A brief self-compassionate reflective writing task can manage negative reactions following an eating transgression

ABSTRACT Objective This study investigated the efficacy of brief 3-minute reflective writing tasks to manage reactions following an upsetting self-perceived eating transgression. Methods Participants (N = 270) identified their own recent upsetting eating scenario and were randomised to complete a writing task encouraging either self-reflective re-construal or self-compassion. All state outcomes were measured immediately pre- and post-intervention, except for state self-compassion which was measured at post-intervention only. Eating regulation and healthy eating behaviours were reported by participants who completed the follow-up (N = 187, 69.3% of the original sample) two weeks after the intervention. Results Both writing tasks resulted in reduced anxiety, and increased confidence and self-esteem, at post-intervention. The self-compassion writing task led to higher state self-compassion, and lower general negative affect and depression, than the self-reflective re-construal writing task. Moreover, participants in the self-compassion group reported eating a healthier and more balanced diet during the follow-up period than participants in the self-reflection group. Conclusions The current study has provided further evidence for the efficacy of brief self-compassionate reflective writing to regulate negative affectivity and promote healthy eating behaviours in a non-clinical sample, thus revealing important potential application for this approach in the context of eating pathology and lifestyle-related chronic disease. Key Points What is already known about this topic: Perceived eating transgressions are common and upsetting, and can prompt further instances of unhealthy eating. Self-reflections regarding a personal self-regulatory failure are typically ruminative and self-critical rather than productive. Self-compassion interventions have shown promise for affect regulation and in the broad context of eating behaviour. What this topic adds: Brief and accessible self-compassionate reflective writing reduced negative affect and improved healthy eating relative to general self-reflective writing. Findings have extended the known benefits of self-compassion for affect and health to a highly prevalent, non-pathological, and ecologically valid eating context. Self-compassionate reflective writing can be included in interventions to manage emotional and behavioural responses to health-related self-regulatory lapses.