There are times in life when it pays to be dynamic, relentless, determined. But we also need to learn when to cut ourselves and our friends, family, and colleagues some slack, argues clinical psychologist Dr Ross White. Here, he recommends five books that help us reflect on being kinder to ourselves and others.
Even the title of this interview makes me want to sigh in relief. Why do you think itâs important for us to be kinder to ourselves and to others, and is this something that a book can help us do?
In my clinical work and my personal life, I am acutely aware that we can all be harsh to ourselves; we all have an âinner criticâ to contend with. This inner critic feeds off skewed comparisons that we make between ourselves and others, which is aided and abetted by social media. Thereâs so much comparison, and unfortunately only the extraordinary goes viral. When we see people doing incredible things on Instagram, X, or TikTok, we think: I canât compete with that. There are also a lot of influencers out there who promote concepts that purport to infer a competitive advantage in the game of life, such as âmental toughnessâ and âgrit.â
I donât know if you are familiar with people like David Goggins? Heâs ex-special forces, an endurance athleteâŠ.
I think he finishes all his motivational posts with exhortations to âstay hardâ?
Exactly. But I think there are other key qualities that are important for helping us to thrive. Theyâre perhaps a little less sexy. You know: Stay hydrated. Stay well rested. Stay kind⊠Itâs just that these qualities may not have as compelling a ring to them.
So, yes, I think itâs important to advocate for the value of kindness. Itâs okay to be relentless, to go after whatâs important to you, but letâs not be relentlessly relentlessâthatâs going to lead to burnout. We need to take care of ourselves, so that we can continue to take care of business and the people that matter to us. Thatâs a great investment.
Youâve used the metaphor the tree that bendsâ in the title of your book. What does that mean and how does it translate into therapeutic practice?
âThe tree that bendsâ comes from a Tanzanian proverb: âThe wind does not break the tree that bendsâ. Iâve been fortunate enough to do work in Sub-Saharan Africa, where I learned about idioms of distress and wellbeingâlinguistic expressions that help people share an understanding of what it means to be well. That was a proverb that was often used to capture resilience. Itâs a lovely metaphor that has stayed with me.
Iâm a big fan of psychological flexibility as a concept, and the psychological therapies that I practice focus on psychological flexibility, such as Acceptance and Commitment Therapy, or âAct.â Itâs important for folks dealing with clinical difficulties to understand those concepts, but itâs also important for wider audiences to learn about psychological flexibility.
I think nature is a great teacher; rather than becoming overly reliant on apps or engaging habitually with digital technologies, if we are prepared to look up and out, we can take inspiration from nature. I use the anatomy and the functioning of trees to capture what it means for us as humans to thrive.
âItâs okay to to go after whatâs important to you, but letâs not be relentlessly relentlessâ
Think about the roots of the tree, which anchor the tree in its environment. We need to be anchored into the time and place in which our lives are unfolding. Too often we are engaged in âmental time travelâ to past regrets or future worries. Weâre not actually present where life is unfolding here and now.
The trunk of a tree needs to be willing to sway in the wind, to absorb its energy, and then use that same energy to come back to centre. Likewise, we need to be willing to recognise that our minds are story-generating machines that all too quickly produce scripts about who we are, what we are capable of, and what other people think about us. So, we need to be willing to recognise those stories and, importantly, be willing to show up to the emotions that come with them. Those emotions can be uncomfortable, challenging, difficult⊠And I think we get into the habit of trying to suppress, avoid, or get rid of those emotions. That can lead to more difficulties than it solves. So, yes, we need to be willing like the tree trunk.
Then, finally, we need to be like the crown of the tree: the branches and leaves, which harness the power of the sun. Thatâs where photosynthesis happens, where the tree converts that energy into the fuel it needs to grow and develop. We too need to be empowered by our sense of purpose and our personal values â what it is that intrinsically motivates us; what do we want to stand for in the world? So, we need to be like the crown of the tree, empowered.
So, for me, psychological flexibility is being Anchored, Willing, and Empowered. The tree also has to adjust to changes in its environment. If you think about the tree in spring and summer, it has to be in âgetâ mode to capture energy and produce the fuel it needs. We all have our âgetâ mode. Itâs important to work towards the completion of tasks and projects. We need to be motivated to see things through.
A tree also needs to be aware of potential threats: infestations from bugs or fungi can kill a tree. So, it must invest energy in protecting itself. A tree has its âthreatâ mode. We too have our âthreatâ mode that allows us to respond to environment that could be a danger to us. Our symbolic minds can generate imagined threats as well; we can anticipate danger lurking ahead, some of which never comes to fruition. Still, our minds can become preoccupied by potential risks, and we get stuck in that threat mode.
