What happens when we turn our inner critic into a kinder voice?
Research from the Soothing Ego-Threat with Self-Compassion (SETS) lab at the U of M is examining how self-compassion can help people cope with shame, failure and other deeply painful experiences.
Edward Johnson, a professor of clinical psychology in the U of M’s department of psychology, leads the SETS lab, which focuses on what psychologists call “ego-threat.” These are experiences that challenge a person’s sense of worth or competence. They include emotions such as shame, guilt, sadness and envy, as well as broader experiences of failure, trauma, physical pain or symptoms of mental illness. Johnson explained that when individuals respond to these events with self-criticism, rumination or social withdrawal, those reactions can increase the risk of anxiety and depression.
“We are interested in examining how learning to adopt a gentler attitude of self-compassion toward one’s negative experiences can be helpful in easing distress and reducing the likelihood of negative outcomes,” he said.
Self-compassion, as studied in the lab, has three main components. It involves being kind rather than harsh toward oneself, recognizing that mistakes are part of shared human experience and approaching painful emotions with mindful curiosity instead of becoming overwhelmed by them.
In a typical experiment, participants are asked to recall a distressing experience and report their emotional state. They then complete a guided self-compassion exercise, allowing researchers to measure whether their distress decreases.
A recent project from the SETS lab examined whether self-compassion is uniquely effective in reducing distress related to shame, or whether other approaches might work as well. The study compared self-compassionate responses to self-improvement-oriented responses. Participants reflected on a shameful experience either through a self-compassion lens or by asking what they could learn from it to avoid repeating it.
According to Johnson, the findings were notable. “We found that self-improvement was just as effective as self-compassion in reducing distress associated with a shameful episode,” he noted. In addition, more participants reported preferring the self-improvement approach when given both options. The result raises new questions about why some individuals may hesitate to use self-compassion as a coping strategy.
Johnson explained that previous research suggests some people fear self-compassion may lead to complacency. Future studies in the lab aim to explore whether those who hold this belief are more likely to prefer self-improvement strategies.
The lab’s research extends beyond student samples. Johnson and his team have examined self-compassion among firefighters and paramedics who have experienced trauma, new mothers facing postpartum symptoms, students managing academic stress and individuals involved in social activism. Studying diverse populations helps better understand when and for whom self-compassion is most effective.
Johnson emphasized that the lab’s experimental design strengthens confidence in the findings. Rather than simply observing correlations, controlled studies allow researchers to test whether self-compassion plays a causal role in reducing distress.
In the broader context, Johnson hopes the research will solidify not only whether self-compassion works, but how it works and under what conditions. In clinical settings, self-compassion is increasingly integrated into psychotherapy. By identifying its mechanisms and limits, the research may help refine its application in treatment.
Beyond academic contributions, Johnson highlighted the everyday relevance of his work. Experiences of failure, regret or embarrassment are common. Learning how to respond with compassion rather than harsh self-judgment may reduce unnecessary suffering.
He also credited research participants for making this work possible. Many have shared deeply personal and painful memories as part of the studies. “You never know what others may be carrying,” he reflected. Witnessing participants write about painful experiences with greater kindness and report feeling lighter afterward reinforced his belief that resilience can be cultivated.
For students interested in this field, Johnson recommended seeking research experience early. Volunteering in a lab and becoming familiar with ongoing work can help explore interests and build skills. As research on self-compassion continues to grow, opportunities to contribute are expanding as well.
