Compassion-Focused Therapy: Building Self-Compassion and Healing

Compassion-Focused Therapy (CFT)

Compassion-Focused Therapy is a journey toward healing, offering self-care and unconditional acceptance. With strategies like compassionate reasoning and immersion, CFT guides individuals in cultivating self-compassion, empowering them to embrace the power of their own kindness.

Journey Team

Table of Contents

What is Compassion-Focused Therapy?

The Five Components of CFT

Who Benefits from CFT?

The CFT session

The Strengths & Limitations

The Importance Of Self-Compassion

Techniques in CFT

The Difference Between CFT & CFT

CFT in Simple Terms

Blog

Ways-to-heal

Compassion-Focused Therapy (CFT)

Contents

What is Compassion-Focused Therapy?

Created by Dr. Paul Gilbert, Compassion-Focused Therapy (CFT) is a dynamic approach grounded in Cognitive-Behavioral Therapy (CBT) that puts compassion front and center. If you're struggling with self-criticism, low self-esteem, or feelings of shame, CFT is here to help.

This approach encourages self-care, builds resilience, and fosters empathy through non-judgmental acceptance. By using compassionate reasoning, behaviors, feelings, and imagery, CFT empowers you to cultivate a kinder relationship with yourself and enhance your ability to show compassion.

The Five Components of CFT

Using Imagery: Our minds think in pictures, which can trigger strong emotions. For example, imagining your favorite food can evoke vivid sensory responses. In therapy, we use this natural imagery to enhance emotional processing and build compassion.
Compassionate mind training: This involves practicing kindness and understanding towards yourself, countering self-criticism, and fostering a supportive inner dialogue. Regular practice helps you develop a more compassionate relationship with yourself.
Mindfulness: Mindfulness in CFT helps you observe your thoughts and feelings without judgment. It encourages a calm and accepting view of your experiences.
Behavioural techniques: These practical exercises integrate compassion into daily life, including self-kindness, compassionate communication, and mindful problem-solving. They help build resilience and a caring approach to challenges.
Understanding the three systems model: This model explains our emotions through three systems: threat, drive, and soothing. CFT focuses on balancing these systems by boosting the soothing system, promoting self-compassion and well-being.

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Who benefits from CFT?

CFT is known to be really helpful for individuals who struggle with self-criticism, shame, low self-esteem, and finding it hard to develop a compassionate relationship with themselves and others.

Depression: People with depressive symptoms, especially those related to self-criticism and lack of self-compassion, can receive CFT to shift their mindset towards kindness and understanding
Trauma survivors: CFT can be integrated into trauma therapy to address shame, guilt, and self-blame in trauma survivors, alleviating emotional burdens.
Individuals experiencing stress and burnout: Individuals dealing with chronic stress or burnout can receive CFT to develop coping mechanisms and enhance self-compassion.
Individuals wanting to improve general well-being: CFT is beneficial for anyone looking to boost well-being, self-awareness, and compassion. It can enhance relationships, improve self-care, and support personal growth.

The CFT session

Duration:

You can expect each session to last around 50 minutes to an hour. The frequency of sessions can vary depending on your specific needs and the areas you are working on. However, a typical guideline would be to have around 4-6 weekly sessions.

Topics:

Your therapist will often cover a range of topics to support you. Some common areas of focus include recognising self-critical patterns, exploring current challenges, setting therapeutic goals, practicing mindfulness, and understanding the three systems model for emotional balance.

Therapeutic Relationship:

The therapeutic relationship is crucial in CFT. The therapist creates a warm, supportive environment where you feel understood and accepted. They actively listen, provide guidance, and encourage open expression, working with you towards your goals and self-compassion.

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The Strengths and Limitations of CFT

Strengths of CFT:

Promotes Self-Compassion: Helps individuals develop kindness towards themselves, improving self-esteem.
Nurtures Positive Emotions: Encourages empathy and positive feelings, enriching relationships and support networks.
Effective for Specific Issues: Particularly beneficial for those struggling with self-criticism, shame, and low self-esteem.

Limitations of CFT:

Challenges with Self-Compassion: Some individuals may find it difficult to embrace or accept self-compassion, which can hinder progress.
Requires Time: Significant results often need a longer therapeutic period, as initial discomfort with self-compassion practices may slow progress or cause resistance.

The Importance Of Self-Compassion

Understanding the importance of self-compassion involves recognizing its transformative power. Self-compassion isn't just about being gentle with ourselves, but it is also about accepting of our flaws, mistakes, and struggles. Through self-compassion, we can silence the inner critic and nurture a more nurturing inner dialogue. This shift not only enhances our well-being but also equips us with resilience to navigate life's challenges.

By embracing self-compassion, we foster a mindset of kindness and understanding, laying the foundation for genuine self-care and transformative personal growth.

Techniques in CFT

Self-compassionate letter: This technique encourages adopting a compassionate stance towards one's struggles. With regular practice, self-compassionate letters become a powerful tool for nurturing self-acceptance, resilience, and emotional well-being.
Meditation: This form of meditation, often referred to as loving-kindness or compassion meditation. By dedicating time to this practice, individuals can strengthen their capacity for self-compassion and deepen their connections with others.
Compassionate imagery: Visualizing compassionate figures or situations involves imagining scenarios or individuals that evoke feelings of warmth, care and support.
Compassionate mind training: This can involve challenging negative self-beliefs and replacing them with more compassionate and supportive thoughts.
Compassionate action: Engaging in acts of kindness and compassion towards oneself and others such as small gestures of self-care, helping others in need, or volunteering.

The Difference Between CFT and CFT

Compassion-Focused Therapy (CFT) emphasizes compassion as a primary therapeutic approach and can be conducted over a longer period.

Cognitive Behavioural Therapy (CBT) focuses on identifying and modifying negative thought patterns and behaviors contributing to psychological distress. It is typically short-term and goal-oriented.

Compassion Focused Therapy (CFT), incorporates mindfulness, acceptance, and compassion. It emphasizes a holistic approach that addresses not just thoughts and behaviors, but also emotions, relationships, values, and meta-cognition.

Traditional CBT focuses primarily on changing negative thoughts and behaviors. Its main goal is to identify and alter unhelpful thought patterns to improve emotional and behavioral outcomes.

CFT in Simple Terms:

Compassion Focused Therapy (CFT) offers a powerful way to build self-kindness and strengthen your relationships. It’s great for overcoming self-criticism and boosting self-esteem. While embracing self-compassion might take some time and patience, the journey can lead to meaningful growth and deeper connections. Remember, every step you take towards being kinder to yourself is a step towards a more fulfilling life.

With Love, Journey

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