Where CFT comes from

CFT was developed by British psychologist Professor Paul Gilbert in the 2000s. It draws on ideas from evolutionary psychology, neuroscience, attachment theory and cognitive behavioural approaches.

It can be particularly helpful if you understand your difficulties intellectually but still experience strong feelings of shame, self-doubt, imposter syndrome, low self-worth or difficulties with confidence.

Understanding our protective responses

Our minds and bodies have evolved threat-detection and protection systems designed to help us respond to danger. Experiences such as criticism, rejection, trauma or difficult relationships can activate these responses – fighting, escaping, freezing, or becoming submissive or overly focused on keeping others happy.

Rather than blaming yourself for these understandable responses, CFT helps you develop a kinder understanding of why they developed, and learn new, more helpful ways of responding.

Working together

Sessions are collaborative and tailored to your individual needs. We might explore patterns of self-criticism, shame, worry or difficult emotions, and consider where these patterns have come from and how they affect your life.

I often interweave compassion-focused skills into other therapy models, such as CAT. Some sessions may involve guided imagery, mindfulness, breathing exercises or other experiential practices.

Skills we might work on

• Understanding the threat system – learning how the brain and body respond to threat, stress and perceived criticism.
• Soothing and calming – developing ways to create a greater sense of safety and emotional balance.
• Working with self-criticism – noticing harsh inner dialogue and developing a kinder, more supportive way of relating to yourself.
• Compassionate thinking – responding to difficulties with courage, understanding and kindness rather than judgement.
• Developing a compassionate self – strengthening qualities such as warmth, wisdom, courage and care.

In summary

CFT may be helpful if you:

• Are often hard on yourself or self-critical
• Experience shame, self-doubt or imposter syndrome
• Struggle to feel safe, worthy or good enough
• Understand your difficulties intellectually but still feel them strongly

The evidence

CFT is an evidence-based approach with a growing research base. Compassion-focused interventions can be helpful for shame, self-criticism, anxiety, depression and emotional distress.