Your DOSE of Self-Compassion
Discover how self-compassion and your brain’s natural chemistry work together to support your well-being. In this episode, we’re exploring the DOSE chemicals—Dopamine, Oxytocin, Serotonin, and Endorphins—through the lens of self-compassion, uncovering how they enhance motivation, connection, resilience, and stress relief. You’ll hear about simple, science-backed ways to activate these feel-good chemicals and bring more kindness, warmth, and encouragement into your daily life.
To go even deeper with self-compassion and related topics join us at the PsycHope Self-Love Audio Summit! You can sign up (for free) right here: https://www.psychope.com/love
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You show up for everyone else—but, hey, when’s the last time you showed up for you? The PsycHope Self Love Audio Summit is a free event designed to help you nurture yourself with more self-compassion and self-care, while reconnecting with your self-worth.
Join an inspiring circle of experts from professional backgrounds in psychology, mental health, wellness, health and fitness, and spirituality.
Together, we’ll explore topics like:
Reconnecting with yourself on a deeper level;
Breaking free from people-pleasing, setting healthy boundaries;
Embracing body acceptance and confidence;
And, finding micro-moments of self-care in a hectic life.
Each interview is transformative, but we’re keeping things short and sweet so you can listen in a way that fits your busy schedule. The summit runs from February 24th through February 28th and we’d love for you to join us.
Sign up now at psychope.com/love or just click the link in the show notes. Again, that’s psychope.com/love.
Hello and welcome! You’re listening to the PsycHope Self-Help Podcast: A space for women where psychology illuminates paths to healing, hope, and personal growth. I’m Dr. Jennifer McManus, a clinical psychologist and I’ll be your host. Each episode, we’ll explore a different way to use psychology to enhance emotional wellness. Hope you enjoy the show!
Hey there, it’s episode 48! If you’ve been tuning into the podcast lately, then you know we’ve been listening to your feedback and bringing you a series of DOSE-themed episodes. If you’re just joining the DOSE series now, then it might be helpful to hear that in this case DOSE stands for Dopamine, Oxytocin, Serotonin, and Endorphins, often called our happy hormones.
I love doing these DOSE episodes for you because there’s something so empowering about understanding our brain’s natural chemistry and how we can work with it to support our emotional wellness. Today, we’re going to use that DOSE lens to explore a powerful practice for inner healing: and that’s self-compassion.
We’ve explored the psychology of compassion in previous episodes, including A Brief Introduction to the Psychology of Compassion, which was episode 21; The Healing Power of Self-Compassion, which was episode 22; and a Compassionate Approach to New Year’s Resolutions back when we rang in 2024, and that was episode 37. Today, we’re weaving those insights into the DOSE chemicals—Dopamine, Oxytocin, Serotonin, and Endorphins—so you can understand the neurobiology behind self-compassion and how to activate these natural feel-good pathways in your own life.
If today’s exploration resonates with you, I’d love to invite you to go even deeper with self-compassion and related topics inside the PsycHope Self-Love Audio Summit. It’s a gathering of inspiring experts sharing insights on how they conceptualize self-love. In addition to self-compassion, we’re also discussing concepts like self-worth, self-care, and personal growth—everything you need to nurture your relationship with yourself. My interviews with these compassionate speakers are going to drop in a private podcast on February 24th. Be sure to sign up at psychope.com/love so you’ll be all set to listen. As always, you can just click the link in the show notes!
Alright, let’s get into why self-compassion matters by taking a moment to check in with our hearts.
Have you ever noticed how much easier it is to be kind and encouraging toward a loved one than it is toward yourself? Maybe a friend tells you they’re feeling like a failure, and your instinct is to remind them of just how wonderful they are. But when you fall short of your own expectations, that voice inside is often so much harsher.
This is something Dr. Kristin Neff speaks about so beautifully in her research. She’s found that self-compassion offers all the benefits of self-esteem without the pitfalls. It’s not about inflating your ego or telling yourself you’re the best—it’s about treating yourself with the same kindness, understanding, and care that you would a dear friend.
Dr. Paul Gilbert, the founder of Compassion Focused Therapy, has also shown that self-compassion is biologically soothing. It moves us out of the threat response—where we feel like we have to fight, flee, or freeze—and into the soothing system, where we can rest, regulate, and heal.
And Dr. Shauna Shapiro, who has done important work in the area of mindfulness and self-compassion, emphasizes that how we treat ourselves changes the wiring of our brain. Every time we respond to ourselves with warmth instead of criticism, we strengthen the pathways for self-kindness, resilience, and emotional well-being.
So, I’m really excited to explore with you how all this connects to the DOSE chemicals— our body's built-in system for fostering well-being. This episode is all about self-compassion through the lens of the DOSE hormones, offering a focused, pinpoint discussion of how these natural chemicals support kindness toward ourselves. If you're curious to dive deeper into the broader science behind dopamine, oxytocin, serotonin, and endorphins, I invite you to check out episode 42, Harness Your Happy Hormones for Stress Relief: A DOSE Primer, where we take a more comprehensive look at how they influence well-being.
