Compassion-Focused Therapy
An approach that builds self-compassion and reduces harsh inner judgment.
Compassion-Focused Therapy (CFT), developed by Paul Gilbert, integrates concepts from evolutionary psychology, neuroscience, and Buddhist philosophy to address shame, self-criticism, and self-attack. It is particularly designed for people who find self-compassion difficult and who experience significant inner harshness. CFT helps develop a compassionate inner voice that can hold difficult experiences with warmth rather than judgment.
A therapy approach that builds self-compassion and softens harsh inner criticism.
What to expect: Sessions are typically 50–60 minutes. The work combines education about the evolved human nervous system and emotion systems with experiential practices, including compassionate imagery, breathing, and writing exercises. Some people resist self-compassion initially; the therapist works with that resistance directly rather than pushing past it. CFT typically requires 12–20 sessions to address deep patterns of shame and self-criticism meaningfully. After 6–8 sessions, discuss with your therapist what is shifting in your inner dialogue and what goals feel most alive for the next phase.
Good fit for: Self-criticism or shame is a central feature of your experience, You are open to both conceptual frameworks and experiential practices, Standard CBT has not addressed the depth of your self-critical patterns, You are willing to practice skills between sessions
Explore for: Pervasive self-criticism or harsh inner judgment, Shame that feels deep or difficult to shift, Low self-esteem or a sense of fundamental unworthiness, Difficulty being kind to yourself even when you would be kind to others, Anxiety or depression accompanied by significant self-attack
Not the right fit if: You are in acute crisis, You want a purely analytical or skill-tracking approach, You are not interested in a compassion-based framework, You need immediate practical tools rather than deeper pattern work
How to choose a practitioner: Look for a therapist with formal CFT training. Paul Gilbert's Compassionate Mind Foundation offers training Ask how they integrate CFT with their broader practice Choose a licensed therapist. CFT is a clinical approach
1 practitioner listed on The Wellness Registry offering Compassion-Focused Therapy: Andrea Morris.
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