Sample Blog Post: How MSC helps Anxiety
Anxiety can feel like a constant companion: the restless mind, the worry about what’s next, the shame or self-judgment when things don’t go right. Traditional approaches often emphasise managing or reducing anxiety. Mindful Self-Compassion (MSC), however, offers something complementary and deeply healing: a way to relate to anxiety with kindness, presence, and resilience.
What is MSC?
Mindful Self-Compassion (MSC) is a program developed by Dr. Kristin Neff and Dr. Christopher Germer. It combines mindfulness (being present with difficulty without overreacting) and self-compassion (treating ourselves with the kindness we’d offer a friend) to build emotional strength and self-acceptance.
John Quill offers MSC courses and coaching that guide people in cultivating these skills in ways that integrate with daily life — not as an added burden, but a shift in relationship to inner experience.
Why MSC is especially useful for anxiety
Here are several ways MSC can help when anxiety is present:
Challenge in AnxietyHow MSC HelpsRumination, “what if” thinkingMindfulness helps notice anxious thoughts as passing mental events rather than absolute truths. You learn to step out of automatic loops.Self-criticism and shameMany with anxiety also beat themselves up for being anxious. Self-compassion counters that with gentleness, validating that distress is part of being human.Emotional overwhelmMSC offers practices to “be with” difficult feelings (not suppress or overreact), helping you steady rather than being hijacked by anxiety.Avoidance and safety behavioursCompassionate awareness supports gradually leaning into discomfort, rather than avoiding it entirely.Decline of resilience over timeOver time, regular MSC practice builds inner strength so future anxious waves feel more manageable.
Example practices to start
You don’t need to complete a full MSC course to begin benefiting. Here are a few small practices you can try:
Mindful breathing + label
When anxiety arises, pause briefly, take a breath in and out, and silently say: “This is anxiety”. Then return to the breath. The simple act of naming can help create a bit of distance.Self-compassion break
When facing a tough moment, place a hand over your heart (or clasp hands), and say to yourself:“This is a moment of suffering. Anxiety is hard right now. May I be kind to myself.”
(You can also extend a wish: “May I give myself what I need in this moment.”)Soothing touch
Gentle physical gestures (stroking your arm, holding your hands) can activate a sense of care and safety in your nervous system.Mindfulness of body signals
Anxiety often shows up as tightness, restlessness, shallow breathing. Bring gentle attention to where the body is stressed. Breathe into those places (if safe) and offer compassion.
What to expect when you begin MSC
Resistance & difficulty: You may find self-compassion feels foreign or even uncomfortable at first (especially if you’re used to harsh self-criticism). That’s normal.
Ups and downs: Some sessions will feel soothing; others may surface more anxiety. MSC doesn’t promise to “erase” anxiety but to change how you relate to it.
Gradual shift: Over time you may notice fewer cycles of panic, more emotional recovery, and gentler attitudes toward yourself.
Integration into life: The goal is not more “technique,” but a shift in inner habit — with practice, compassion becomes a more accessible default.
How John Quill’s MSC offering supports you
Evidence-based: John emphasises that his MSC courses are rooted in research.
Tailoring to your life: The support offered is practical and grounded — not idealised. You work with your real challenges, not some theoretical “ideal self.”
Supportive environment: In the course and coaching, you receive guidance, accountability, and companioning — vital when anxiety is intense.
Flexible delivery: Sessions online and in person (in Essex) make it accessible regardless of where you are.
First step free: John offers a free 20-minute call to see if MSC is a good fit for you.
Some caveats & when to seek other support
MSC is not a replacement for therapy when anxiety is severe or when there is co-occurring depression, trauma responses, or other clinical conditions.
If you ever have thoughts of harming yourself or feel overwhelmed, professional mental health help is necessary.
Be patient and gentle with yourself — transformation isn’t instantaneous.
Would you like more support with your anxiety?
Dealing with anxiety on your own can be hard, but there are many pathways that can help you. One pathways is coaching which I offer on a one-to-one basis in a way that’s affordable and accessible. If you’re interested, why not book a free consultation today and learn more about how MSC can help you with your anxiety?
