Understanding Compassion-Focused Therapy: A Path to Kinder Thinking

Tiara Blain, MA, is a freelance writer for Verywell Mind. She specializes in health writing and research, focusing on the mind-body connection, and holds a Master’s degree in psychology.

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What Is Compassion-Focused Therapy?

Compassion-Focused Therapy (CFT), also known as compassion mind training (CMT), involves embedding compassion cultivation practices within psychotherapy to nurture more compassionate and gentle thinking habits in clients.

Rooted in Buddhist principles, this therapeutic approach highlights the vital role of compassion and self-compassion in fostering positive relationships with oneself and the world. It underscores how compassion not only uplifts others but also enhances one's own happiness.

Through mindfulness-based techniques, CFT equips individuals with the ability to develop kindness toward themselves and empathy for others.

While sharing similarities with cognitive behavioral therapy (CBT) in addressing negative thought patterns, CFT uniquely emphasizes cultivating acceptance, self-respect, and emotional resilience to boost confidence and foster positive emotions.

This therapy is particularly effective for those grappling with harmful self-judgments, depression, or anxiety, helping them overcome shame and self-criticism.

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Key Techniques in Compassion-Focused Therapy

CFT employs a variety of exercises and activities, including homework assignments, journaling, and mindfulness or meditation practices to cultivate compassion.

Compassion Visualization

Compassion visualization exercises guide clients to form a vivid understanding of what compassion means to them.

Participants are encouraged to describe their ideal image of receiving compassion—considering facial expressions, tone of voice, and associated descriptive words like “warm” or “strong.”

They may also embody a deeply compassionate persona, expressing kindness through posture, voice, and words, and are taught to recall these compassionate images during moments of self-criticism.

Compassionate Behavior Assignments

These tasks act as exposure exercises where clients practice applying compassionate behaviors in real-life situations, especially during times of stress or discomfort. They learn to offer themselves encouragement and sensitivity, fostering self-kindness amidst challenges.

Such exercises also help individuals embrace positive emotions, especially if they have a tendency to feel guilt or fear during joyful experiences.

Conditions Supported by Compassion-Focused Therapy

CFT nurtures gentler self-perceptions and more compassionate interactions with others, reducing blame and criticism.

It is beneficial for addressing a wide range of issues, including:

• Self-esteem challenges
• Stress management
• Depression
• Anxiety disorders
• Anger regulation
• Relationship difficulties
• Feelings of shame
• Fear responses
• Body image concerns
• Mood disorders
• Personality disorders
• Eating disorders
• Trauma recovery
• Post-Traumatic Stress Disorder (PTSD)
• Addiction

Benefits of Compassion-Focused Therapy

CFT systematically cultivates compassionate thinking skills, enhancing self-validation and empathy towards oneself and others.

Compassion extends beyond caring for others’ suffering—it includes self-compassion, which is crucial for overall well-being. According to psychologist Kristen Neff, self-compassion correlates strongly with greater compassion for others and improved mental health.

Embracing compassion supports healthier mental and physical states, promotes emotional regulation, reduces stress, and enriches relationship quality. It also lowers anxiety, depression, and self-critical tendencies, while positively influencing immune function, blood pressure, and cortisol levels.

Proven Effectiveness of Compassion-Focused Therapy

Developed by psychologist Paul Gilbert, CFT aims to cultivate a compassionate inner voice, especially for individuals burdened by shame. Gilbert emphasizes learning self-soothing strategies and nurturing warm, supportive self-talk.

His 12-week compassion mind training group sessions demonstrated significant improvements in self-compassion, self-confidence, and reductions in self-criticism, depression, and anxiety. Participants also showed increased self-soothing behaviors and decreased submissiveness.

CFT integrates insights from developmental, evolutionary, Buddhist, and neuropsychology to understand the biological and psychological drivers of compassion and emotional responses.

Neuroscientific research reveals that compassion activates specific brain regions associated with empathy and emotional regulation. Compassion training can strengthen these neural pathways, fostering self-soothing rather than fear-based reactions.

