What is Compassion Focused Therapy (CFT)?
Compassion Focused Therapy (CFT) is a therapeutic approach developed to help people build self-compassion and understand the emotional and psychological mechanisms that underlie their struggles. It integrates elements from cognitive-behavioural therapy (CBT), mindfulness, and compassionate mind training to support people to develop a more positive and understanding relationship with themselves. CFT was developed by Professor Paul Gilbert and is grounded in evolutionary psychology, neuroscience, and attachment theory.
CFT is particularly useful for people who struggle with self-criticism, shame, anxiety, depression, and trauma. By building self-compassion, CFT helps people to improve their emotional regulation and reduce their distress levels.
Who Can Compassion Focused Therapy Help?
CFT is particularly helpful for people dealing with feelings of shame, guilt, or intense self-criticism. It's often used to support people struggling with depression, anxiety, trauma-related disorders, eating disorders, and low self-esteem. People who have difficulty expressing or experiencing compassion, either for themselves or others, can also find CFT especially helpful.
CFT is also useful for those who have experienced childhood adversity, attachment difficulties, or interpersonal trauma. It is also a great therapy for anyone seeking to improve emotional resilience, build better relationships, and build a kinder internal dialogue. It can also help people who feel overwhelmed by their emotions and are looking for more effective ways to cope.
How Does Compassion Focused Therapy Work?
CFT operates on the idea that our mental health is heavily influenced by how we manage emotions and the ways in which we relate to ourselves and others. It focuses on three emotional systems that are key to human experience: the threat system, the drive system, and the soothing system.
Threat system: Activated when we feel threatened or in danger, triggering fight or flight responses.
Drive system: Motivates us to pursue goals, rewards, and pleasure.
Soothing system: Encourages feelings of safety, calm, and care. This system is engaged when we experience nurturing and comforting feelings.
The primary aim of CFT is to strengthen the soothing system, helping people develop more compassionate and supportive responses, particularly in challenging moments. In therapy, clients learn to activate the soothing system through techniques such as mindfulness, compassionate imagery, relaxation exercises, and self-compassionate self-talk. Over time, this helps clients build a more compassionate internal dialogue, which reduces self-criticism and promotes a sense of emotional safety and well-being.
What is the Evidence Behind Compassion Focused Therapy?
CFT has a solid foundation of research supporting its effectiveness. Studies indicate that CFT is highly effective in treating a range of psychological issues, including depression, anxiety, PTSD, and eating disorders. Research shows that CFT reduces self-criticism, emotional distress, and symptoms of depression, while increasing feelings of self-worth and emotional stability.
For example, studies published in reputable journals like the Journal of Clinical Psychology have demonstrated that people who undergo CFT experience significant improvements in emotional regulation, self-compassion, and overall mental health. It has also shown promise in trauma recovery, helping people with past traumatic experiences develop emotional resilience and a greater sense of safety.
What Does Compassion Focused Therapy Look Like in a Session?
In a typical CFT session, the therapist and client explore the client's emotional struggles and identify patterns of self-criticism or emotional avoidance. The therapist helps the client understand how these patterns are contributing to their emotional distress and works with them to replace negative thought patterns with more compassionate responses.
Therapeutic techniques in CFT may include guided imagery, where the therapist helps the client visualise a compassionate figure (such as a nurturing self or mentor) offering care and understanding. Mindfulness exercises are also a key part of CFT, helping the client become more aware of their thoughts and emotions without judgement, and create a sense of emotional distance and clarity.
Throughout therapy, the client is encouraged to practice compassion-focused techniques outside of sessions, gradually building a compassionate internal dialogue that can be used when facing life's challenges.
Where Can I Read More About Compassion Focused Therapy?
If you’re interested in learning more about Compassion Focused Therapy, there are several helpful resources available:
The Compassionate Mind Workbook by Chris Irons and Elaine Beaumont offers practical exercises to help develop self-compassion. It is grounded in the principles of CFT and provides tools for incorporating self-compassion into everyday life.
Recovering from Trauma Using Compassion Focused Therapy by Deborah Lee applies CFT techniques specifically for trauma recovery. It’s particularly helpful for those who have experienced interpersonal trauma or adverse childhood experiences.
The Self-Compassion App (which features three orange circles) was developed by CFT experts Chris Irons and Elaine Beaumont. This app provides guided exercises and meditations to help users practice self-compassion and mindfulness, reinforcing the principles learned in therapy.
Compassion Focused Therapy can offer profound benefits for people seeking to overcome emotional struggles, improve mental health, and build a kinder relationship with themselves. Whether you're managing anxiety, depression, or trauma, CFT can give valuable tools to support your emotional resilience and well-being.
