassion leads to happier marriages, happier spouses, and greater satisfaction in sexual intimacy. Men, in particular, reported a higher level of relationship satisfaction if their wife was self-compassionate. Doesn’t that sound like something you’d like in your marriage? Ironically, it begins with practicing self-compassion, “a caring, kind, and attentive attitude toward oneself, especially with regard to your own shortcomings.”  Even better news, you can increase your self-compassion and so increase your marital satisfaction for both you and your spouse, by engaging in these practices.

• When you experience a personal failure or perceive a personal inadequacy, ask yourself, “How would I behave toward my friend if they were in this type of situation?” “What advice would I offer a friend in a similar situation?”  Then give heed to your answer. We often find it easier to show compassion to our friends than to ourselves. Give yourself the same advice you’d give your friend…and listen to that advice.
• Look closely at the expectations you place on yourself. Are they realistic? Do they leave room for mistakes? What might be a more realistic self-expectation?  We often place unrealistic expectations on ourselves. We become perfectionistic and overly critical of any shortcoming. Examine your expectations and accept that you are human.
• Offer yourself encouragement. We easily slip into self-critical or self-degrading comments. We tell ourselves we’re a “lousy cook” when we overcook the chicken one time or call ourselves “lazy” or minimize our knowledge. Instead, be honest with yourself. Sure, we all have shortcomings but don’t turn a shortcoming into a character trait. Encourage yourself. Don’t make a passing failure a permanent state of being. Instead, encourage yourself. Consider times you have done better. Make a plan to learn and grow. Restate those harsh criticisms with greater self-compassion and with a more accurate truth. Learn to offer yourself encouragement and affirmations.
• Listen to your thoughts and reframe them into more accurate thoughts. Throw out the “always” and “nevers.” Replace them with “this time” or “sometimes.”   Replace the global statements (everything, my whole…) with specific statements (this time, this incident, this moment). Admit it’s not “all about you” and you’re not to “blame for everything.”  Then have the grace to take responsibility only for those things over which you actually have control.
• Do something nice for yourself today. It could be simple: take a bath, call a friend, read a book, take a walk…. Do something nice for yourself today.

Learn to show yourself a little compassion. Show yourself as much compassion as you would show a good friend. When you do, you will find greater joy, your spouse will experience greater happiness, and your marriage will grow more satisfying.