Compassion Focused Therapy (CFT)
What Is Compassion Focused Therapy?
Compassion Focused Therapy, commonly known as CFT, is a modern, evidence-based psychological approach designed to help people develop and cultivate compassion for themselves and others. It was originally developed to support individuals who struggle with high levels of shame and self-criticism, which are often resistant to traditional therapies.
CFT integrates principles from evolutionary psychology, neuroscience, and cognitive-behavioural approaches. It focuses on balancing three emotional systems: the threat system, the drive system, and the soothing system. By strengthening the soothing system through compassion-focused practices, individuals can begin to calm their inner critic and respond to distress with kindness and understanding.
CFT helps people develop greater emotional resilience, self-acceptance, and well-being by fostering a compassionate mindset toward life’s difficulties. It is structured, insight-oriented, and particularly helpful for those experiencing chronic shame, anxiety, or depression.
How Can CFT Help?
CFT is effective for a wide range of emotional difficulties, including anxiety, depression, trauma, eating disorders, low self-esteem, and especially issues rooted in shame and self-criticism. It can help you:
Understand how your brain’s threat system may be driving harsh self-judgment
Recognise patterns of self-criticism and develop a kinder inner voice
Build emotional strength through compassion-focused exercises and imagery
Develop healthier ways to manage distress and respond to setbacks
Improve your ability to connect with others and enhance your sense of self-worth
The goal of CFT isn’t just to feel better—it’s to relate to yourself and your experiences with greater understanding, warmth, and compassion, leading to deeper emotional healing and resilience.
What Should I Expect If I Try CFT?
If you decide to attend CFT sessions, you can expect a gentle and supportive approach that focuses on building emotional safety and self-compassion. You might:
Explore how shame, self-criticism, or early life experiences have shaped your current struggles
Learn about the brain’s threat and soothing systems and how they influence your emotions
Practice compassion-based exercises, such as imagery, breathing techniques, or compassionate letter writing
Work with your therapist to understand and calm your inner critic
Develop a compassionate self that can respond to challenges with care and courage
Use guided practices or reflections between sessions to deepen your experience
CFT is thoughtful and emotionally focused—you’ll be encouraged to nurture kindness toward yourself, even in the face of pain. You don’t need to “feel” compassionate at first; just a willingness to explore what compassion could mean for you.
CFT can help you feel safer in your own mind and body—not by denying your struggles, but by approaching them with understanding, patience, and self-kindness.