Finally, trees have the period of dormancy during autumn and winter, where it needs to revive and reset. A tree has its âresetâ mode. We too have our âresetâ mode. We need to take care of ourselves, and those around us, so that we can go again.
I think our own âgetâ and âthreatâ modes can be very highly activated. Consequently, we can miss out on opportunities to âresetâ. Thatâs where burnout can happen. Being relentlessly relentless leads to energy depletion. Moving flexibly between the âgetâ, âthreatâ and âresetâ modes means we can excel at the things that matter to us, and also continue to feel well.
Letâs go through the five books youâve chosen to recommend, starting with Kristin Neffâs Self-Compassion: The Proven Power of Being Kind to Yourself. It promises to help the reader let go of debilitating self-criticism.
Kristin Neff is someone who has inspired my work for many years. Sheâs an educational psychologist and an associate professor at the University of Texas in Austin. Because she works in an academic setting, she has a keen eye for research studies relating to being kind to yourself and others. As such, her work is evidence-based, and it provides a very persuasive argument using data to highlight the value of self-compassion.
What does she mean by âself-compassionâ?
She identifies three key elements: one is mindfulness, being able to have an awareness of painful thoughts and emotions; thereâs âcommon humanity,â or the shared struggles we all experience in being human; and the final element is self-kindness, that is, being motivated to show a level of forgiveness and warmth towards oneself when we fall short or donât perform to the best of our ability. She captures these in a very succinct, crisp way.
Could I invite you to repeat three lines back to me, if youâre willing to do that?
Sure.
So, if youâre going through a difficult time, the first step would be to acknowledge that in a mindful way. Perhaps you could just practice saying: âI am going through a difficult time.â
I am going through a difficult time.
Then the second element, which speaks to the common humanity element, is just to recognise that all people go through difficult times. Perhaps you could say that.
All people go through difficult times.
Excellent. Then, the final piece, the self-kindness: âMay I respond with kindness.â
May I respond with kindness.
Exactly. So, in three very simple lines, we capture the essence of Kristin Neffâs conceptualisation of self-compassion. I think she has done a great job in operationalising self-kindness and making it relatable for people. In the book, she draws on her own lived experience as a parent, and some of the self-criticism and harshness she could direct against herself. So, I applaud her for her vulnerability, her willingness to do that, and thatâs certainly something Iâve tried to capture in my own writing style.
Itâs a really practical book. Thatâs the beauty of it. I think, as an author but also as a practitioner, Iâm interested in books that are both intellectually stimulating but also full of practical tips, tools and techniques that readers can use to make a difference in their own life. Kristin Neff does that.
Thank you. Next we have Paul Gilbertâs The Compassionate Mind, which was released in 2010. It addresses the evolutionary and social reasons why our brains react to perceived threats.
I know Paul personally and Iâm fortunate to have collaborated with him in writing some academic papers. Itâs been lovely to read his work, be a fan of his work, and then to collaborate with him.
When you read The Compassionate Mind, you get a very strong sense of him as a person. It reads almost like a fireside chat. I asked Paul how he managed to convey this very personable, engaging style in writing the book, and he said he used audio dictation. I hope Iâm not giving away his secrets, here! So, it comes across like he is having a conversation with you, or thatâs certainly how I read it, and that made it very accessible for me.
He bases his approach to self-compassionâwhich differs a bit from Kristin Neffâs, although they were writing at similar timesâas he comes at it from an evolutionary psychology point of view. He draws a distinction between three emotion regulation systems.
The first of those is the âdriveâ system. Itâs akin to the âgetâ mode I talked about earlier. The drive system is reward focused and has helped us to thrive through the aeons of history that humankind have been around. But thereâs also a âthreatâ system, which allows us to be sensitive to dangerâif the caveman didnât respond to the sabre tooth tiger on the horizon, he was lunch, right? So, it was important to respond appropriately to danger and avoid it if it was there.
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Finally, he talks about the âsoothingâ system. The prefrontal cortex, which is involved in higher order cognitive processes implicated in the soothing system, is the most recently evolved part of our brain. Reptiles, for example, donât have that anatomy, and arguably donât have the capacity to nurture that mammals do. Arguably, itâs mammals sophisticated ability to nurture that has allowed them to prosper in recent evolutionary history. When they are newly born, mammalian newborns are quite vulnerable and require a lot of parental care to thrive.
Paul is a clinical psychologist, like myself, and his work has been focused on depression, shame and self-criticism. He used to use more traditional forms of cognitive behavioural therapy to help people identify what are referred to as ânegative automatic thoughtsâ, to weigh up whether there is evidence in support of those, and then to generate alternative, potentially less negative thoughts. Over time, he began to see that there was a piece missingâsomething about the coldness and harshness of how people were relating to themselves that needed âwarmed upâ. Thatâs where he spotted the potential for this soothing system, the attachment to oneself that is often shaped by our experiences in childhood and the care that is modelled to us by significant caregivers.
