What is Compassion Focused Therapy (CFT)?

Compassion Focused Therapy (CFT) is a form of psychotherapy which focuses on developing compassion: for others, but especially for yourself. Compassion means dealing with mistakes, pain or awkward feelings in a kind and understanding way, rather than addressing or rejecting yourself sternly. It sounds simple, but for many people it is a challenge. What about you? 

Developed for people with persistent feelings

CFT is designed for people who suffer from persistent feelings of shame, self-criticism or guilt. Such feelings can be deeply rooted and have a major impact on your daily life and mental health. In CFT, you will learn how to adopt a kinder attitude towards yourself through targeted exercises. This will help you experience more peace and cope better with different emotions.

How does CFT work?

Within CFT, it is based on three systems in our brain that regulate our emotions:

• the threat system (focusing on danger and protection),
• the chasing system (focused on reward and targeted behaviour),
• the care and sedation system (focusing on recovery, connectedness and safety).

In people who suffer greatly from anxiety or self-criticism, the threat system is often overactive. The worry system, on the other hand, is less developed. In CFT, you learn to consciously activate that worry system, for instance through visualisations, meditation and body-oriented exercises. A common technique is to evoke a ‘safe place’ or environment where you feel completely at ease. This helps to reinforce feelings of safety and calmness.

Who is CFT suitable for?

CFT is designed for people who struggle with self-acceptance and coping with emotions. This can be associated with symptoms such as:

• depressive feelings
• anxiety complaints
• burnout
• perfectionism
• mulling
• shame
• trauma
• stress
• self-criticism

But even without an official diagnosis, CFT can be valuable. It is regularly used alongside other therapies, such as Acceptance and Commitment Therapy (ACT), to support emotional recovery.

Example from practice

A woman in her early thirties comes to a therapist because of persistent burnout symptoms. She struggles to relax, is strict with herself and finds it difficult to ask for help. During CFT sessions, she learns to recognise his inner critic and speak more kindly to himself. She discovers that he can respond more mildly to his own mistakes. After a few weeks, the woman notices more calmness in her head and more patience with herself and others 

Research and effectiveness

Research shows that CFT is effective in reducing self-criticism and shame, and in increasing self-compassion. A study published in Psychology and Psychotherapy: Theory, Research and Practice shows that CFT participants suffered significantly less negative feelings and coped better with stress after treatment. The therapy also appears to work well for people with depressive and anxiety disorders.

CFT is covered by insured care in the Netherlands when the symptoms fall within a DSM-5 disorder and treatment is carried out by a recognised healthcare provider.

Want to find out if CFT suits you? Then check out our list of therapists offering this method.