Compassion-Focused Therapy (CFT)

Transforming Your Inner Critic

For many people, the harshest voice they encounter isn’t external - it’s their own. Compassion-Focused Therapy was developed specifically for those who struggle with persistent self-criticism, shame, and a punishing inner dialogue that other approaches haven’t fully reached.

Why Self-Compassion Matters

CFT draws on evolutionary psychology, attachment theory, and neuroscience to understand why some people find it so difficult to be kind to themselves. Our brains have evolved multiple emotional regulation systems:

The threat system: Designed to detect and respond to danger. Drives emotions like anxiety, anger, and disgust.

The drive system: Motivates us toward resources and achievements. Brings feelings of excitement and anticipation.

The soothing system: Creates feelings of contentment, safety, and connection. Allows us to rest, recover, and feel at peace.

For people who’ve grown up in difficult circumstances - critical environments, lacking warmth, or experiencing trauma - the threat system can become dominant while the soothing system remains underdeveloped. Self-criticism feels familiar; self-compassion feels foreign or even dangerous.

Who CFT Helps

CFT is particularly valuable for:

• Harsh self-criticism that doesn’t respond to rational argument
• Persistent shame about who you are
• Perfectionism driven by fear of failure
• Trauma, particularly developmental trauma
• Depression accompanied by self-blame
• Anxiety driven by fear of judgement
• Difficulties receiving care or kindness from others
• Feeling fundamentally flawed or defective

How CFT Works

CFT helps you develop your soothing system - building the capacity for self-compassion that may have been missing. This involves:

Understanding your mind: Learning why you developed the patterns you did. Self-criticism often made sense in the environment where it developed. It’s not your fault.

Distinguishing types of mind: Recognising when you’re operating from threat, drive, or soothing - and learning to intentionally activate the compassionate mind.

Compassionate imagery: Guided exercises to develop your ability to imagine receiving and giving compassion. Creating an internal compassionate figure or safe place.

Soothing rhythm breathing: Using the body to calm the threat system and activate the parasympathetic nervous system.

Compassionate attention, thinking, and behaviour: Practicing directing kindness toward yourself in thoughts and actions.

What to Expect

CFT often begins with psychoeducation - understanding the brain’s emotional systems and why self-compassion is difficult for you. This normalises your experience and reduces shame about struggling.

The therapy is gentle and gradual. For people unused to kindness, compassion can initially trigger fear, grief, or discomfort. We work at your pace, building tolerance for warmth alongside the skills to generate it.

Sessions might include breathing exercises, guided imagery, chair work (dialogue between different parts of yourself), or reflective writing. The goal is developing a compassionate inner voice that can stand alongside the critic - offering a different perspective when you’re struggling.

Compassion Is Not Weakness

Many people fear that self-compassion will make them soft, complacent, or self-indulgent. Research shows the opposite: self-compassion is associated with greater motivation, resilience, and ability to learn from mistakes. It’s a strength, not a weakness.

Contact us to discuss whether CFT might help you.