Episode 10 - Compassion in Action | From Self-Kindness to Fierce Boundaries - Entreé

Compassion isn’t just about being “nice”—it’s a skill that can transform how we relate to ourselves and others.

In this entrée episode of the Relish Podcast, Alyssia Sheikh unpacks the difference between sympathy, empathy, and compassion, and explains why compassion helps us care deeply without burning out. You’ll hear why empathy without boundaries often leads to overwhelm, and how compassion actually engages different brain systems that support well-being.

We then dive into self-compassion—what it is, what it isn’t, and why it’s often misunderstood. Drawing on Kristin Neff’s pioneering research, Alyssia shares the three key components of self-compassion (mindfulness, common humanity, self-kindness), and the important distinction between tender and fierce self-compassion. You’ll also be guided through experiential practices, including visualization, journaling, and supportive touch, that can shift the way you meet yourself in difficult moments.

✨ In this episode, you’ll learn:

• Why compassion ≠ empathy, and how boundaries make compassion sustainable 
• What self-compassion really is (and isn’t), and the common myths that hold us back 
• The difference between tender and fierce self-compassion—and why we need both 
• Research-backed practices: hands-on-heart, compassionate journaling, supportive mantras, and mindfulness 
• Why self-compassion builds resilience, motivation, and emotional regulation (more effectively than self-esteem) 

💭 Reflection to try: The next time you notice self-criticism, pause and ask yourself: What would I say to a dear friend in this moment? Then offer that same tone of kindness inward.

Follow & Connect:

• Join the Newsletter
• IG: @alyssiasheikh
• TikTok: @alyssiasheikh
• YouTube: Alyssia Sheikh
• Build Your Self-Trust → https://alyssiasheikh.com/unshakeable
• Book a Self-Trust Session with Alyssia → https://alyssiasheikh.com/self-trust-session
• Download my free Self-Compassion Break Meditation → https://www.alyssiasheikh.com/self-compassion-break-meditation

Links & Resources Mentioned:

• Kristin Neff – Self-Compassion (Official Website), University of Texas at Austin
  (Resource hub with practices, guided meditations, and research from the pioneer of self-compassion.) https://self-compassion.org
• Kristin Neff & Christopher Germer – The Mindful Self-Compassion Workbook (2018)
  (Evidence-based workbook introducing the three components of self-compassion and practical exercises.) Amazon link
• Self Compassion Letter Try the practice
• Klimecki et al. (2014). Differential pattern of functional brain plasticity after compassion and empathy training, Social Cognitive and Affective Neuroscience
  (Found that empathy and compassion activate different brain regions; compassion is linked to positive affect and resilience, empathy to shared distress.) PubMed
• Rockliff et al. (2008). A pilot exploration of heart rate variability and salivary cortisol responses to compassion-focused imagery, Psychophysiology
  (Showed that compassion-focused practices, including supportive imagery and self-touch, improve physiological regulation and stress response.)
  PubMed
• Serena Chen Lab – Self-Compassionate Touch Study (UC Berkeley, 2020)
  (Participants who practiced hands-on-heart/self-touch daily for a month showed improved mood, reduced stress, and greater self-compassion compared to controls.)
  Behaviour Research and Therapy