Empirical studies and systematic reviews support CFT's effectiveness in treating depression, trauma, self-esteem issues, anxiety, shame, and interpersonal difficulties. While promising, further research is needed to establish CFT as a fully evidence-based practice across diverse conditions.

Important Considerations Before Starting Compassion-Focused Therapy

Before beginning CFT, consider the following:

• Be prepared to explore personal experiences deeply, as CFT focuses intensely on self-awareness and reducing self-criticism.
• Commit to active participation, including homework and exercises, understanding that growth may sometimes feel challenging.
• Maintain patience, as meaningful change develops over time through consistent practice and therapeutic support.

How to Begin Your Compassion-Focused Therapy Journey

To start with CFT:

1. Make a conscious decision to pursue therapy tailored to your needs.
2. Search for qualified therapists specializing in compassion-focused approaches via online directories or training programs.
3. Engage fully in therapy sessions and practice compassion skills diligently.
4. Practice self-forgiveness during setbacks, recognizing that progress involves overcoming old habits gradually.

Embracing self-compassion can transform your life, making challenges more manageable and fostering a kinder relationship with yourself and others.

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12 Sources

Verywell Mind ensures the highest quality by utilizing peer-reviewed research to support our content. Learn about our editorial standards and fact-checking process.

1. Gilbert P. Introducing compassion-focused therapy. Advances in Psychiatric Treatment. 2009;15(3):199-208. doi:10.1192/apt.bp.107.005264
2. Lucre KM, Corten N. An exploration of group compassion-focused therapy for personality disorder. 2012; 86(4): 387-400. doi:10.1111/j.2044-8341.2012.02068.x
3. Gilbert P, Iron C. A pilot exploration of the use of compassionate images in a group of self-critical people. Memory. 2004; 12(4):507-516. doi: 10.1080/09658210444000115
4. Leaviss J, Uttley L. Psychotherapeutic benefits of compassion-focused therapy: an early systematic review. Psychological Medicine. 2015; 45(5):927-945. doi:10.1017/S0033291714002141
5. Gross K, Allan S. Compassion focused therapy for eating disorders. HomeInternational Journal of Cognitive Therapy. 2013;3(2). doi: 10.1521/ijct.2010.3.2.141
6. Lawrence VA, Lee D. An exploration of people’s experiences of compassion-focused therapy for trauma, using interpretative phenomenological analysis. Clinical Psychology & Psychotherapy. 2014; 21(6):495-507. doi:10.1002/cpp.1854
7. Grodin J, Clark JL, Kolts R, Lovejoy TI. Compassion focused therapy for anger: A pilot study of a group intervention for veterans with PTSD. Journal of Contextual Behavioral Science. 2019; 13, 27–33. https://doi.org/10.1016/j.jcbs.2019.06.004
8. Neff, K. Self-compassion, self-esteem, and well-being. Social and Personality Psychology Compass. 2011; 5(1):1-12. doi: 10.1111/j.1751-9004.2010.00330.x
9. Cosley BJ, McCoy SK, Saslow LR, Epel ES. Is compassion for others stress buffering? Consequences of compassion and social support for physiological reactivity to stress. Journal of Experimental Social Psychology. 2010; 46:816-823.
10. Lutz A, Brefczynski-Lewis J, Johnstone T, Davidson RJ. Regulation of the neural circuitry of emotion by compassion meditation: Effects of meditative expertise. 2008; 3(3). doi:10.1371/journal.pone.0001897
11. Beaumont E, Martin CJH. A narrative review exploring the effectiveness of Compassion-Focused Therapy. The British Counseling Psychology Review. 2015; 30(1).

By Tiara Blain, MA
Tiara Blain is a freelance writer for Verywell Mind, with expertise in health writing and research focused on the mind-body link, holding a Master’s degree in psychology.

Updated by Hannah Owens, LMSW See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Helpful Report an Error Other Submit

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