For our purposes today though, dopamine is the chemical of motivation, reward, and forward momentum. It’s what gives us a sense of accomplishment when we complete something, even if it’s small.
So, how does dopamine relate to self-compassion? Well, one simple way to invite more self-compassion into your life is to acknowledge and celebrate our small wins along the way to a bigger goal. Dr. Kristen Neff talks about the power of shifting our self-talk from “I’m failing” to “I’m learning.”
Instead of focusing on where you might have fallen short, try noticing and appreciating what you did well. Maybe you handled a difficult situation with more patience than before. Maybe you took a much-needed rest instead of pushing through exhaustion. When you acknowledge these moments, your brain releases dopamine, reinforcing the belief that your efforts matter.
Here’s a simple way to invite more self-compassion into your day by boosting dopamine. Each evening, take a moment to jot down one small thing you did well that day. Let yourself feel that little spark of satisfaction.
Our next DOSE chemical, oxytocin, is often called the "love hormone." That’s because it’s released during moments of warmth, connection, and trust. While we usually think of oxytocin as something we get from other people, the science shows that we can generate it internally—even through self-compassion.
Dr. Kristin Neff, Dr. Shauna Shapiro, and other self-compassion researchers emphasize the power of soothing self-touch as a way to generate oxytocin and a sense of safety.
Placing your hand over your heart, or wrapping yourself in your own arms for a gentle self-hug are both ways to activate the mammalian caregiving system. This signals to your nervous system that you are safe, loved, and supported.
Here’s a gentle way to nurture self-compassion while increasing oxytocin. When you’re feeling anxious or self-critical, pause and place your hand over your heart. Take a slow, deep breath and say something kind to yourself—like “I’m here for you” or “I’m doing the best I can.” If it feels authentic to you, then weave in a term of endearment for yourself, too, like “darling” or “sweetheart.”
Next, we come to Serotonin: The Mood-Stabilizing Chemical. Serotonin is the chemical that helps us feel steady, content, and emotionally balanced. It’s also deeply connected to self-worth and well-being.
Dr. Neff suggests a related exercise where you write yourself a letter from the perspective of someone who loves you unconditionally. This could be your best friend, a wise mentor, or even your future self.
As you write, focus on what they would say to you in a moment of struggle or self-doubt. What words of comfort, encouragement, and support would they offer?
This exercise naturally boosts serotonin by reinforcing a sense of belonging, self-worth, and emotional regulation.
If you feel so inspired, try out this serotonin elevating practice and write yourself your own short, self-compassionate note—just like you would for a loved one who needed encouragement.
Finally, we come to endorphins, our body’s natural painkillers and mood enhancers. They help relieve stress, ease tension, and even create a warm, uplifting feeling of well-being.
One helpful way to release endorphins while practicing self-compassion is to embrace laughter and lightness, especially when you catch yourself in self-judgment.
Have you ever noticed how children giggle freely when they make mistakes? They don’t dwell—they usually just laugh, move on, and keep playing. That same lightheartedness is something we can bring to our own self-talk.
So, here’s a lighthearted way to invite more self-compassion and spark some endorphins. The next time you catch yourself being self-critical, take a breath and soften the moment with humor. Maybe it’s a playful “Oops, there I go, being human again!” or a gentle chuckle at your own perfectionism. Let laughter be a reminder that you’re doing your best, and your best is enough.
This compassionate approach that can offer a gentle release of endorphins brings to mind one of my favorite quotes: "You grow up the day you have your first real laugh—at yourself." And to give proper credit, that quote is attributed to Ethel Barrymore, great aunt of Drew Barrymore and an actress herself.
As we wind down now, I want to bring this all together. When we practice self-compassion, we’re not just being "nice" to ourselves. We’re actively changing our brain chemistry, soothing our nervous system, and creating an inner environment where growth and healing can happen.
And one more reminder, if you’re craving more guidance and inspiration around self-compassion, I’d love for you to join us at the PsycHope Self-Love Audio Summit. Our speakers are sharing their expertise and insights on how to nurture every part of yourself—mind, body, and spirit.
Sign up at psychope.com/love, or just click the link in the show notes!
Much peace ‘til next time.
The information shared on the PsycHope Self-Help podcast is done so with the understanding that it does not constitute professional help nor is it a substitute for professional help. If you think you might benefit from more than self-help, there are resources listed in the show notes.
Show Notes
Episode 48, originally published on February 22, 2025.
To go even deeper with self-compassion and related topics join us at the PsycHope Self-Love Audio Summit! You can sign up (for free) right here: https://www.psychope.com/love
Disclaimer
The information shared on the PsycHope Self-Help podcast does not constitute professional help nor is it a substitute for professional help. If you think you might benefit from more than self-help, here are some helpful resources:
Find a therapist:
Psychology Today, directory for locating a psychotherapist. More details here: https://www.psychologytoday.com/
Mental health crisis resources:
Suicide Prevention Hotline: call or text 988
Crisis text line: text HOME to 741741 to connect with a Crisis Counselor for any emotional crisis
