Some people carry a voice inside their head that is far more punishing than anything anyone else has ever said to them. It tells them they are not good enough, that they deserve what happened, that they should be ashamed. Compassion Focused Therapy (CFT) was designed specifically for clients whose primary source of suffering is this kind of relentless self-criticism and shame.
At Artisan Counseling, our licensed counselors use CFT principles within individual counseling to help clients develop a different relationship with themselves.
CFT was developed by psychologist Paul Gilbert in the early 2000s. It draws from evolutionary psychology, neuroscience, attachment theory and Buddhist philosophy. The approach is based on the observation that many people who struggle with shame, self-blame and self-criticism have difficulty activating their own internal systems of soothing and reassurance, even when they can offer those things freely to others.
Gilbert’s research identified three emotional regulation systems in the brain: the threat system (which detects danger), the drive system (which motivates pursuit and achievement) and the soothing system (which generates feelings of calm, safety and connection). In people who have experienced early adversity, criticism or neglect, the threat system is often overactive while the soothing system is underdeveloped.
CFT works by deliberately strengthening the soothing system through practices that cultivate self-compassion. This is not about being easy on yourself or lowering your standards. It is about learning to respond to your own pain the way a caring, grounded person would respond to someone they love.
CFT uses a combination of psychoeducation, experiential exercises and cognitive techniques.
Understanding your emotional systems. Your counselor will help you understand how the three systems work and which ones are dominant for you. Many clients find relief simply in learning that their self-critical patterns are not character flaws but responses that developed under specific conditions.
Compassionate mind training. You will practice exercises designed to activate the soothing system. These may include guided imagery, compassionate letter writing, breathing techniques and exercises that help you develop what Gilbert calls the “compassionate self,” an inner voice that is wise, strong and kind.
Working with shame and self-criticism. Your counselor will help you examine the origins of your self-critical voice and the function it has served. Many people developed self-criticism as a way to stay safe in environments where they were punished, rejected or neglected. CFT helps you recognize that pattern and begin to replace it.
Building distress tolerance. CFT also addresses the fear of compassion itself. Many clients find that receiving kindness or being gentle with themselves triggers discomfort, grief or anxiety. Your counselor will work with you to build tolerance for these responses.
CFT may be a good fit if you are dealing with:
No. CFT involves building the capacity to face difficult emotions with courage and care. Compassion in this context includes strength, responsibility and a willingness to sit with pain rather than avoid it.
This depends on your history and goals. Some clients benefit from a focused course of 12 to 20 sessions. Others integrate CFT principles into longer-term therapy.
Yes. CFT is supported by a growing body of research, particularly for shame, self-criticism, depression and trauma-related conditions. Studies have been published in journals including Clinical Psychology and Psychotherapy and Behaviour Research and Therapy.
Yes. Many counselors use CFT alongside CBT, EMDR, somatic approaches and other modalities.
CFT is delivered within licensed counseling and is billed as a standard session. Most insurance plans cover it. Contact us at 757.503.2819 to verify.