Compassion-Focused Therapy (CFT)
Compassion-Focused Therapy (CFT) is an evidence-based, third-wave CBT approach that helps you soothe a harsh inner critic and relate to yourself with warmth, easing the shame and self-attack that often drive anxiety.
What is Compassion-Focused Therapy?
CFT was developed for people who struggle with high levels of shame and self-criticism — those who can understand an idea logically but still feel they’re "not good enough." It draws on our understanding of the brain’s threat, drive and soothing systems to bring them back into balance.
How does CFT work?
When the threat system runs the show, self-criticism feels like protection but keeps you stuck in fear and shame. CFT helps you deliberately build the soothing system through compassion-based practices, so you can meet setbacks with steadiness instead of self-attack.
What does CFT help with?
CFT is especially helpful for perfectionism, chronic self-criticism, shame, low self-worth and the fear of judgment that so often accompanies anxiety. It pairs naturally with ACT and exposure-based work.
What it feels like in session
We work gently with the part of you that’s used to being hardest on yourself. Many people are surprised how unfamiliar — and then how steadying — genuine self-compassion feels.
What CFT can help with
- Harsh self-criticism and a loud inner critic
- Shame and low self-worth
- Perfectionism and fear of judgment
- Anxiety driven by self-pressure
Frequently asked questions
Is self-compassion just letting myself off the hook?
No. Compassion-Focused Therapy is about steadiness and honesty, not lowering your standards. Research shows self-compassion actually increases motivation and resilience compared with self-criticism.
Who is CFT best for?
CFT is especially helpful for people with high shame and self-criticism — often the capable, conscientious people who hold themselves to impossible standards.
Can CFT be combined with other therapies?
Yes. CFT integrates well with ACT, exposure-based therapy and the Unified Protocol, and is often woven through a broader treatment plan.
Free self-help resources
- Building Self-Compassion — Understanding Self-Compassion An evidence-based CBT workbook (Centre for Clinical Interventions) introducing self-compassion.
Selected clinical references
This approach is informed by established clinical research and treatment guidelines, including:
- Gilbert, P. (2009). The Compassionate Mind: A New Approach to Life’s Challenges.
- Gilbert, P. (2014). The origins and nature of compassion focused therapy. British Journal of Clinical Psychology.
- Gilbert, P., & Procter, S. (2006). Compassionate mind training for people with high shame and self-criticism.