That doesnât mean that we are lost causes if care hasnât been modelled to us. Many people have difficult upbringings and relationships that may have been critical, not even necessarily in the familyâthere might have been bullying at school. We can all internalise this internal bully, so it is about using techniques to strengthen our capacity to be kind to oneself.
Again, Paulâs book is very practical. It focuses on strategies that we can use to help ourselves. Heâs been involved in research that has shown the efficacy of these approaches, and heâs been at the vanguard of the development of a particular approach which sounds fantastic: Compassion-Focussed Therapy. Isnât that great?
Again, these ideas have influenced my work. In The Tree That Bends, there is a strong nod towards the importance of techniques and tools drawn from Compassion-Focussed Therapy.
Itâs a great book for psychologists like me, but also for all those who struggle at time with that inner harshness.
As you have noted, this inner harshness can then be reflected outwards. The third book youâve chosen to recommend, a work of popular history called Humankind: A Hopeful History by Rutger Bregman, looks at the mind in context. I liked what the economist Tim Harford had to say about it: that âafter reading, youâll have a good reason to feel better about the human race.â
One of the key things that comes through in this book is how Rutger Bregman claims back the notion of ârealismâ from the cynics. For too long, âbeing realisticâ was a byword for being cynical. You know, the tendency that people have to say things like, âCome on, be realisticâŠâ? Thereâs a negative undertone to the idea of being realistic.
Bregmanâs point is that if we are going to be realistic, then thereâs a lot to be optimistic about with regard to humankind. He has a lightness to his writing style, itâs slightly whimsical but never disregards the importance of and gravity of the material. Heâs a historian, and in the book he revisits landmark events in human evolution, but also more recent historical events. Particular focus is given to a moral and political philosophical perspective known as Veneer theory. Veneer theory has developed from contributions made by people like Frans de Waal, Thomas Henry Huxley and Thomas Hobbes; itâs this idea that civilization is this very thin veneer, just struggling to keep a lid on all our carnal, dark motivations.
Rutger Bregman is seeking to undermine the legitimacy and credibility of Veneer theory. He revisits significant research studies, like the Stanford Prison Experiment and Milgramâs electric shock experiments, which are held up as being indicators of our dark motives and evil intent. But actually, he would argue that aspects of the data from these studies have been misrepresented. Thereâs also works of fiction like William Goldingâs Lord of the Flies that he takes issue with; he did some research and actually found the real-life story of a Lord of the Flies island and a group of 6 boys who were washed up on a Tongan island in the 1960s. It turned out that rather than descending into acts of cruelty and barbarism, they actually conducted themselves in a fairly democratic, friendly, and supportive way.
Itâs a fascinating read, a surprising read, and I think a vital read.
This discussion reminds me a little of Steven Pinkerâs book The Better Angels of Our Nature, which came out a few years ago. It essentially argued that violence of all kinds is on the decline due to stricter societal expectations. I thought there was an interesting response to that bookâa resistance to his conclusions. People seem to treat good news, or optimistic takes, as unserious somehow, no matter how well-evidenced.
I think thatâs right. Bregman highlights the need for us to be sensitive and considered digesters of news, becauseâby its natureâit is focussed on the difficult, the shocking, and the unusual. So, thereâs a bias in what gets reported, and so too much exposure to news can distort our sense of humankind.
Letâs keep moving. Would you introduce us to Graham Allcottâs recent book Kind:The Quiet Power of Kindness at Work.
I thought that it was very important to have a book that focused on organisations included in my list of books about kindness. Graham Allcott previously wrote The Productivity Ninjaâheâs really invested in efficiency and effectiveness and helping organisations to operate well. I love the fact that he has now written a book that highlights the role of kindness in organisations. When we reflect on optimising efficiency, itâs easy to diminish how important so-called âsoft skillsâ are for effective working, particularly in teams.
Interestingly, Allcott shines a spotlight on what he refers to as: âkindfulnessâ, like mindfulness. Mindfulness is our ability to be vigilant to where our attention has wandered, right? Itâs a form of meta-awarenessâdeveloping our awareness of our awareness. Similarly, kindfulness is about building our awareness of how kindness is, or isnât, deployed. Itâs an appeal to ensure that we have greater awareness of whether kindness is in play in our interactions in groups and organisations.
Itâs not a luxury, far from it. Allcott highlights that when kindness is foregrounded, things go better for the individuals within the organisation, and things go better for the organisation. He also debunks some misconceptions about kindness, that it lets people off the hook, or is about going soft etc.
People can deliberately reject the importance of kindness in the business world. He has a term for those people: itâs being the âbusiness bastard.â He names some popular, well-known business leaders who are recognised for being less than kind. People can look at their success and think thatâs the way we should be, but he highlights that the success of these people is the exemption rather than the rule, and it comes at a cost.
