Articles I'm referencing in this podcast. Dive in or not into the research :) 

How to Be Less Self Punishing
https://psychcentral.com/health/how-to-stop-punishing-yourself

The  Scientific Benefits of Self-Compassion
https://ccare.stanford.edu/uncategorized/the-scientific-benefits-of-self-compassion-infographic/

About 70 minutes in there's a simple explanation of neuroplasticity
https://www.hubermanlab.com/episode/a-science-supported-journaling-protocol-to-improve-mental-physical-health

Self Compassion Research 
https://self-compassion.org/the-research/

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