Online self-compassion training vs. expressive writing: a randomized controlled trial

A number of online self-compassion trainings have emerged in recent years including the Gift of Self-Compassion (GSC), a 30-day online course. This study examined the effects of the GSC course and a modified expressive writing (EW) paradigm in a non-clinical sample. Measured outcomes were self-compassion, life satisfaction, positive and negative affect, and subjective well-being. Participants were 219 adults randomly assigned to either the GSC or EW condition. Seemingly unrelated regression models were used to estimate outcomes between groups and the relationship between curriculum usage and outcomes. Both groups demonstrated significant improvements in well-being; however, compared to EW, GSC participants reported significantly greater improvements in self-compassion. Our hypothesis that the amount of curriculum usage would impact outcomes was partially supported. The GSC course appears to be an effective online training tool that improves self-compassion skills and is at least as effective as expressive writing in enhancing subjective well-being.