# Effects of a brief online self-compassion training on perfectionism, self-criticism, and social anxiety: A randomized controlled trial

## TL;DR

A 4-week online self-compassion training improved self-compassion and mental health but was not better than a stress-reduction training.

## Contribution

The study shows that self-compassion training has similar effects to stress-reduction training for psychological outcomes.

## Key findings

- Self-compassion training increased self-compassion and psychological health.
- The training reduced perfectionism and self-criticism.
- It was not more effective than a stress-reduction training.

## Abstract

This randomized controlled trial evaluates the effects of a brief online self-compassion training (SCT) on self-compassion, self-criticism, perfectionism, social anxiety, and psychological health in comparison to a generic stress-reduction training (SRT). Both training courses consisted of six brief, format-matched, unsupervised, online sessions with various exercises, and took place in a self-paced manner over 2 to 4 weeks. We collected self-report data on self-compassion, self-criticism, perfectionism, social anxiety, and psychological health. Participants were 200 healthy adults (85.5 % female, Mage = 30 years), randomly allocated to the SCT or the SRT. In pre-post comparison, effect sizes for the SCT were moderate for self-compassion (dz = 0.49, 95 % CI [0.26, 0.72]), self-criticism (dz = −0.50, 95 % CI [−0.72, −0.28]), and perfectionism (dz = −0.41, 95 % CI [−0.62, −0.20]), but close to zero for social anxiety (dz = −0.01, 95 % CI [−0.21, 0.18]). Only small differences emerged between the conditions immediately after the training, except for self-compassion (d = 0.49, 95 % CI [0.02, 0.58]). At 4 weeks follow-up the effects of both trainings on the target variables, including self-compassion, were very similar. However, intervention-specific effects were pronounced and enduring for participants with high initial levels of self-criticism. The results indicate that both training courses yielded similar psychological effect patterns. Effects of the SCT were not specific to self-compassion and conceptually opposite variables like perfectionism or self-criticism. These findings highlight the importance of understanding core mechanisms of self-compassion interventions and identifying appropriate target groups in future research.

•The study examines a 4-week, unsupervised, online self-compassion training.•The training led to increases in self-compassion and psychological health.•The training led to decreases in perfectionism and self-criticism.•The training was not superior to a matched active stress-reduction control training.

The study examines a 4-week, unsupervised, online self-compassion training.

The training led to increases in self-compassion and psychological health.

The training led to decreases in perfectionism and self-criticism.

The training was not superior to a matched active stress-reduction control training.