Fang Guan  · Yun Wu  · Wei Ren · Pei Zhang · Bo Jing · Zhuo Xu · Sheng‑tao Wu · Kai‑ping Peng  · Ji‑bo He

Abstract 

Objectives The outbreak of contagious diseases and their associated non-pharmaceutical interventions can lead to negative mental health consequences. This study aimed to investigate online self-compassion exercises’ efectiveness in alleviating people’s negative afect (anxiety and negative emotions) during the COVID-19 pandemic lockdown. Methods Study 1 examined the associations between self-compassion and negative afect using an anonymous online survey. In study 2, two pilot experiments were conducted to examine online self-compassion exercises’ (i.e., instructor-guided meditation and self-guided writing) efectiveness to mitigate individuals’ negative afect. In study 3, a randomized controlled study was conducted to further examine online self-compassion writing’s efectiveness in reducing people’s negative afect. Results The results of study 1 indicated a signifcant negative association between self-compassion and participants’ negative afect. Participants in study 2a reported signifcant decreases in negative afect after completing the self-compassion meditation. Study 2b showed that participants who completed the self-compassion writing reported signifcantly more selfcompassion and less anxiety when compared to participants who did not. Study 3 showed substantial pre/post-test changes in participants who completed self-compassion writing. Importantly, there were signifcant increases in participants’ selfcompassion and decreases in negative afect when compared to participants in the control condition. Conclusions Self-compassion exercises were efective to alleviate individuals’ anxiety and reduce negative emotions (even within a brief session) during the pandemic lockdown.