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Compassion-Focused Therapy (CFT)
What is CFT?
Compassion-Focused Therapy (CFT) is a powerful therapeutic approach developed by Professor Paul Gilbert in the 1990s. CFT is particularly effective for individuals dealing with intense feelings of shame, self-criticism, or those with a history of trauma. By integrating insights from evolutionary psychology, attachment theory, neuroscience, and elements of Cognitive Behavioural Therapy (CBT) and Dialectical Behaviour Therapy (DBT), CFT aims to cultivate compassion towards oneself and others. It enables individuals to develop inner resilience, manage difficult emotions, and foster a kinder, more understanding relationship with themselves.
How Compassion-Focused Therapy Works
CFT is centred on two primary principles: Building Compassion and Fostering Self-Acceptance, which together help individuals transform self-criticism into self-compassion and approach their challenges with greater emotional balance.
Building Compassion
CFT teaches the qualities of compassion—empathy, sensitivity, non-judgment, and a nurturing attitude toward oneself and others. Through structured exercises, individuals develop compassion as a skill, which allows them to respond to their thoughts and emotions with care and understanding rather than self-criticism.
Fostering Self-Acceptance
Self-acceptance is a foundational aspect of CFT, helping individuals to become less self-critical and more understanding toward their struggles. CFT provides tools to address the inner critic with kindness, making self-compassion a source of strength and resilience rather than a sign of weakness.
How Long Does CFT Take?
CFT duration depends on individual needs and goals. Short-term CFT usually involves 8-12 sessions focused on compassion skills and emotional regulation, while long-term CFT can last months or years for deeper engagement and complex issues. Its flexibility suits both short-term relief and long-term growth
Core Components
Compassionate Imagery & Visualisation
Compassionate Attention & Mindfulness
Compassionate Breathing & Soothing Rhythm
Developing Compassionate Behaviour
Benefits
Reduction in Self-Criticism & Shame
Emotional Resilience
Self-Acceptance & Self-Worth
Improved Psychological Well-being
Positive Physical Health Outcomes
How it helps?
Recommended Resources
Beaumont, E., & Hollins Martin, C. J. (2015). A narrative review exploring the effectiveness of Compassion-Focused Therapy (CFT). Counselling Psychology Review, 30(1), 21–32. https://usir.salford.ac.uk/id/eprint/34103/
Riebel, O., Rohmer, E., Charles, F., Lefebvre, S., Weibel, L., & Weiner, L. (2023). Compassion-focused therapy for the reduction of self-stigma in people with mental disorders: Study protocol for a randomized controlled trial. Trials, 24(1), 393. https://doi.org/10.1186/s13063-023-07393-y
Mobile Applications:
Self-Compassion by Dr. Kristin Neff: This app provides guided exercises, meditations, and practical tools for building self-compassion.
Headspace: Known for mindfulness practices, this app also includes self-compassion meditations and tools that align with CFT principles.
Online Resources:
Compassionate Mind Foundation: Founded by Paul Gilbert, this website offers resources, articles, and training for CFT.
The Greater Good Science Center: A research-based resource with articles, videos, and exercises focusing on compassion, mindfulness, and emotional well-being.