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What Is Compassion Focused Therapy and How Can It Help You?

Writer's picture: AndyAndy

In a world often filled with self-criticism and harsh judgments, cultivating self-compassion can be a transformative act. Compassion Focused Therapy (CFT) is a therapeutic approach that specifically focuses on developing compassion, both for oneself and others, as a means of alleviating suffering and promoting well-being. This article explores the core principles of CFT and how it can help you overcome self-criticism, shame, and other emotional difficulties. 



The Evolution of CFT: Addressing Shame and Self-Criticism

CFT was developed by Professor Paul Gilbert, primarily to address the needs of individuals struggling with high levels of self-criticism and shame, often associated with conditions like depression, anxiety, and eating disorders. Traditional cognitive behavioral therapies (CBT) sometimes struggled to help these individuals because their self-critical thoughts were so deeply ingrained that simply challenging them cognitively wasn't enough. CFT recognizes that these self-critical patterns often stem from early experiences and evolutionary processes.  


Core Principles of CFT


CFT is grounded in several key principles:

  • Evolutionary Psychology: CFT draws on evolutionary psychology to understand the origins of human emotions and behaviors. It recognizes that our brains have evolved with different motivational systems, including the threat system (fight-or-flight), the drive system (seeking rewards and resources), and the soothing system (feeling safe, content, and connected).  


  • The Three Flows of Compassion: CFT emphasizes three interconnected flows of compassion:

    • Compassion from others to self: Receiving compassion from others.

    • Compassion to others: Acting with compassion towards others.  

    • Compassion from self to self: Directing compassion towards oneself.  


  • The Compassionate Mind Training (CMT): CMT is a key component of CFT, involving a set of techniques designed to develop compassionate qualities, such as mindfulness, empathy, and non-judgment.  


  • Multiple Selves: Similar to Internal Family Systems (IFS), CFT acknowledges that we have different "selves" or aspects within us, some of which may be more self-critical than others.  


  • Shame and Self-Criticism: CFT recognizes that shame and self-criticism are often rooted in early experiences and can significantly impact mental health. It aims to help individuals develop a more compassionate understanding of these difficult emotions.  


The Threat, Drive, and Soothing Systems


Understanding the three emotion regulation systems is fundamental to CFT:

  • Threat System (Fight/Flight/Freeze): This system is activated when we perceive a threat, triggering physiological responses like increased heart rate, rapid breathing, and muscle tension. While essential for survival, overactivation of this system can lead to anxiety, fear, and hypervigilance.  


  • Drive System (Seeking Rewards/Resources): This system motivates us to pursue goals, achieve success, and acquire resources. While essential for motivation and achievement, overreliance on this system can lead to burnout, perfectionism, and a constant striving for more.


  • Soothing System (Contentment/Safety/Connection): This system is associated with feelings of safety, contentment, and connection. It promotes relaxation, calmness, and a sense of well-being. CFT aims to strengthen this system to counterbalance the threat and drive systems.  


Compassionate Mind Training (CMT) Techniques


CMT involves a variety of techniques designed to cultivate compassion:  

  • Developing Compassionate Imagery: This involves visualizing a compassionate image or figure that embodies qualities like warmth, strength, wisdom, and non-judgment. This image can serve as a source of comfort and support during difficult times.


  • Compassionate Body Posture and Breathing: Adopting a relaxed and open body posture and practicing slow, rhythmic breathing can help activate the soothing system.  


  • Compassionate Self-Talk: Replacing self-critical thoughts with compassionate and supportive self-talk.


  • Mindfulness: Paying attention to the present moment without judgment, allowing us to observe our thoughts and feelings with greater awareness and acceptance.  


  • Sensory Awareness: Focusing on pleasant sensory experiences, such as the warmth of the sun or the sound of birdsong, to activate the soothing system.


How CFT Can Help You


CFT can be beneficial for individuals struggling with a range of issues, including:

  • Depression: By reducing self-criticism and cultivating self-compassion, CFT can help alleviate feelings of sadness, hopelessness, and worthlessness.  


  • Anxiety: By strengthening the soothing system, CFT can help manage anxiety and reduce feelings of fear and worry.  


  • Eating disorders: CFT can help individuals develop a more compassionate relationship with their bodies and reduce self-critical thoughts related to food and weight.  


  • Trauma: CFT can help individuals process traumatic experiences with greater self-compassion and reduce feelings of shame and self-blame.  


  • Shame and self-criticism: CFT directly addresses these core issues, helping individuals develop a more compassionate understanding of themselves and their experiences.  


  • Difficulties with self-soothing: CFT helps individuals develop the ability to soothe and comfort themselves during times of distress.  


Finding a CFT Therapist

If you're interested in exploring CFT, it's essential to find a therapist who is trained and experienced in this approach. You can search online directories or contact professional organizations that specialize in CFT.


Compassion Focused Therapy offers a powerful and effective approach to cultivating self-compassion and alleviating suffering.

By understanding the evolutionary basis of our emotions and practicing compassionate mind training techniques, we can learn to treat ourselves with greater kindness, understanding, and acceptance, leading to improved mental and emotional well-being. It’s a journey of self-discovery and self-acceptance, allowing us to embrace our humanity and live more fulfilling lives.


If you are struggling with mental health, contact me and we can talk about how therapy can help.





For transparency, this article was written with the help of AI (Google Gemini)

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