What is Compassion Focused Therapy (CFT)?
By Dr Stan Steindl
Compassion Focused Therapy (CFT) is a psychological approach designed to help people who struggle with shame, self-criticism, and difficulties feeling safe or cared for—especially in relation to themselves. Developed by Professor Paul Gilbert, CFT combines insights from evolutionary psychology, neuroscience, and attachment theory with techniques from cognitive behavioural therapy and mindfulness.
CFT helps individuals build a more compassionate relationship with themselves and others, strengthening their ability to cope with life’s challenges from a place of kindness, courage, and care.
The Problem of Shame and Self-Criticism
Many people carry an inner critical voice that tells them they’re not good enough. This voice often emerges from early life experiences of neglect, bullying, trauma, or inconsistent caregiving. Over time, it can become internalised, fuelling anxiety, depression, or a deep sense of worthlessness.
“People can be incredibly compassionate toward others, but struggle to turn that same kindness inward,” says Dr Stan Steindl, Clinical Psychologist. “CFT helps build the skills needed to offer care and support to ourselves in times of struggle.”
CFT recognises that shame and self-criticism are not simply cognitive distortions, but deeply rooted emotional experiences that often arise when our threat system is activated. Helping people shift into a more soothing, safeness-focused mindset is key to healing.
The Three Emotion Systems
CFT is built on the idea that human emotions are shaped by three key systems:
- The Threat System – Designed to detect danger and keep us safe. It fuels anxiety, anger, and self-criticism.
- The Drive System – Focused on achieving goals, acquiring resources, and pursuing rewards.
- The Soothing System – Associated with contentment, connection, and safeness. It helps regulate the other two systems.
In many people, the threat and drive systems dominate, while the soothing system is underdeveloped. CFT aims to strengthen the soothing system through the cultivation of compassion.
What is Compassion?
In CFT, compassion is defined as “a sensitivity to suffering in self and others, with a commitment to try to alleviate and prevent it.” It involves both emotional warmth and courageous action.
Compassion is not soft or indulgent. In fact, it often takes great courage to face suffering, acknowledge vulnerability, and take helpful steps toward change. CFT helps people develop both the attributes (like care, sensitivity, and empathy) and skills (such as compassionate imagery, breathing, and behaviour) of compassion.
“Compassion in CFT is not a feeling—it’s a practice,” says Dr Steindl. “It’s something we actively cultivate, especially when it doesn’t come naturally.”
How CFT Works in Therapy
CFT sessions are structured but flexible, and might include:
- Understanding the evolutionary roots of our emotional difficulties.
- Mapping out the three emotion systems and identifying which ones are dominant.
- Practising soothing rhythm breathing to regulate the nervous system.
- Using compassionate imagery to activate feelings of warmth, safety, and support.
- Exploring the inner critic and developing compassionate responses.
- Embodying a compassionate self—a version of oneself with strength, wisdom, and courage.
These practices help individuals feel more grounded and supported, particularly when facing difficult emotions, memories, or life circumstances.
Who Can Benefit from CFT?
CFT is particularly effective for people who:
- Struggle with high levels of self-criticism or shame
- Find it difficult to feel safe or worthy of kindness
- Have experienced early attachment disruptions or trauma
- Feel stuck in cycles of anxiety, depression, or perfectionism
- Want to build more supportive relationships—with themselves and others
Because CFT focuses on developing internal safety and connection, it’s often helpful even when other therapies haven’t worked.
The Science Behind CFT
CFT is supported by a growing body of research, with studies showing its effectiveness in reducing shame, self-criticism, and depressive symptoms. Neuroscientific research also supports the idea that compassionate practices can stimulate the soothing system and help regulate the threat system.
Importantly, many people report that CFT feels deeply validating and empowering. Rather than being told to “think positively” or suppress difficult feelings, they are invited to meet their struggles with courage, understanding, and care.
Final Thoughts
In a world that often prizes productivity and perfection, CFT offers something profoundly healing: the invitation to relate to ourselves not with judgement, but with compassion. Through this shift, people can find greater emotional balance, stronger relationships, and a more resilient sense of self.
“CFT isn’t about fixing people,” Dr Steindl reflects. “It’s about helping people relate to themselves with compassion—and discovering that, through that relationship, real change becomes possible.”
If you’re curious about Compassion Focused Therapy, speaking with a psychologist trained in CFT could be a helpful place to start. After all, we all deserve to be met with kindness—especially from ourselves.