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Related Experiment Video

Updated: Aug 1, 2025

A Modified Mirror Test as a Visual Guide for the Self-awareness Trait in Wild Antarctica Penguins, Pygoscelis adeliae

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A Brief Self-Compassionate Letter-Writing Intervention for Individuals with High Shame.

Michaela B Swee¹, Keith Klein², Susan Murray¹

¹Temple University, Philadelphia, USA.

|April 24, 2023

Summary

A brief online self-compassionate letter-writing intervention significantly reduced shame, self-criticism, and anxiety in undergraduate students. These positive mental health improvements were sustained one month later.

Keywords:

Anxiety Depression Self-compassion Self-compassionate letter writing Self-criticism Shame

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Last Updated: Aug 1, 2025

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Area of Science:

Psychology
Mental Health Research
Intervention Studies

Background:

Undergraduate student mental health is a growing concern, with high rates of psychological disorders.
Shame and self-criticism are prevalent among students and linked to various mental health issues.
Compassion-based interventions show promise for addressing these vulnerabilities.

Purpose of the Study:

To evaluate a brief, online self-compassionate letter-writing intervention.
To assess its effectiveness for undergraduate students experiencing high levels of shame.
To determine if the intervention reduces shame and related psychological distress.

Main Methods:

A randomized controlled trial involving 68 undergraduates with high shame.
Participants were assigned to a 16-day self-compassionate letter-writing intervention or a waitlist control.
Assessments were conducted at baseline, post-intervention, and one-month follow-up.

Main Results:

The intervention group showed significant reductions in global shame, external shame, self-criticism, and general anxiety.
These positive outcomes were maintained at the one-month follow-up.
Trends indicated increased self-compassion and decreased depression in the intervention group.

Conclusions:

Self-compassionate letter-writing is an effective stand-alone intervention for undergraduate students with high shame.
This accessible, self-administered practice can benefit various internalizing symptoms.
The intervention offers a scalable solution to support university mental health services facing high demand.