Compassion Focused Therapy (CFT): What is it and who can it help?
Develop self-compassion and inner wisdom to ease emotional suffering through practical skills. Learn to cultivate a kinder relationship with yourself and manage distress more effectively.
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Updated: 26/11/24
Written by Dr Sara Tookey, Clinical Psychologist
Compassion-Focused Therapy (CFT) is an evidence-based therapeutic approach that helps people develop and work with experiences of inner warmth, self-soothing, and self-compassion. Developed by Professor Paul Gilbert in the UK, CFT combines evolutionary psychology, neuroscience, and Buddhist psychology to help people cope with difficult emotions and experiences.
What is Compassion-Focused Therapy?
CFT is based on the understanding that many psychological difficulties are linked to feelings of shame, self-criticism, and an inability to feel safe and soothed. The approach helps people develop their capacity for compassion - both towards themselves and others - as a way to manage distress and promote wellbeing.
The Science Behind CFT
Research has shown that developing compassion can:
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Reduce symptoms of anxiety and depression (Kirby et al., 2017)
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Lower levels of self-criticism (Gilbert & Procter, 2006)
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Improve emotional regulation (Craig et al., 2020)
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Enhance overall wellbeing (Millard et al., 2023)
CFT works by helping people understand and work with three emotion regulation systems:
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Threat System: Fight/flight/freeze responses
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Drive System: Achievement and resource-seeking behaviours
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Soothing System: Calming and connection experiences
Who Can Benefit from CFT?
CFT can be particularly helpful for people experiencing:
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High levels of shame and self-criticism
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Anxiety and depression
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Trauma-related difficulties
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Eating disorders
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Bipolar disorder
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Relationship difficulties
What to Expect in CFT Sessions
A typical CFT journey includes:
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Understanding how your mind works
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Learning about the three emotion regulation systems
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Developing compassionate skills and attributes
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Practicing compassionate imagery and behaviours
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Working with difficult emotions using compassionate approaches
Key CFT Techniques
Compassionate Mind Training
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Soothing rhythm breathing
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Compassionate imagery exercises
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Mindfulness practices
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Letter writing from a compassionate perspective
Building Compassionate Attributes
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Wisdom
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Strength
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Warmth
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Responsibility
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Commitment
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Courage
The Evidence Base
Recent research demonstrates the effectiveness of CFT:
A comprehensive meta-analysis by Millard et al. (2023) found that CFT showed significant benefits for:
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Reducing depression symptoms
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Lowering anxiety
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Decreasing shame and self-criticism
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Improving self-compassion
Studies have also shown CFT to be effective in:
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Reducing eating disorder symptoms (Kelly & Carter, 2015)
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Managing bipolar disorder (Lowens, 2010)
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Supporting recovery from psychosis (Braehler et al., 2013)
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Recommended Resources
To learn more about what it's like to engage in compassion-focused therapy as a client and how it can help, read our blog article: The Power of Self-Compassion: An Introduction to Compassion Focused Therapy, By Dr Sara Tookey
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The Compassionate Mind Workbook: A step-by-step guide to developing your compassionate self - By Elaine Beaumont and Chris Irons
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The Compassionate Mind -By Paul Gilbert
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The Compassionate Mind Approach to Difficult Emotions: Using Compassion Focused Therapy Paperback - By Chris Irons
Note: This article is for informational purposes only and does not constitute medical advice. Always consult with a qualified mental health professional for personalised guidance.
References
Braehler, C., Gumley, A., Harper, J., Wallace, S., Norrie, J., & Gilbert, P. (2013). Exploring change processes in compassion focused therapy in psychosis: Results of a feasibility randomized controlled trial. British Journal of Clinical Psychology, 52(2), 199-214.
Craig, C., Hiskey, S., & Spector, A. (2020). Compassion focused therapy: A systematic review of its effectiveness and acceptability in clinical populations. Expert Review of Neurotherapeutics, 20(4), 385-400.
Gilbert, P., & Procter, S. (2006). Compassionate mind training for people with high shame and self‐criticism: Overview and pilot study of a group therapy approach. Clinical Psychology & Psychotherapy, 13(6), 353-379.
Kelly, A. C., & Carter, J. C. (2015). Self‐compassion training for binge eating disorder: A pilot randomized controlled trial. Psychology and Psychotherapy: Theory, Research and Practice, 88(3), 285-303.
Kirby, J. N., Tellegen, C. L., & Steindl, S. R. (2017). A meta-analysis of compassion-based interventions: Current state of knowledge and future directions. Behavior Therapy, 48(6), 778-792.
Lowens, I. (2010). Compassion focused therapy for people with bipolar disorder. International Journal of Cognitive Therapy, 3(2), 172-185.
Millard, L. A., Wan, M. W., Smith, D. M., & Wittkowski, A. (2023). The effectiveness of compassion focused therapy with clinical populations: A systematic review and meta-analysis. Journal of Affective Disorders, 326, 168-192.
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