Many of us struggle with self criticism and negative thinking. We may have thoughts like “I’m not good enough” or “I’m a failure” from time to time. These thoughts are not very nice, and make us feel bad about ourselves. Though we cantry our best to turn off the critic, it is hard to do. Compassion Focused Therapy is one way we can improve our mental space.
British psychologist Dr Paul Gilbert originally developed this therapy. He wanted to treat self critical thoughts and shame through a compassionate approach. CFT includes parts of Cognitive Behavioural Therapy and other psychology streams. In addition, it uses techniques similar to those used for Mindfulness-Based Cognitive Behavioural Therapy. As Dr. Glibert designed CFT to treat shame and self criticism, it is effective for various mental health concerns, such as anxiety disorders, depression, and anger. Nevertheless, anyone who struggles with self compassion can benefit from Compassion Focused Therapy.
What is Compassion Focused Therapy (CFT)?
Compassion Focused Therapy (CFT) promotes wellbeing and healing by encouraging people to be compassionate towards themselves and others. As a result, clients learn to manage their moods. Specifically, they gain knowledge on how to decrease anxiety and negative self talk. They also learn how to increase self acceptance. Certainly, all types of therapy are about sympathetic care. However, CFT places self compassion as the main goal throughout treatment.
The Treatment Process
The CFT approach is rooted in three emotion regulation systems. They all have a positive and very important purpose. Although, if they are overused, they can turn against us. These three systems are:
- Threat and Self Protection: Our survival instincts motivate this system. The goal is to stay alive. Feelings such as fear, anxiety, and anger drive us to act. However, in excess, they can lead to negative thinking patterns, such as generalizing, overplanning, or thinking the worst-case scenario.
- Drive and Excitement: This system is rooted in looking for resources to accomplish our wants or needs. These may include money or love. Anticipation and seeking pleasure drives it, but too much may lead to risky or reckless behaviours.
- Soothing and Social Safety: Turned on when we feel happy, calm, or at peace. In other words, when the other two systems are not active. It involves feeling socially connected, supported, cared for, and safe. It also encourages empathy, kindness, and strength, traits that are all associated with self-compassion.
According to CFT, these three systems are connected and always active. Firstly, they affect our feelings, actions, and thoughts. Secondly, our environments determine how we use the systems. CFT aims to balance the first two, which can sometimes take control and negatively affect our health. In addition, CFT strives to increase the Soothing & Safety System, which may often be neglected. Consequently, we can gain inner peace with our thoughts and with ourselves.
Techniques and Exercises Used in CFT Treatment
You can start Compassion Focused Therapy through individual or group therapy sessions. During therapy, your therapist educates you about the three systems. Additionally, they teach you skills to develop the Soothing and Social Safety System. Furthermore, you learn how to apply this third system in your daily life. This way, you can help yourself when you are dealing with negative feelings. Some methods include:
- Appreciation based exercises: encouraging you to relish in the things you like doing.
- Mindfulness: teaching you how to be more in the moment in a non judgmental and neutral way.
- Compassion focused imagery: imagining scenarios to stimulate the soothing system and develop care and empathy.
- Relaxation techniques: learning breathing exercises and body scans.
- Addressing self attack: exploring the roots of self critical or shameful thoughts and why you may believe them. This also involves describing how these thoughts make you feel. Further, it is about learning how to change negative thinking patterns.
Additional Readings
Read an article by Dr. Kristin Neff about the Motivational Power of Self Compassion
Take a look at How to practice self compassion
Check out our blog From self criticism to inner peace
Learn about spreading kindness to create happiness around you
Book an Appointment
A therapist can help you experience significant changes in your self critical thinking. In doing so, you can develop a more positive view of your life. The therapists at CBT Psychology can help you gain a kinder attitude towards yourself and others. This can improve your wellbeing. If you want to start therapy in York Region or the GTA, and are a resident of Ontario, please reach out. We will be happy to help you connect with one of the therapists on our team that will be the best match for your needs. You can call 905-597-4404 or fill out the form below.