In part two, Allcott introduces eight principles that are applicable for organisations. So, there is a lot to take home, both for employees and for leaders in organisations. These principles are pithy and practical. A key point he emphasises is that kindness starts with you. He presents anecdotes from both his own lived experience as a manager and recollections from his time as an employee, whilst also drawing on inspirational stories from other business leaders.
Again, thereâs a real sense of optimism in his writing; there is hope for organisations that embrace this kindness and kindfulness work.
The fifth book youâve chosen to recommend is Charles Duhiggâs Super-Communicators.
Yes, Duhigg is an American journalist and nonfiction writer. Super-Communicators is an interesting way of trying to understand what makes some people particularly accomplished in their interpersonal interactions. Itâs not just about what is said, itâs about nonverbal communication as well. Duhigg emphasizes that around 50% of what is communicated is not communicated through words. Itâs gesture, intonation, facial expression, and so on.
Duhigg emphasizes that generally speaking, communication could be about one of three things: Firstly, it could be about the practicalâbeing goal-focused and getting stuff done; Secondly, there are conversations about emotions, about sharing how we feel; Finally, there are conversations about our social identities â our preferences and affiliationsâwho we are, and where we stand relative to others.
Teachers, for example, need to be fairly accomplished at identifying these different types of communication in the classroom. Teachers will ask their pupils: Do you need to be helped? Which is an example of practical conversation. Or: Do you need to be hugged? Which is an example of the emotional conversation. Or: Do you need to be heard? Which is about social our circumstances, a sense of being able to express your preferences and have them respected.
I thought that was a lovely observation. The idea of teachers asking their students if they need to be helped, hugged or heard.
How does this relate to our theme of being kind to ourselves and others?
He argues that often, in conversations between people, thereâs a mismatch. So: you could come to me wanting to have a practical conversationâto solve a problemâbut I might respond with more of a social response, such as: âWell, I donât quite see it the same way you do.â You can imagine how that might fall a bit flat.
This highlights the importance of understanding what the intention of anotherâs communication might be, so that we can respond in kind, and respond with kindness. Understanding the intention behind anotherâs communication equips us to respond more appropriately.
Duhigg also talks about the importance of what is referred to as âmatchingâ, reciprocating not just the type of conversation, but the emotion within the communication. Thereâs the process of synchronizationâmirroring the body language of the other person, being tuned into the extent to which they are engaging in eye contact etc. Itâs not just mimicry, itâs about that process of helping the person know that theyâre being seen, and that you are emotionally invested in the conversation. Thatâs why I think itâs an important book for being kind to people.
Having that sensitivity to figure out where somebody is, then join them on that level.
Rumi, the Sufi poet, once wrote:
Out beyond ideas of wrongdoing and rightdoing, there is a field. Iâll meet you there.
I do a lot of couples therapy work, which is a real joy for me. Helping couples to communicate better and be more sensitive is really important. Trying to break the cycle of proving the other person wrong is such an important part of that coupleâs worth.
I think there is a bonus sixth book you wanted to mention. Would you call it a runner-up?
A long time ago. It pops up on Five Books surprisingly often. It seems that a lot of people take profound things from this book.
Thereâs the story itself, and then there is the story of the author. He incorporates his real-world experience of being an aviator and crashing in the desert. The protagonist in The Little Prince is an aviator who has crashed in the desert, and he is visited by this avatar, this little prince from another world. Itâs essentially a childrenâs book, but itâs written in a very clever way.
Thereâs a lot to love about the way in which the writer captures a sense of endearing curiosity through the little princeâs eyes, and the telling of the little princeâs stories about all the worlds that he has visited. He has visited several different planets, and on each of those planets he met different characters. There are important lessons about love and loss, and the beauty of life in each of the stories he shares.
Itâs really beautifully done and a very emotional read. One line stands out to me:
It is only with the heart that one can see rightly; what is essential is invisible to the eye.
Itâs beautiful. I think in modern life, we underplay the role of the heart and soul, and the importance of purpose and connectivity with others. That really does speak to our theme, about being kind to ourselves and kind to others, as we navigate our way through the complications of daily life.
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Dr Ross White is a Professor of Clinical Psychology at Queenâs University Belfast. He is an expert in supporting the mental wellbeing of adults working in high-performance settings. Ross is the author of several books including The Tree That Bends: How a Flexible Mind Can Help you Thrive.
Dr Ross White is a Professor of Clinical Psychology at Queenâs University Belfast. He is an expert in supporting the mental wellbeing of adults working in high-performance settings. Ross is the author of several books including The Tree That Bends: How a Flexible Mind Can Help you Thrive.