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Do you have problems with self-criticism or low self-esteem? Then Compassion-Focused Therapy (CFT) can help. Here we explain what CFT is and how it works.
What is compassion-focused therapy?
Compassion-focused therapy (CFT) is a therapeutic approach that focuses on increasing and strengthening self-compassion, both towards oneself and others, and thus managing and overcoming psychological distress and feelings of shame.
It belongs to what is known as third wave cognitive behavioral therapy, which integrates insights from cognitive behavioral therapy (CBT), evolutionary psychology and philosophy. It was first developed by psychologist Paul Gilbert to help people with high levels of self-criticism and low self-esteem, but has since been applied to other conditions such as anxiety, depression, trauma and other psychological difficulties.
Through exercises and learning about different principles, the psychologist can guide the client to increase their compassionate attitude and promote mental health.
What set our therapist apart was her genuine empathy and personal insight. Not only did she possess a deep understanding of neurodiversity, but she also shared personal experiences that resonated with us, creating an instant connection and fostering a sense of trust!
Benedetta Osarenk
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How does CFT work?
CFT therapy often begins with an assessment that explores why you are seeking help and your history. You may then be given information about the treatment and the theory behind it, and then go through goals and work on different exercises to reduce self-criticism and feelings of shame, for example. You can also do behavioral experiments and role plays to create the desired change. The basic components of CFT are:
- Compassion for oneself: Many people have an inner critical voice that can be self-destructive. CFT helps to transform this inner criticism into a voice of compassion and self-support.
- Three circular systems: CFT describes three emotional systems: the threat system, the drive system and the safety system. The therapy focuses on balancing and integrating these systems to promote emotional regulation and well-being.
- Compassionate exercises: The client performs exercises and visualizations aimed at reducing feelings of shame and increasing feelings of compassion. This may include creating an inner image of a loving and supportive person or thinking about situations where compassion is present.
- Understanding suffering: The method involves an understanding of human suffering and difficulties through an evolutionary and cultural perspective. It sees suffering as part of life and aims to help the client develop a compassionate attitude towards their difficulties.
- Self-regulation and balance: The therapy focuses on helping the client to regulate their emotions and balance the different emotional systems to promote psychological flexibility.
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What does the research say about CFT?
There is not yet much research on CFT as it is a relatively new method, but it is growing and more studies are needed. However, therapists agree that compassion is a skill that can be learned and helps you feel better overall.
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11 common questions and answers about CFT
What is CFT?
Compassion-focused therapy (CFT) is a treatment method that focuses on increasing and strengthening compassion towards oneself and others, thus managing and overcoming psychological distress and feelings of shame.
How does CFT work?
CFT is a third-wave cognitive behavioral therapy that integrates insights from cognitive behavioral therapy (CBT), evolutionary psychology and philosophy.
How long is a CFT treatment?
A CFT treatment lasts about five to fifteen sessions depending on the problem and severity.
What can CFT help with?
The method was first developed to help people with high self-criticism and low self-esteem, but it has since been used for other conditions, anxiety, depression, trauma and other psychological difficulties.
What is shame?
Shame is one of our basic emotions that tells us there is something wrong with us. If we have shame that is exaggerated or not realistic, we may need help to process the feeling and get a better picture of ourselves.
What is the difference between CBT and CFT?
CFT is partly based on CBT but it adds elements of evolutionary theory and focuses more on compassion.
What is third wave CBT?
Third-wave CBT is a newer approach that focuses more on mindfulness, acceptance and compassion, such as CFT and acceptance and commitment therapy (ACT).
What is compassion?
Compassion is an element of CFT that has been found to be helpful. It encourages participants to refrain from judging their thoughts and feelings and to embrace their unique qualities and strengths.
What does research say about CFT?
There is not yet much research on CFT as it is a relatively new method, but it is growing and more studies are needed. However, therapists agree that compassion is a skill that can be learned and helps you feel better overall.
Can you get CFT online?
It is possible to receive treatment digitally via video. Research has shown that the results of online treatment are equivalent to meeting in person.
Where can I get help?
At Lavendla, we have experienced psychologists and therapists who can help you feel better. Go ahead and book a first session today.
